That’s ok, I’ve finally broke down and started hitting the arms hard, too. Do you ever get DOMS in your biceps? Might not be a good indicator but unless I get some I don’t feel I’m really hitting a body part and I never get it in the biceps.
You know, I don’t-- at least not more than just some very minor stiffness. Certainly not like I get in my legs, back, traps, and shoulders. Sometimes in my tris, but biceps not really.
It bugs me. I don’t know that’s it’s affected growth, because the tape, my clothes, and the mirror are telling my they’re growing.
I decided to start with the high volume on the arms to really bust them up a bit. I was going for the 10x10 and this morning I’m feeling them a little. I hit them on back day as well. I’m going to give them their own high volume day maybe for a month or up to Christmas to see if I get any change.
How do you feel about your arm progress with your hypertrophy focus?
10-31-2008 - Fri - Shoulders
A: Mil Press: 95x10, x10, x10, x10, x10, x10, x10, x10, x10, x10
B: 1-Arm DB Mil. Press*: 50x5, 55x5, x7, 60x7, 65x5, 60x6
C: 1-Arm DB Lat Raise: 20x15, 25x15, 30x12, 35x8, 30x10, 25x10
D: BB Upright Row**: 90x10, x10, x10, 100x8, x8
E1: Cable Lat Raise: 25x6, 20x11, 20x9, X
E2: OH Cable/Rope Tri-Ext: 40x15, 50x10, 50x10 + 2 spot, 60x6, 55x6 + 4 spot
*Standing w/ one arm on a bench for stability and to force shoulders square
** I shrug the weight first then bring the weight up like a slow motion snatch or clean
Next set of 10x10 shoulders I’ll start with either 105 or 115. Probably see if I can even get 10 with 115 (strict MP)
[quote]SteelyD wrote:
How do you feel about your arm progress with your hypertrophy focus?[/quote]
Never measured anything but what I’m seeing appears to be more definition than size. Haven’t been doing this amount of arm work for log, though. Seems to be a distinct increase in vascularity, too. Most markedly in the forearms.
17" 11-01-08
Better Pic:
[photo]18384[/photo]
SAT - 11/1/08 - Back/Bi
A: DB Rows: (hi-rep, lite warmups), 90x10, 100x11, 112.5x12, 115x9, x10
B: Seated Alt. Curl: 40x8, x7, x8, 45x4 + 35x3, 35 x 7 + 2
C1: Rope Facepull: 100x13, 120x12, 140x10, 160x10
C2: Lat P/D Lever Machine: 170x12, 190x10, 200x8, 200x7
D: Cable Lat St.Arm P/D: 100x12, 130x7, 120x7, x8
E: BB Shrug: 225x10, 275x10PS, 315x7PS, 365x4PS, 225x10, 275x10, x12, 295x10, x12
F1: Rev BB Curl: Bar x 10, x12, 55x10
F2: EZ P. Curl: 50x10, 60x5, x7
11/2/08 - SUN - Off
Ice skating for about 2 hours.
11/3/2008 - Mon - Chest/Tri
A: Inc DB Press: 55x12, 70x10, 80x9, x8, x7+2partial, x6, x7+1p, 85x5, x5 + 40x5p
B: Close Grip S/M Press*: 90x10, 160x7, 140x7, x8, x8, x10
C: Skull Crusher**: 50x10, 60x7, x6, x7, x4 + 50x4
D: OH Rope Tri-Ext: 50x8, 40x10 + 5spot, x9 + 6spot
- Gripped w/index finger at smooth part, elbows flared out, S/M safety lock at about 6" above chest
** Tried to superset flat DB Press with 50# but shoulder felt tweaky, so just dropped presses for the rest of the workout.
[quote]SteelyD wrote:
Better Pic:
[photo]18384[/photo][/quote]
So I guess you’ve been buying a raft of new shirts lately?
HA! No, I still have my ‘fat clothes’ from way back… they’re just a little tighter up top instead of the belly… 
10/4/2008 - Tue - Legs
A: Squats: 135x15, 225x10, 315x5, x5, x5, x4, x5
B: Heavy Walkouts: 405x35s, 495x35s, 495x35s, 405x2 partial squats*
C: Goodmorning: 135x10, 185x8, 205x8
D: Leg Press: 4plates per side x 15, 5p x 12, 6p x 8, 6p x 6 + 2spot, 4p x 15 + 1spot, 4p x 15
E: Calf raises (2 leg): 4pps x15, x16, x15
F: Calf raises (1 leg): 3pps x 7, 2pps x 10, x10
G: Leg extensions** (1 leg): 100x15, 130x14, 150x10
- Partials consisted of squatting the load down 2 rungs (about 7") and racking, count 10, move back up, count 10, repeat down and up.
