[quote]SteelyD wrote:
Given my short arms, I may have to purchase this T-Shirt[/quote]
Same here, where could we find it and does it come in black or blue? I hate white shirts.
Which are shorter? T-rex, or gator arms? We got a guy here we call gator arms because he can’t ever seem to reach his wallet.
[quote]Derek542 wrote:
[quote]SteelyD wrote:
Given my short arms, I may have to purchase this T-Shirt[/quote]
Same here, where could we find it and does it come in black or blue? I hate white shirts.[/quote]
[quote]SteelyD wrote:
[quote]Derek542 wrote:
[quote]SteelyD wrote:
Given my short arms, I may have to purchase this T-Shirt[/quote]
Same here, where could we find it and does it come in black or blue? I hate white shirts.[/quote]
Thanks Steely I stole this and posted on G+ so JLO can buy me that shirt 
Deload Bench + Chest
Bench x5, x5, x5
1 board CGBP (~50% max): x10/30sec/x10 x 2
Cable X-overs: 4 x 10
Pec Dec: 2 x 15
DB overhead pullovers: 2 x 10
Arms Part Deux -
w/u
a. Cable Pr. Curls (Ez bar attach): 6 x 15-6
b. OH Rope Pullovers: 6 x 12-10
c. 1 arm cable Pr. Curls: 3 x 10-8
d. Triceps pushdown (straight bar): 3 x 12-10
e. DB Hammer Curl: 3 x 10-8
f. Skull crusher: 4 x 12-9
- two laps around gym track holding 5 lbs db’s straight out (looks easy on paper…) x 2
AM: StepMill, 35 min, L6
Foamy, stretchy
PM: Back side
Straight arm pulldowns 5 sets x10-12
Rack pulls from knee - x6, x5, x5, x3, x3, x3, x3
BB Shrugs: x15, x13, x10, x10, x10, x8, x15 (50%)
DB Rows: x12, x12, x10, x15, x10, x12 (all increased weight)
a Lat P/D (wide, neut. grip): x12, x10, x10, x10
b Seated calves: x20+10+8, x12+8+8, x10+10+8+8
1 arm cable high rows 4 sets x10
Vol-yooom.
Carb up day… First real one in several weeks. Will include sweet potato, fried chicken and these funky assed adzuki bean/chile/rice chips that are so nasty but good. I will forgo any real sugar stuff. Double dose of R(+)ALA…
AM: Treadmill (ugh) - 30 mins
Foamy, stretchy, YTWL, hip mobility
…
Beach.
Now, off to Florida for the week!!
Enjoy the sun, seafood and beer.
Guest gym in Florida all week (nothing else to do-- thunderstorms all week)
Did volume whore workout:
DB Flat Presses: 50x12, 80x10, 100x10, 120x6, 130x4, 120x5, 115x6 + 55x5, 100x8 + 35x10, 65x12
HS Incline: 5 sets 12-10, worked up to 3 plates x 8, x5 – 2pps x 10
Pec Dec: 4 sets x15-10
Triceps cable p/d: 5 sets 10-8 (straight bar)
" " : 4 sets rope
" " : 1 -arm rev. grip – 3 sets x 10
Long stretches triceps
Deep db stretch/holds chest
FOOD! (hardly ate all day)
Back/bi
HS High Row - 5 sets 15-8
HS Low Row - 6 sets 12-6
med nuet grip cable P.D: 4 sets x 12-10
med neut grip cable low row: 6 sets 12-10
HS Traps: 7 sets x 15-10 (top 5pps x 10)
Cable Rope hammer curls: 5 sets x15-8
HS Curl Machine 6 sets x 12-9
FOOD.
Shoulders
HS Shoulder Press 6 x 12-6
DB Shoulder Press (hi back): 5 x 10-6
DB LAt raises: whole fuckton x 12-10
Reverse Pec dec: 4 x 15-10
Lat Raise machine: 4 x 10 (maxed out)
Rear delt cable x-overs: 4x12-8
Dip Machine: 4 x 12-10 (last set maxed machine)
Cable triceps pushdown ( ‘A’ attachemtn): 4 x 15-8
Rev grip 1arm triceps 2 x 15
DB Shrug: 130’s x 20, x20 (hold at peak 2 sec, stretch at bottom)
FOOD.
scap shit
Biceps:
HS Preacher Curl 5 x 15-10
Standing DB Wrist curl: 5 x 20-15
HS Selectorized P. Curl: 4 x 12-10
Leg lifts
Back stretchy
Plane ride back to Maine. Farewell Florida (for now).
[quote]SteelyD wrote:
Shoulders
HS Shoulder Press 6 x 12-6
DB Shoulder Press (hi back): 5 x 10-6
DB LAt raises: whole fuckton x 12-10
Reverse Pec dec: 4 x 15-10
Lat Raise machine: 4 x 10 (maxed out)
Rear delt cable x-overs: 4x12-8
Dip Machine: 4 x 12-10 (last set maxed machine)
Cable triceps pushdown ( ‘A’ attachemtn): 4 x 15-8
Rev grip 1arm triceps 2 x 15
DB Shrug: 130’s x 20, x20 (hold at peak 2 sec, stretch at bottom)
FOOD.[/quote]
Saw your + comment so I came to see what you did. WOW. That IS a whole “fuckton” of sets and reps. How you feeling this AM?
Go to Florida and spend 52 hours in a gym.
Crap thats a lot of volume.
At this point your arms should at least be longer if not bigger. Nice work SD.
LOL.
Ddot-- STIFF! lol. I got up early before I had to catch the plane and did some biceps!
JG- I love that gym. By the time I get done with the client, I usually don’t have much time left in the day so no real time for the beach so I go right to gym and just make the best of it. I was there alone and I’m not really a bar crawler, nothing else exciting really…
DDay- I’m really feeling my arms. I think I have a little inflammation in my left forearm. Hammer curls felt kind of painful so I skipped them. I’ll start popping ibuprofens until it goes away 
[quote]SteelyD wrote:
DDay- I’m really feeling my arms. I think I have a little inflammation in my left forearm. Hammer curls felt kind of painful so I skipped them. I’ll start popping ibuprofens until it goes away ;)[/quote]
I have a love/hate relationship with Hammer Curls. I love doing them, my elbows hate me for loving them.
Sat - Off. Food. Carbs
Sun - Legs
w/u
LP: Fuckton x 10-12 (lighter weight than usual)
Leg Ext: Fuckton x 10-15
Ham Curl: Fuckton x 10-15
Seated Calves: Fuckton x 15-20
a. DB SLDL: 4 x 10 - deep stretch
b. Goblet squats: 4 x 20 (various db’s)
More food, George!
Bench/Tri’s
“5” week. Definitely feeling the weakness from my ‘volume whore week’ last week. I would have expected more reps from my last bench set. Took it easy on volume today.
Bench: 240x5, 275x5, 315x5 (should have had 8).
Bench: Wide, normal, close: 185x10, x10, x10 (30sec between)
DB Incl.: 100x12, 120x10, 120x8 (2 forced reps)
Cable X-Over: 4 x 10
Cable triceps skull cr: 4x15-10
Cable P/D: 4x10
Dip machine: 2x12