I haven’t been working out anywhere close to 7 years but my arms seem to be the only thing that refuses to grow.
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Takes a lot of time and direct training. I don’t care what anyone says, back work isn’t going to add noticeable size to your biceps.
Bench pressing isn’t going to add size to your triceps.
Direct training is require for most of us.
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Titties and Chinese.
HS chest press sets of 8 until work weight, drop 40% rep to absolute tear my pec failure.
80lbs per side ( this is on the harder HS machine we have ) x 8 drop to 35lbs x 23 reps
Neutral incline press 3x10 65lbs
Pec-Dec Flye 3x15 60lbs last rep hold for 20s, my inner pecs were contracting super hard on these
Reverse pec dec 3x15 70lbs squeezing hard
DB side laterals 3 x8 25
Slightly pronated front raises 3 x10 12lbs
Hanging leg raises
Then I ate panda express because I can. ( sobs in MSG )
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Legs
Laying leg curl 4x8 last set force into 10, drop weight get 15, drop weight get 8 slow reps
125, 80, 40
Adduction machine, 4x10 125 force 5 reps on the last set
SSB squats work up ti 330 x 8 rest a few minutes then 330 x 15
Leg press start with 3 plates per side, do 4 reps, add 1 plate per side and do 4 reps, adding another plate until you can’t go anymore, added 5 extra plates for 8 total plates on my 6th set. Dont’ rack between plate loads.
Walking luinges 40lbs 4x8 per leg
DB stiff legs 50lbs 4x10 don’t lock out reps.
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ME Lower minus the ME
2x3 cambered bar box squat 475 in briefs.
Spider bar 3x10 265
GHR 3x10 BW
3x15 single leg reverse hyper
4x15 sit ups against band.
This week is a bit light to just get my body moving into heavy lifting again.
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ME upper minus the ME
3x3 axel bench 235
3x10 axel bench + double mini bands 135
incline tate press 4x10 30lbs
DB skull crushers 4x10 30lbs
105 reps over head tricep extensions 45lbs 30,20,20,20,15,10
4x15 DB laterals 20lbs
4x15 bent over laterals 15
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RE lower
5x5 SSB squats 330 briefs
10x1 deadlifts 315 briefs
Just trying to get into the groove
Wide stance SSB good mornings 1x8 205
Cambered bar zercher step ups, with SSB on back and forward pulling bands 3x10 per leg
just kdding was only SSB zercher step ups 115 3x10 per leg
Pull throughs 4x20 60lbs really working the movement
3x15 ab wheels
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Mate I’m the same, spent years benching, squatting and deadlifting, my arms were tiny, 15 inches or so. I finally cracked the 17 inch mark a year ago with lots of direct arm work.
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RE Upper
5x5 axel bench because i’m back on my bullshit axel kick
Heavy set of 10 close grip axel 205
4x20 incline DB press 40
Lat pulldown pulling ribs down 4x10 120
Chest supported row 70 3x8 explosive
Cable row 3x12 130
100 rep pull apart in bench position mini band
2x15 ez bar curl
2x15 hammer curl
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ME Lower with a smidge of actual ME
Cambered bar Soft box Triples + 8 chains 515, 535x3
155 + 4 chains
245 + 6 chains
335 + 8 chains
425 + 8 chains
475 + 8 chains
515 + 8 chains
535 + 8 chains
Spider bar squats 3x8 285
4x10 GHR
3x20 DB stiff leg 35lbs per hand, my upper back was limiting me pretty hard here, left shoulder area was destroyed from squats ( I’ve got a knot or something ) going to get it worked out today.
3x failure rope cable crunch
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ME upper… until I watched the video, then it wasn’t really ME, lol
2 board Axel plus 3 chains ( 2 per side but really only about 60lbs of chain at top, thus 3 chains )
250 x 3, video makes me think 260-265 would of been better.
Axel plus 3 chains 3x5 210
CG 1 board + double mini bands 3x8 155
Rolling tricep extensions 35lbs 4x12
Cross body cable extensions 4x12
100 rep monster mini pressdowns
4x12 front raise superset with 4x20 rear delts 15lbs
Did some curls for elbows and jackedness.
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DE Squats
265 10x2 + 8 chains, these were nice and speedy but shit did it wear me out.
