Noticeably leaner for sure, nice
[quote]Gmoore17 wrote:
Noticeably leaner for sure, nice[/quote]
Thanks man, just trying to get as lean you are, brother!
So, over this summer, I’ll be focusing a lot on strength, and leaning up. However, I do have a homemade sled, so my ‘off days’ will likely be more like ‘sled days’. I’m thinking then I’ll probably just use it to:
- get more explosive
- have a higher calorie turnover for the whole G-Flux thingy
- hopefully do some eccentric-less work, and see if it’s as awesome as CT recommends
Nothing crazy difficult, just something to ‘compliment’ my training. Starting once I get home, I’ll be adding in an Arm Day into my split, and probably follow something very similar to this.
CT’s ARM PROGRAM:
Got lagging arms? Want to cure the problem ASAP? Here’s how!
Here’s what you need:
- Being able to train 5 days a week
- A sled/Prowler or similar homemade apparatus
- Surge Workout Fuel
- FINiBARs
- 4 weeks
Here is the plan:
- You will work biceps and triceps directly on your last training day of the week. Devote that whole workout to arms only.
(the workout will be given later in this Spill) - On all the other training days you will perform eccentric-less work for the biceps and triceps.
(the specifics will also be given later) - You can follow your normal diet, BUT on the day prior to the “real” arms workout you will go low carbs, or even better Pulse Fast.
- The day of the arms training you will “bloat” up… a strategy used by powerlifters to surcompensate and retain water to be stronger.
(the specifics will also be given later)
The logic is:
a) Improve mind-muscle connection with your biceps and triceps without causing damage by doing frequent eccentric-less sessions… the more of those you can do during the week, prior to your real arm workout, the better you’ll respond.
b) Create a huge anabolic response on your actual arms day by producing a supercompensation effect and cell volumizing.
ECCENTRIC-LESS WORK (DAILY, SEVERAL TIMES PER DAY IF POSSIBLE)
A. Sled curl 4-5 sets of 10-12 reps
B. Sled hammer curl 4-5 sets of 10-12 reps
C. Sled triceps extension 4-5 sets of 10-12 reps
D. Sled triceps reverse grip extension 4-5 sets of 10-12 reps
REAL ARMS WORKOUT
A. Incline close-grip bench ramping sets of 5
B. Decline close-grip bench ramping sets of 5 starting where you ended A
C. Top-half close-grip bench from pins ramping sets of 5 starting where you ended B
D. Standing barbell curl 5x5, 3x10 (sets of 5 are full range of motion reps; sets of 10 you only do the middle portion of the range of motion)
E. Preacher curl machine 3 x 20+10 … 20 bottom half reps with a heavy weight, no rest, 10 full reps with a lighter weight
F. Preacher bench DB hammer curl 3 x burns (8-10 full reps + maximum top half partials)
LOADING PROTOCOL
Try to have your real arm workout in the afternoon, the later the better.
ON TOP OF YOUR REGULAR MEALS … have:
1 FINIBAR every 60-90 minutes prior to your workout (try to get in at least 5) with 12oz of water each time and 5g of creatine.
3 scoops of SURGE WORKOUT FUEL 30 minutes prior to the workout
1 scoop of SURGE WORKOUT FUEL mid-workout
Do that for 4 weeks and your arms will be completely transformed!
Excited to get some big gunz, bruh!!!
[quote]Spidey22 wrote:
[quote]Spidey22 wrote:
[quote]NewAdventure wrote:
[quote]Spidey22 wrote:
[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]
I’d be down for that bro. Nothing wrong for some friendly competition! [/quote]
What numbers you thinking?
3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)
I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !![/quote]
[/quote]
Yeah that seems fair, seeing as my projected 1RM’s seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year
[/quote]
You are making great progress - really evident from your latest pics. Will have to work my ass off to keep up with you. Excited.
I will be interested to see how the “real arms” program works out for you.
Make sure you take good before and after pics of your arms.
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[quote]NewAdventure wrote:
[quote]Spidey22 wrote:
[quote]Spidey22 wrote:
[quote]NewAdventure wrote:
[quote]Spidey22 wrote:
[quote]NewAdventure wrote:
Hopefully once I’ve finished cutting we can have a race to some numbers for the big lifts?![/quote]
I’d be down for that bro. Nothing wrong for some friendly competition! [/quote]
What numbers you thinking?
3pps Bench, 5pps Deadlift, 4pps Squat. (figured plates per side would be easiest as we work in KGs and you lbs)
I have no idea where my strength will be when I finish cutting what will be over 30lbs bodyweight so could take some getting after !![/quote]
[/quote]
Yeah that seems fair, seeing as my projected 1RM’s seem to be all around one plate below those goals now. Hopefully both of us will hit 3pps Bench, 4pps Squat, and 5pps DL by then end of the year
[/quote]
You are making great progress - really evident from your latest pics. Will have to work my ass off to keep up with you. Excited.[/quote]
I appreciate the compliment man. Maybe in year or two we can both look back at our pics now and think ‘wow, look how small I was’. lol
[quote]theBird wrote:
I will be interested to see how the “real arms” program works out for you.
