Looking absolutely jacked!
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#ArmGoals
How do your elbows feel with the daily curls?
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So far no major issues. I am only doing three sets a day and the intensity is fairly low. My left elbow which is the one that has the tendinitis is a little sore now and then but no more so than before. It was very sore yesterday after the sandbag but this is very bicep heavy.
So far so good and daily pump and tightness is kinda cool.
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Simoās big beefy arms
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Fixed.
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I want to do this.
Let me be more honest: i want similar arms!
I donāt actually want to set aside time energy and attention to daily arm pumping.
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Haha Iām seriously considering doing daily curls, too. You have weights at home, right? Three sets of dumbbell curls, something like 20, 25, 30 x 10-12, then move it all up five pounds, will take perhaps four minutes a day. Itās a tiny investment for huge results.
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Did it this morning. Then one of the kids complimented my biceps this afternoon. Instant results lol!
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I know nobody will listen to me (I have all the answers - just ask me the questions!), but thereās seriously no downside to an arm day. Do your 3 main days (PPL, SBD, full body, whatever) and then have an arm day. Get a huge pump for half an hour, then push a sled and do abs so you can justify that you came to the gym just to do curls.
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Nearly forgot to train arms on Sunday. Busy family day and it got to the kids bed time before I remembered. I did get a walk in earlier in the day for my easy conditioning.
So ended up doing my 3 sets at 8pm. Did them as 1 giant set. 10 reps each set each arm and repeat until done 3 sets on each arm. This really pumped them up good.
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Monday 12 June - week 3
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
Belt on
140 x 4 x 3 sets RPE 8, 7, 7
140 x 5 - 5 reps on the last set, just because.
Right quad still sore. Reps were solid.
First set felt a little heavy. Second was good. Third sold. Forth no issues.
Bulgarians - back foot over roller pad on the rack
75 x 8 x 3 sets (37.5kg Dumbell each hand)
5, 6, 6
Just utterly horrible. Forearms exploding just holding the dumbells.
Dumbell bench
40 x 8 x 4 sets
SS
Bench supported row
40 x 6 x 4 sets
Good sets, great upper body pump. Blowing hard on these.
Dumbell Preacher curl
17.5 x 10 x 3 sets - 10, 10,
Starting to feel some pain in my left elbow, but more on the inside than the outside where I had the other problem . Starting to reduce range of motion towards the end. Probably a bit too heavy.
And that is Monday done.
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Tonightās squats - still moving well @wiseman83
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I have started doing this before my squats
It will interesting to see if it improves my squat.
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Tuesday 13 June - conditioning
20 mins
Kettlebell swings x 20
Push ups x 10
Front squat with kettlebell x 5
Not sure how many rounds but just kept a good tempo and worked for 20 mins
Finished off with 3 sets of curls
Worked up a great sweat and pumped some blood around.
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Well last night movement made me feel pretty good and lulled me into a false sense of security. This morning the glute doms is nasty. Just sitting down is painful. I have heavy axle deadlift tonight which I am sure will feel great ! NOT.
Wednesday 14 June - week 3
Axle deadlift
Bar x 10
70 x 5
110 x 3
140 x 3
160 x 1
190 X 1 (418 lbs). No belt no straps
160 X 6 x 3 sets - RPE 7, 7, 7
The 190 was proper hard work, the down sets here proper work too. Back pump was crazy.
Axle OH press (clean first rep)
65 x 5 x 4 sets - RPE 7, 6, 8, 8
They got real tonight. Kept them strict though
Pull downs - narrow grip
72 x 12 x 3 sets - 12, 12,
Dips
BW x 19 x 3 sets - 19, 19, 15 RP 4
Chest pump was intense.
Dumbell preacher curl
12.5 x 3 sets - 15, 12, 10
Dropped the weight and went for smooth rep pump. Felt this more in the bicep. Good.
Great great great session. @wiseman83 190 (418lbs) with no belt or straps on the axle is good money.
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Cash money mate!
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Axle deadlift
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Heck. Yes. You nailed that deadlift!
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Thanks TnT, It did feel good, but I would have liked a double even more. LOL
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Thursday
Row - 15 minutes - just over 3km
Echo bike 6 mins
Dumbell curls - 3 sets - 12.5kg - 18, 17, 15 - holy crap what a pump
Stretching
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