February 5th, 2013 - Growth Stimulus Training Press Day
Decline BB Press
45 x 10
135 x 10
185 x 6
225 x 2
235 x 6, 6, 10
Slight Incline DB Press
50s x 10
85s x 12, 10, 8
Decline BB Skullcrusher
45 x 10
100 x 12, 10, 9
Barbell Upright Row
45 x 10
95 x 12, 12, 12
Dips
BW x 12, 12, 12
Leg Press Calf Raise
300 x 10
340 x 12, 12, 12
Seated Calf Raise
135 x 12, 12, 12
There’s a great chance that if you’re ever trained your triceps, you’ve used the traditional flat bench skullcrusher exercise.
There’s also a great chance that you haven’t tried that same movement while in a declined position. Maybe you’re asking; why the decline?
From a mechanical standpoint, the decline position will allow for a larger range of motion. This increase in ROM will increase the stretching of the triceps during each rep. Using a fuller ROM and achieving an active stretch during a set of an exercise are two good things.
As you perform the decline skullcrusher, you’ll also notice that your triceps will be working from both ends, or insertion points. This doesn’t typically happen with a flat bench skullcrusher, which can be a downfall of the flat variation.
Overall, I believe the decline skullcrusher to be superior to the flat variation and I recommend giving it a shot!
Thanks for reading!
Ryan
Train Hard. Train Smart. Grow!
February 6th, 2012 - Growth Stimulus Squat Day
Barbell Front Squat
45 x 10
135 x 8
185 x 1
190 x 6, 6, 10
Walking Barbell Lunge
45 x 10 per leg
120 x 4 per leg
135 x 12 per leg, 12 per leg, 12 per leg
High Bar Parallel Squat w/ Heels on Plates
135 x 5
195 x 12, 12, 10
Leg Extension
150 x 10
240 x 12, 10, 8
Reverse EZ Bar Curl
75 x 12, 12, 12
Today’s Preworkout consisted of:
5g Creatine Monohydrate
5g Arginine
3g Beta Alanine
2g Citrulline Malate
3g Tyrosine
Vitamin C
Vitamin B Complex
This is my personal mix, which I’ve coined ‘Stim Free Pre.’ Expect it on the market soon! JK 
February 8th, 2013 - Growth Stimulus Pull Day
Warmups not included with this entry, for time’s sake.
Chinup
BW x 6, 6, 15
Close Grip Lat Pulldown
160 x 12, 12, 12
Bent BB Row
160 x 12, 12, 12
Standing EZ Bar Bicep Curl
75 x 12, 12, 12
Seated Calf Raise
140 x 12, 12, 12
Leg Press Calf Raise
340 x 12, 12, 12
February 10th, 2013 - Growth Stimulus Lift Day
Again, no warmups listed for time’s sake…busy weekend!
Trap Bar Deadlift
385 x 6, 6, 12
BB Shrug
315 x 12
320 x 12, 12
BB Good Morning
210 x 12, 12, 12
Seated Leg Curl
170 x 12, 10, 9
GHR Negatives
BW x 8
Decline Situps
Highest Setting w/ Hands Behind Head x 12, 12, 12
February 13th, 2013 - Growth Stimulus Press Day
Decline BB Bench
265 x 7, 3, 3
Incline DB Press
95s x 10
100s x 5, 5, 4
Flat BB Skullcrusher
120 x 5, 5, 5, 5
Ez Bar Upright Row
120 x 5, 5, 5, 5
Seated Calf Raise
160 x 5, 5, 5, 5
Leg Press Calf Raise
455 x 5, 5, 5, 5
February 14th, 2013 - Growth Stimulus Squat Day
BB Front Squat
215 x 8, 3, 3, 3
BB Walking Lunge
175 x 5 per leg
185 x 5 per leg
195 x 5 per leg
205 x 5 per leg
High Bar Parallel Squat w/ Heels Raised
270 x 5, 5, 5, 5
Leg Extension
285 x 5, 5, 5, 5
February 16th, 2013 - Growth Stimulus Pull Day
Chinup
BW + 30 x 10, 3, 3
Close Grip Pulldown
200 x 5, 5, 5, 5
Bent BB Row
205 x 5, 5, 5, 5
EZ Bar Curl
105 x 5, 5, 5
110 x 5
Seated Calf Raise
170 x 5, 5, 5, 5
Leg Press Calf Raise
455 x 5, 5, 5, 5
Hanging Leg Raise
Toes to Hands x 5, 5, 5, 5
Plenty of speed ladder work between sets.
February 17th, 2013 - Growth Stimulus Lift Day
Trap Bar Deadlift
135 x 10
225 x 5
315 x 3
425 x 10, 3, 3
BB Shrug
135 x 10
225 x 8
375 x 5, 5, 5, 5
BB Good Morning
135 x 10
275 x 5, 5, 5, 5
Seated Leg Curl
80 x 10
170 x 5, 5, 5, 5
Hanging Leg Raise
Toes to Hands x 5, 5, 5, 5
Plenty of speed ladder work threaded in there too.
February 20th, 2013 - Growth Stimulus Press Day
Work sets listed only.