Make sure you take good before and after pics of your arms.
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Will do, brother. According to what CT wrote, I should notice changes within a month, but I that’s doubtful. Hopefully 2-3 months will be enough to bring them up to par.
4/20/12
AM: HFS
Back Squat: Really solid, though left quad was kind of tight
205x3x5
Flat Bench: Trap pain, stopped. Seeing the chiro Monday, figured it would be best to rest up
Conventional DLeadlift: Solid
275x3x5
PM: Lats and Triceps
Straight Arm Pulldowns: Good pump
90x12
110x12
130x12
Yates Rows: Really solid, strict form. Perfect
205x6
225x6
245x7.5
Pullups: Focused on making sure to get good ROM
BWx9,7,5
Stretchers: Ohh yessss
105x10
120x15
Rope Extensions: Hell yes, great contraction by ‘twisting’ at the end of each rep
60x8
70x8
80x8
RG Bench Press: Just tried it out, went lighter. Didn’t irritate my trap, may do this for HFS just until I heal up> Felt good though
85x6
105x6
135x10
OH DB Extensions: Immense pump
15’sx10
20’sx10
25’sx9
Good workouts today. Kind of bummed about my stupid trap, but I went and FINALLY got an appointment Monday to see the chiro. For HFS I’ll just use RG Bench Press, to at least keep up my form in some way. Hoping the Chiro will be able to use some Active Release shit on it, get me healed up soon.
School’s almost out, trying to finish out strong. Got so much shit due, but procrastinating like a mofo. Will probably knock out a few papers tonight, though, just so next week won’t be so stressful.
Also very interested in the results on the ‘real arms’ program
[quote]Gmoore17 wrote:
Also very interested in the results on the ‘real arms’ program[/quote]
I’m thinking it’ll be pretty solid. The one time I actually got stretch marks on my Arms was when I did Big Beyond Belief, where I trained the 3x a week. Sadly, my arms were always so sore, it ruined Back and Chest lifts. Hoping the eccentric-less workload will keep DOMS to a minimum, while still benefiting from the added volume and frequency.
I won’t being doing the dietary guidelines to a tee, however, just because CBL doesn’t allow it really.
4/21/12
AM: HFS
Back Squat: Pretty easy
205x3x5
RG Flat BencH: Didn’t hurt trap, still trying to feel these out
135x3x5
Conventional Deadlift: Noice
275x3x5
PM: Legs
Back Squats: Really gave it my. Hope I’m hitting my depth on all these. Definitely feel like I am, but I have to zone out when going heavy and not worry about the little shit
195x3
225x3
255x6 <---- Fuark that was hard
195x13 <---- Sadly, I could have gotten 20, but mentally, the last set just wore me out. SonImDisapoint
Leg Press: Set the seat upright. May limit ROM a tad, but allow knees to his chest, which will make ROM more consistent.
5ppsx6
6ppsx6
7ppsx12
Incline GHR: Poor hammies
BWx10
+45x10
+95x15
Front Squat Holds: Wonder if these are helping
245x20s
295x15s
345x10s, 5s
Single Leg Press: Explosive
140x10
160x12
Done. Squats were hard, but I did them. Wanted 5, was happy with 6. Sad I pussed out on the widowmaker, but mentally I could tell I wasn’t ‘there’ anymore, so I racked it. Rest of the workout was good though. Really hitting hamstrings hard, think they will be solid within a year or two. lol
Getting leaner by the day, Staying at 190. Going to have to likely take a deload next week. Feeling beat-up.
Went to the Chiro today. Did some ART on me. Felt horrible/sexy. Feel tons better. He said basically my hips are uneven, causing me to slightly lean to the left. Combine that with being someone who shoots basketball, writes, and uses the computer mouse all right handed, all the time during the weak, my right upper back is stronger, and my left is overcompensating.
He said a 2-3 more sessions, while avoiding the ‘painful’ lifts, and doing some rehab exercises he suggested, should get me as good as new! Schweet!
4/23/12
AM: HFS
Back Squat: So I didn’t use my Oly Shoes, and it was a bit awkward. My issues with squats are I lean forward, so a raised heel may be bad. Any who, these were easy, just felt different
215x3x4
RG Flat Bench: Pretty easy
145x3x4
Conventional Deadlift: Goes up so fast
285x3x4
PM: Upper Back, Shoulders, and Arms
Conventional Deadlifts: These were REALLY easy. Very fast. Guy told me my back was rounding, but I mean, my form doesn’t seem that different from other pullers on Youtube. I brace my abs, and fill my belly with air very hard, so I feel I’m okay.