I’m going to try just a half squat next time - ie. eccentric part of the movement and deload at the bottom.
** First time I’ve done leg extensions in literally like 2 years. Feeling my quads this morning. My knees weren’t comfortable during the movement-- I think that’s why I stopped doing them in the first place.
I think I tweaked something in my right oblique or ab rectus just under my rib cage. Feels like someone jabbed me. I think that happpened during the squats-- can’t remember.
10/5/2008 - Wed - Biceps (lite day)
Was going to do abs, too, but still tweaky from last night-- wtf?
A: Alt. Inc. DB Hammer Curl: 35x8, 40x8, 45x5 + 3 partial, x5 + 5p, x6 + 4[, x7 + 5 + 3 (r/p)
B: EZ Bar Drag Curl: 50x13, 70x12, 90x9, x9, x9, x9 (last set widest grip)
C: 1 Arm Standing P. Curl (on bench, 3/4 ROM): 40x9, x9
D: 1 Arm Cable Curl: 30x15, 32.5x12, 30x10
[quote]SteelyD wrote:
10/4/2008 - Tue - Legs
A: Squats: 135x15, 225x10, 315x5, x5, x5, x4, x5
B: Heavy Walkouts: 405x35s, 495x35s, 495x35s, 405x2 partial squats*
C: Goodmorning: 135x10, 185x8, 205x8
D: Leg Press: 4plates per side x 15, 5p x 12, 6p x 8, 6p x 6 + 2spot, 4p x 15 + 1spot, 4p x 15
E: Calf raises (2 leg): 4pps x15, x16, x15
F: Calf raises (1 leg): 3pps x 7, 2pps x 10, x10
G: Leg extensions** (1 leg): 100x15, 130x14, 150x10
- Partials consisted of squatting the load down 2 rungs (about 7") and racking, count 10, move back up, count 10, repeat down and up.
I’m going to try just a half squat next time - ie. eccentric part of the movement and deload at the bottom.
** First time I’ve done leg extensions in literally like 2 years. Feeling my quads this morning. My knees weren’t comfortable during the movement-- I think that’s why I stopped doing them in the first place.
I think I tweaked something in my right oblique or ab rectus just under my rib cage. Feels like someone jabbed me. I think that happpened during the squats-- can’t remember.
[/quote]
SteelyD the Squat Machine. Nice work there, hoss.
[quote]skidmark wrote:
SteelyD the Squat Machine. Nice work there, hoss.[/quote]
LMAO! I wish.
I do want 400+ though. Someday I’ll make that a priority.
2.75 " in 6 months is excellent, way to go
11/6/2008 - Thurs - Shoulderoni’s
*p= partials
A: Mil. Press- 95x12, x12, 115x9, x8 + 2p, 125x7 + 1p, 135x5 + 3p, 135x6
B1: DB Lat Raise: 30x10, 35x10, 40x8, 35x10 + 25x9 + 15x8
B2: DB Sh. Press (seated): 45x8 + 3p, 50x8 + 1p, 55x6
C1: Rev. Pec Dec (r.delts): 55x12, 70x12, 85x8
C2: (sh.press cont’d): 60x6, x3, 55x6
D1: BB Shrug: 225x12, 315x10PS, 365x8PS, 275x10
D2: Lat. Plate Raise(1 arm): 25x10, x10, X, 35x9
I’m pretty sure that 135x6 (MP) and 60x6 (DB) are weight/rep PR’s for me. I need to go back through the log. Shoulders are fried this morning!!!
The proof is in the tape measure. Great progress. Legs, back and chest all growing as fast as the arms?
I’m venturing to guess that the back and chest are keeping up 
I know my chest has grown and my back is wider-- I know that from my shirts. My shoulder girth and traps have come up a bit, too.
I had to measure my legs. My calves are at about 16.5 from 15 when I started. Not much change in the quadzillas, but my glutes are bigger (again way clothes fit).
Mind you, since May, I’ve consciously de-emphasized my leg work to bring up the sorely lacking top end and only in the past couple weeks have started even hitting the leg presses. I’ve kept squatting, lunging, and deadlifts to once per week or so just for good measure.
I know I’ll finish out 2008 using the same M.O. My sis-in-law is getting married in March '09, so I’m still deciding whether I may lay off the food for the weeks leading up to that or just screw it and keep going. I won’t know that until mid-January
For now it’s still eat big, lift heavy, sleep whenever the hell I can…