Decline BB Press
295 x 1
305 x 1
315 x 1
Slight Incline DB Press
70s x 19, 16
Flat Bench Skullcrusher
80 x 20, 17
EZ Bar Upright Row
95 x 20, 15
Seated Calf Raise
125 x 20, 20
Leg Press Calf Raise
320 x 20, 20
Decline Crunch
Highest Setting w/ Hand on Shoulders x 20, 20
February 21st, 2013 - Growth Stimulus Squat Day
Front Squat
240 x 3
250 x 1
260 x 1
Walking BB Lunge
95 x 20 per leg, 20 per leg
High Bar Parallel Box Squat
155 x 20, 20
Leg Extension
190 x 20, 20
DB Forearm Curl
40 x 20 per arm, 20 per arm
Quad/Glute pump of peace!
[quote]2020Wellness wrote:
[quote]krazykoukides wrote:
Is the secret to your big arms mainly frequency? It seems like you train them almost every day you train!
Awesome log… I will for sure be following and learning!
Thanks for posting.[/quote]
I have to say that I don’t believe I’m working them with every training session. I really just do a few arm exercises per week when it comes down to it.
I typically do 1 tricep isolation on Press day, 1 bicep isolation on Pull day, and then I hit reverse barbell curls which are actually for my weak point forearm training. Those are my scheduled arm exercises that I can remember off the top of my head!
I’m not a believer in super high frequency. Typically twice per microcycle (one week) is the max frequency I’ll use for a weak point. Then for general bodyparts, it’s once per week 90% of the time.
Thanks for the follow sir! If you have any questions, just let me know. I train for a living, so I’m hooked on spreading knowledge.
Ryan
[/quote]
Hey man, sorry I never replied – I haven’t checked logs in a long while! Looking back over your workouts I think I combined forearms/upperarms into the same group… hah.
I’ll sure ask questions - thanks for offering to answer them.
[quote]krazykoukides wrote:
[quote]2020Wellness wrote:
[quote]krazykoukides wrote:
Is the secret to your big arms mainly frequency? It seems like you train them almost every day you train!
Awesome log… I will for sure be following and learning!
Thanks for posting.[/quote]
I have to say that I don’t believe I’m working them with every training session. I really just do a few arm exercises per week when it comes down to it.
I typically do 1 tricep isolation on Press day, 1 bicep isolation on Pull day, and then I hit reverse barbell curls which are actually for my weak point forearm training. Those are my scheduled arm exercises that I can remember off the top of my head!
I’m not a believer in super high frequency. Typically twice per microcycle (one week) is the max frequency I’ll use for a weak point. Then for general bodyparts, it’s once per week 90% of the time.
Thanks for the follow sir! If you have any questions, just let me know. I train for a living, so I’m hooked on spreading knowledge.
Ryan
[/quote]
Hey man, sorry I never replied – I haven’t checked logs in a long while! Looking back over your workouts I think I combined forearms/upperarms into the same group… hah.
I’ll sure ask questions - thanks for offering to answer them. [/quote]
Thanks for the post in here. I don’t many visitors, so I appreciate it when someone pops in.
Have a good one,
Ryan
February 22nd, 2013 - Growth Stimulus Pull Day
Chinup
265 x 5, 3, 3
Close Grip Lat Pulldown
100 x 10
135 x 20, 20
Bent BB Row
155 x 20, 18
Standing EZ Bar Curl
50 x 10
75 x 20, 18
Seated Calf Raise
90 x 10
130 x 20, 20
Leg Press Calf Raise
200 x 10
320 x 20, 20
Lying Leg Raise
BW x 20, 20
February 24th, 2013 - Growth Stimulus Lift Day
Trap Bar Deadlift
475 x 5, 1, 1
BB Shrug
285 x 20, 20
BB Good Morning
185 x 20, 20
Seated Leg Curl
140 x 20, 15
Decline Situp
Highest Incline x 20, 20
DB Wrist Curl
40 per arm x 20, 20
February 26th, 2013 - Growth Stimulus Training Press Day
Decline BB Press
215 x 8, 8, 12
Slight Incline DB Press
85s x 12, 12, 8
Flat BB Skullcrusher
100 x 12, 12, 10
Barbell Upright Row
45 x 10
100 x 12, 12, 12
Dips
BW x 12, 12, 12
Leg Press Calf Raise
300 x 10
350 x 12, 12, 12
Seated Calf Raise
145 x 12, 12, 12
February 27th, 2013 - Growth Stimulus Squat Day
Front Squat
175 x 8, 8, 12
Walking BB Lunge
140 x 12 per leg, 10 per leg, 10 per leg
High Bar Parallel Box Squat
200 x 12, 10, 10
Leg Extension
250 x 12, 12, 12
Reverse EZ Bar Curl
80 x 12, 12, 12
March 2nd, 2013 - Growth Stimulus Pull Day
Chinup
210 x 8, 8, 13
Close Grip Pulldown
165 x 12, 11,12
Bent BB Row
165 x 12, 12, 12
Standing EZ Bar Curl
80 x 12
85 x 12, 12
Seated Calf Raise
145 x 12, 12, 12
Leg Press Calf Raise
360 x 12, 12, 12
Leg Raise Variations
2 sets
March 3rd, 2013 - Growth Stimulus Lift Day
Location - The Fitness Center
Conventional Deadlift
275 x 8, 8, 18
BB Shrug
325 x 12, 12, 12
Good Morning
215 x 12, 12, 12
Seated Leg Curl
120 x 12, 12, 12
DB Forearm Curl
50 x 12, 12, 10
Hanging Leg Raise
Straight Legs x 12, 12, 12
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?