300x3
340x3
370x4 <— EASY
315z9 <— wanted 10, but I’ll take it
Kroc Rows: Felt solid
90’sx30 LR
DB Seated Press: Hardest part is getting these up and getting the first rep
40’sx6
50’sx6
60’sx6
Seated Laterals: Good pump. Swings were seated this time, made them harder
25’sx12
20’sx11
15’sx15
Swingsx40’sx20
Incline Rear Delt Flies: Kind of twisted my pinkies up each rep, hit the delts a lot harder
25’sx15
20’sx13
15’sx15
Swingsx30’sx15
Cable Arms Superset: Just pushdowns and curls for 3 sets of 10-20 reps, just for the pump
Good workout. Chiro made me have little to no pain today. Deadlifts are going up fast and easy.
I’m going to give Squats with Oly Shoes another shot, see if that’ll help me stay a bit more upright, if that makes sense. See how it works.
4/25/12
AM: HFS
Back Squat: Lowered weight, perfecting form, and I have to NOT SACRIFICE SPEED FOR WEIGHT!
195x3x4
RG Flat Bench: Pretty good
145x3x4
Conventional Deadlift: First set was iffy, next two were perfect
285x3x4
PM: Chest and Biceps
Flat Bench: Tried the on my toes benching, but today I was very tired due to staying up late last few nights writing papers, so I took it easy
165x3
185x3,3 <— these felt way too heavy, so just stopped it
BB Incline: Haven’t done these in so long, kept it light, constant tensions
95x6
115x6
135x6 <— wasn’t pushing it with my trap
Fly Machine:
3 sets of 10
Hammer Curls: Really good contraction each rep
30’sx8
35’sx8
40’sx9
Preacher Curls: Ehhh, don’t like all too much
35x10
45x10
55x10
Straight Bar Curls: Good pump
55x6
65x6
75x10
Today just wasn’t my day. Stayed up late last two nights, probably didn’t eat enough carbs yesterday, and just not feeling great. Just couldn’t explode at all. Ohh well, every day can’t be perfect.
I’m trying the on my toes benching, hoping it’ll keep my ass on the Bench. It feels different, and a bit less stable, but I’ll give it some time.
4/27/12
AM: HFS
Back Squat: Perfect form today, very explosive
205x3x4
RG Flat Bench: So awkward. lol
145x3x4
Conventional DL: Sexy
285x3x4
PM: Legs (Usually do Lats and Tri’s, but switching those two days around)
Back Squat: Really solid today. Form felt good, probably could have pushed another rep out on my top set, but was happy with what I got, considering I feel like I dominated the weight
200x3
230x3
260x5
195x20 <— efff these kill
Leg Press: Good pump
5pps+50x6
6pps+50x6
7pps+50x9
Incline GHR: Tried to explode each rep
BWx10
+45x10
+90x15
Front Squat Holds: Eff these were hard
225x20s
275x15s
315x15s,9s
Single Leg Press: Glute Murder
145x10
165x12
Pretty solid day. Form was better then it’s ever been on the Squats, took a video. Will upload soon.
Here’s my Squats.
Top set of 260x5
Then here is the 20 rep Widowmaker of 195x20
Damn, I’ve got some catching up to do. Looks like you’re making some legit squatting progress…love it.
[quote]HeavyTriple wrote:
Damn, I’ve got some catching up to do. Looks like you’re making some legit squatting progress…love it.[/quote]
I’m trying man. I appreciate the compliment. I’l try to get up there soon to get in another session.
4/28/12
Last night/today/tomorrow was/is/will be chaos. Only got like 4 hours of sleep last night, got interrupted in the middle of that to cover an hour desk shift, worked again, will be working up working until 1am, then a desk shift from 3-5am, then a 9am-1pm shift, then got to visit family. Plus I have to papers due.
Regardless, feeling worn down, but I kicked my ass into gear, and got at least one session into today.
HFS, Back, and Triceps
Back Squats: A little sore from yesterday, still really explosive
205x3x4
Straight Arm Pulldowns: Pretty solid
90x12
110x12
130x11
Yates Rows: Strong contraction
205x6
225x6
245x8
Pullups: I lose reps on these fast. lol
BWx10,7,5
Stretchers: Great stretch
110x10
125x15
Rope Pushdowns: These are my new love
60x8
70x8
80x15
RG Bench Press: Set-up + leg drive was really great, but the grip is just SOOO sketchy, racked it without nearing failure
115x6
135x6
155x5
OH DB Extension: Great way to stretch out everything
15’sx10
20’sx10
25’sx12
Solid workout for feeling half asleep. Probably going to eat, get some power napping in, and then knock out these Philosophy papers, at least one of them. Here’s the motivation keeping me going:
Awesome videos of your squatting.
Thats motivating.
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