Maybe try supersetting about two of your bicep exercises with two tricep ones.
Bet your arms will love you.
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I did something similar a few weeks ago. Like anything else, however, we don’t even think about it and go back to what is normal. I’ll for sure do that though. Thanks.
If you’re not sure which exercises to pair, check my monday, wednesday and friday workouts for last few weeks and see what the program I’m doing requires for arm supersets. Honestly, the pump last week with higher weights lasted from Friday until this past Monday. It was that good. This week was deload but same exercises.
4/9/22
5/3/1 Bench:
5/270, 3/305, 3/320
Mid-Chest Crossover:
4/20/50
Push-Ups:
2/50
Treadmill:
20 minutes
Back with the boys in the gym. I miss one Saturday, and you would think I died. It’s nice to know I have an extended family of guys who have been around for 15-20 years.
4 Likes
4/10/22
3/3/3 Deadlift:
3/315, 3/345, 5/395 - Bonus: 1/425
Stiff Leg DL:
4/10/135
One Leg DL:
4/10/50
Leg Curls:
4/10/125
Hanging Leg Raises:
4/10
I wanted 6-10 on 395, but I had some bar issues on the 4th rep and it screwed me up. I was a little pissed, so I decided to add a bonus. I was happy 425 was pretty strong even after all those reps. I kinda wanted another bonus, but I thought better and left on a positive note.
Also, as I was doing leg raises, I was looking out into the parking lot. I watched a guy finish his cig in his car before his workout. It made me chuckle. I enjoy a good cigar from time to time, but I can’t imagine smoking one, walking into the gym.
3 Likes
Nice job
Thank you
4/11/22
OHP:
4/5/135
Pendlay Rows:
4/10/135
Upright Rows:
4/10/85
DB Side Raises:
4/10/35
200 lb Sandbag Shrugs:
100
I copied og again. I have never done Pendlays before. I watched some stuff on YouTube and gave it a shot. I think I like them and will add some weight next time.
2 Likes
Like the people who park as close as they can to a gym entrance so they don’t have to walk too far.
3 Likes
4/13/22
Famers’ Carries:
65 in each hand x 1000 steps
55 in each hand x 600 steps
Just last week it was 70 degrees. Yesterday, I got four inches of snow at my house. At the time of the walks, it was snowing again. I did not do my formal sandbag carries, due to snow still being on the driveway. 65 is my heaviest dumbbells. In addition, I have to head back to work tonight for a fast meeting, so I cut things kinda short.
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Farmers Carries… add it to the list of things I should be doing!
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Snow. Jeez.
I’m sweating in car while awaiting 5 am gym opening.
I kinda missed the sandbag.
4/14/22
Super Set: BB Curls: 4/10/95 - DB Curls: 4/10/35
Concentration Curls:
4/10/45
Reverse Curls:
4/10/75
Poundstone Curls:
100
Drop Sets: Kickouts: 4/10/35 - 4/10/20
BB Extensions:
4/25/55
Dips:
4/25
Band Extensions:
100
Below is my front yard on April 14th, 2022. Crazy. As I said it was 70 degrees and I mowed it just a week ago. Hopefully it melts this weekend, so I get back to sandbag carries next week.
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Unbelievable. That superset for arms produce a good pump?
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Not bad.
4/16/22
Rack Pulls (from knees):
10/315, 8/365, 6/405, 4/455, 2/585, 1/635, 0/655, 6/405, 10/315
Zerchers:
4/5/225
Leg Extensions:
4/10/205
Leg Curls:
4/10/125
Treadmill:
30 minutes
655 was welded to the rack.
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0/655 is just an off day for you.
Arm supersets for about a month ought to make you a knuckle dragger.
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Zerchers for the WIN !
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4/18/22
OHP:
4/5/140
Pendlay Rows:
4/10/155
DB Front Raises:
4/10/55
Upright Rows:
4/10/100
DB Side Raises:
4/10/35
Band Upright Rows:
100
200 Pound Sandbag Shrugs:
100
In and out in 40 minutes. I even attended a Zoom meeting during the workout. I turned the camera off of course.
2 Likes