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Well...needless to say I’m just going to go ahead and stick with Vic’s Sus and keeeeep it moving.
Capping my own Var over the holidays, should be interesting.
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Good luck will be following
Sent from my iPhone using Tapatalk
“Live for something...or Die for nothing “
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The gym was open so I got in some good arms.
I am not really regimented when it comes to arms, even though I should be because it's probably my weakest body part (appearance and actual strength).
I usually do 5-6 sets per workout and start off really high-rep and work my way down and usually end around 8 reps or to failure of a particular max weight. I don't focus on the number on the plate or machine, just try and get as much blood into the muscle possible and get a good pump.
- Single arm cable preacher curl machine
- Single arm dumbbell extensions
- Seat dumbbell curls with supinated grip
- Straight ball cable press down
- EZ bar preacher curl (closer grip)
- V bar push downs (elbows tucked in this time, sometimes I flare them out)
- Hammer strength plate loaded preacher curl and kept my arms as wide as possible
- Single dumbbell over head extensions (also try and keep my elbows tuck as much as I can but not at the extent of my shoulders)
- Cable machine and do really slow drag curls and squeeze at the top
- Hammer strength plate loaded seated dip machine
One thing I would love some ***ADVICE*** on, is why after all these years training arms, building forearm strength, no matter what when I get into super heavy weight (subjectively for me) do I have forearm pain. I feel it most when I'm doing curls, and when I go to set the bar down, I have to release my grip super slow or there will be shooting pain in my forearms. I just work through the pain, but it is something that has yet to subside after 10 years or so.
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* * JETS ACCOUNTABILITY LOG * *
Switched it up this morning for meal one.
- 3 whole eggs
- 150g of egg whites
- 1/2 cup of breakfast sausage
- 2 tortillas
SMASHED!
Forearms still hurt from yesterday. I wish I could figure it out. Maybe I just need to keep working on mobility.
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12/16 Training
I went in and trained legs.
* Started off with a super set on leg extension and leg curl machines. Nice, slow, high reps, full extension, long squeezes, and just got the blood packed into my quads and hams *
——ALL TOP WORKING SETS——
- Hi-Bar squat w/ knee sleeves no bet {315x7, 325x5, 345x5x2}
- Leg Press - {630x10, 720x10, 810x8, 810x6} // I had foot placement abound nutural this time
- Hammer strength plate loaded squat (turned around with my face in the pad and really fired hams up {360x12, 450x10, 540x8, 540x7}
- Hammer strength plate loaded uni-lateral hamstring curl standing {did a ton of these with a lot of squeezing. Maybe up to 70lbs each leg}
- Rogue Pit Shark - {450x10, 630x8, 720x6}
- Hammer Strength Unilateral Leg Press. Individual legs at a time - {225x10, 270x8, 315x8}
^^Super Set This With...^^
- Life Fitness liners hack squat. Legs right under my body to fire quads, not high so minimal hams -
{225x10, 315x8, 345x8)
At the end I did super sets of 20 step lunges with an 80lb straight bar and 60 seconds of jump roping. I rested for 30 seconds in between and then went back at it. X5. Didn’t finish lunges on my final set, I was gassed.
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I love the preexhaust technique when lifting, pumping blood into the muscle just feels so good and helps with recovery. Solid lifts bro, great work.
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