August 10, 2014
Noon
A bit of triceps for #31daysofarms #augustofarms
CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 6r
Avr Band Pushdowns w/Bar x 90r
Sunday, August 10, 2014
Saturday, August 9, 2014
August of Arms, Day 9
August 9, 2014
Just a couple of pumps for the biceps today as I was on the road for most of it.
#augustofarms #31daysofarms
Before I left:
One arm band curls MM x 3 x 20r
When I got home:
Poundstone/Empty BB Curls x 100r
Just a couple of pumps for the biceps today as I was on the road for most of it.
#augustofarms #31daysofarms
Before I left:
One arm band curls MM x 3 x 20r
When I got home:
Poundstone/Empty BB Curls x 100r
Friday, August 8, 2014
D4, B1 - Press
August 8, 2014
Noon
Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.
Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.
#31daysofarms #augustofarms
Strict Standing BB Press
45 x 3 x 10r
95 x 5
135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.
DB Bench Press
75e x 3 x 10r - titty pump
BB Row
155 x 3 x 12r - my back can really use the weekend off
Pull aparts
Mini x 100r
CG Bench Press
135 x 12, 12, 12, 10
Noon
Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.
Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.
#31daysofarms #augustofarms
Strict Standing BB Press
45 x 3 x 10r
95 x 5
135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.
DB Bench Press
75e x 3 x 10r - titty pump
BB Row
155 x 3 x 12r - my back can really use the weekend off
Pull aparts
Mini x 100r
CG Bench Press
135 x 12, 12, 12, 10
Thursday, August 7, 2014
August of Arms, Day 7
August 7, 2014
Before Supper
#Augustofarms #31daysofarms
McGill Pull-ups
BW x 12 x 1r
PB Curl
85 x 10
105 x 8
125 x 5
145 x 3
125 x 8
Table-Cable Hook-BP-Wrist Curl, non-stop
25 x 25
50 x 3 x 12r
DB Wrist Curl w/Manus
85 x 3 x 20r
Behind Back BB Wrist Curls
45 x 15
95 x 20, 18, 15
Superset
Guillotine Gripper - One Hand
60 x 20, 20, 15
TTK
5 x 20
7.5 x 20, 15
Before Supper
#Augustofarms #31daysofarms
McGill Pull-ups
BW x 12 x 1r
PB Curl
85 x 10
105 x 8
125 x 5
145 x 3
125 x 8
Table-Cable Hook-BP-Wrist Curl, non-stop
25 x 25
50 x 3 x 12r
DB Wrist Curl w/Manus
85 x 3 x 20r
Behind Back BB Wrist Curls
45 x 15
95 x 20, 18, 15
Superset
Guillotine Gripper - One Hand
60 x 20, 20, 15
TTK
5 x 20
7.5 x 20, 15
Wednesday, August 6, 2014
D3, B1 - Deads
August 6, 2014
Afternoon
Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.
#31daysofarms #augustofarms
Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.
Bulg. Split Squats
BW x 2 x 15r
45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r
P Bar Hammer Curl
105 x 10, 10,
85 x 15
Afternoon
Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.
#31daysofarms #augustofarms
Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.
Bulg. Split Squats
BW x 2 x 15r
45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r
P Bar Hammer Curl
105 x 10, 10,
85 x 15
Tuesday, August 5, 2014
D2, B3 - Bench
August 5, 2014
Noon
#31daysofarms #augustofarms
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 2 - missed a 3rd by about 2" at lockout
240 x 8
DB Row
105 x 3 x 15r
Side Raises
25e x 3 x 10r
JM Press
135 x 4 x 10r
Noon
#31daysofarms #augustofarms
Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 2 - missed a 3rd by about 2" at lockout
240 x 8
DB Row
105 x 3 x 15r
Side Raises
25e x 3 x 10r
JM Press
135 x 4 x 10r
Monday, August 4, 2014
D1, B3 - Squat
August 4, 2014
Afternoon
Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.
Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
372 x 1
412 x 3
352 x 8
Double KB Swing
32k ea x 4 x 10r
BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.
365 x 3 x 12r
Chins
BW +20# x 4, 4, 4, 3, 3
Zottman Curl w/FG
35e x 4 x 8r
Standing Band Crunch
Str x 5 x 15r
Afternoon
Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.
Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
372 x 1
412 x 3
352 x 8
Double KB Swing
32k ea x 4 x 10r
BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.
365 x 3 x 12r
Chins
BW +20# x 4, 4, 4, 3, 3
Zottman Curl w/FG
35e x 4 x 8r
Standing Band Crunch
Str x 5 x 15r
Sunday, August 3, 2014
Day 3, August of Arms
August 3, 2014
Noon
A bit of triceps for #augustofarms #31daysofarms
CG Bench - Pause and explode each rep
45 x 2 x 15r
135 x 10
185 x 8
205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.
Band Pressdowns w/bar
Avr x 80r
Noon
A bit of triceps for #augustofarms #31daysofarms
CG Bench - Pause and explode each rep
45 x 2 x 15r
135 x 10
185 x 8
205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.
Band Pressdowns w/bar
Avr x 80r
Saturday, August 2, 2014
31 Days of Arms - Day 2
August 2, 2014
Afternoon
2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.
Chins
BW x 3, 4, 5, 5, 5, 5, 4, 3
Table Top Curl w/FG
70e x 5 x 8r
Plate Hammer Curl
25e x 5 x 5r
Towel Pronation Curl
35 x 20, 15
Cyplenkov Wrist Curl w/T Handle
22.5 x 3 x 15r
Guillotine Gripper
60 x R25/L15
Afternoon
2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.
Chins
BW x 3, 4, 5, 5, 5, 5, 4, 3
Table Top Curl w/FG
70e x 5 x 8r
Plate Hammer Curl
25e x 5 x 5r
Towel Pronation Curl
35 x 20, 15
Cyplenkov Wrist Curl w/T Handle
22.5 x 3 x 15r
Guillotine Gripper
60 x R25/L15
Friday, August 1, 2014
D4, B2 - Press
August 1, 2014
Noon
The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.
Still just punching the clock through the summer months.
Push Press - Need lots of work
45 x 4 x 8r
95 x 2 x 3r
135 x 3
155 x 3 x 6r
Finding my groove on the last set. Probably could've went 12+ easy I think.
DB Bench
70e x 4 x 10r
BB Row
135 x 4 x 15r
Pull-aparts
M x 4 x 20r
CG Bench - All reps paused and exploded
135 x 4 x 10r
My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.
Noon
The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.
Still just punching the clock through the summer months.
Push Press - Need lots of work
45 x 4 x 8r
95 x 2 x 3r
135 x 3
155 x 3 x 6r
Finding my groove on the last set. Probably could've went 12+ easy I think.
DB Bench
70e x 4 x 10r
BB Row
135 x 4 x 15r
Pull-aparts
M x 4 x 20r
CG Bench - All reps paused and exploded
135 x 4 x 10r
My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.
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