ME Pulls
405 + 8 chains x 3 in briefs, these were pretty terrible, got to kick the rust off.
Sumo stiff leg 315 x 10 yep, these sucked
Bulg split squats 3x10 + 1 chain around my neck
Leg curls 100 3x 12
Ab wheel 4x12
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Speed bench axel + 4 chains something like 120lbs 5x5 felt really fast today.
Axel CG work up to heavy set of 8 230
Incline DB press 45 3x20
Lat pull downs focusing on ribs down 3x6-9 130lbs
DB rows 3x15 80s
Straight arm pull downs 3x15 80lbs
Cable Face pulls 3 x 30 25lbs
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ME Squat day
reverse mini bands 645 x 3, 675x2, decided not to do the 3rd rep, felt my left knee roll in, too far out to kill myself.
Spider bar 3 x 5 365 these fucking sucked and i wanted to die
GHR 4x max reps with 25lbs, drop weight, max reps
Reverse Hyper 3x30 140
Hanging leg raise 3x failure
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ME Upper
Shirt + 6 chains worked up to 365 x3 this is roughly 10lbs and 2 chains more than last cycle.
4x6 cg bench 205, my left shoulder was holding me back so switched to boards
2x6 cg bench 225 2 board
2x6 cg bench 235 2 board
4x10 incline tate press 30lbs
2x10 incline tate press 35lbs
3x15 vbar push downs 110lbs
3x15 vbar push downs 130lbs
2x15 CG push ups
2x25 lateral raises superset with 2x30 rear delt flyes
2x10 bicep curl 25lbs
2x10 hammer curl 30lbs
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Going to spend some time in the massage chair and with the normatec compression sleeves today. Probably the massage gun too.
My massage therapist is out of country for 3 weeks 
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DE lower
8x2 50% duffalo bar speed squats + 4 chains per side
These were horrible, my left shoulder, elbow and hand were killing me the entire time.
I also had a huge blood spurt from the back of my head for a few sets. lol
DE pulls were okay, not the greatest techique but they were doing better. 6x1 with 365 just trying to work on technique
Cambered bar suspended good mornings 230 for 10
Here is where things got screwy i jumped ahead and did accessories from NEXT monday’s ME lower day. whoops.
GHR 4 x10
DB rdls 4x15 50lbs
Kneeling abs 4x15
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DE Upper
Okay I did not want to train at all. My hands keep going numb, my elbows hurt, my left shoulder is all out of place and wants to internally rotate.
I benched.
Speed bench 5x5 50% axel bar + 3 chains per side, probably going to stick to 2 chains per side on DE days or reduce the %s further. 3 chains is 25% of my shirted numbers, 2 is more realistic for raw currently.
These all were slow and heavy. I tried to make them as fast as I could, it just wasn’t happening.
Worked up to 230 no chains for a set of 6 CG, probably should of gone power bar with the shoulder saver but ohh well.
DB incline press 3x20 with 50lbs, 3rd week in a row getting all 20 reps and upping the weight.
I will say These hurt me to no end but I fucking did them. If I can at least hammer 1 thing per session and improve it’ll pay off. Yesterday it was the incline DB press.
Wide grip mag pulldown work up to heavy 6,then dropset. I ended up doing 150 for 8 then 100 for 10. Forgot it was 6.
Program called for pendlay rows, decided an explosive movement with these elbows and hands was a bad idea. Opted for Seated low HS rows where you row back then crunch the lat down hard at the top. 4x10 70lbs
4x20 DB shrugs with 60lbs 2s hold at top
Went home. My arms are still bothering me a day later. I think that 3x pressing a week got to me. It made me stronger for sure but i neglected my pec mobility and now i’m suffering for it.
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ME Lower
Spider bar soft box squats that ended up not even using the box, lol Was very hard to sit back on heavier sets due to how the bar works.
625 + 8 chains
briefs
Plate + chains
2 plates
3 plates
suit bottoms
4 plates
5 plates
5 plates 1 quarter
6 plates
SSB zercher off of pins 205 3x8 240 2x6
GHR 4 x 10 3s down 3s up
Leg curls 3x12 150, 1 x 20 150
V Ups 20lbs
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