D2, B1 - Bench

August 19, 2014
Noon

My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else.

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 3
185 x 3
210 x 4 x 10r

Ring Rows
BW x 20, 15, 15

Seated Ahnold Press
40e x 12, 12, 10

Reverse Grip Bench Press
185 x 8
155 x 8
Too pooped

D1, B1 - Squat, Start of Cycle 5

August 18, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's.

Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate".

Just the squats and leg curls at lunch.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 3
322 x 2
282 x 3 x 12r

Hamstring Curl
50 x 3 x 10r

45' KB Shrug w/3ct
32k ea x 3 x 12r

Curl Iso w/32k
Hammer x 1r
Bicep x 3r

Standing Band Crunch
Str x 40, 40, 20

August of Arms, Day 17

August 17, 2014
Afternoon

#31daysofarms #augustofarms

1) CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 7r

2a) Bodyweight Tricep Extensions
BW x 3 x 15r

2b) LC Rope Hammer Curls
50 x 3 x 15r

3a) OH Guillotine
70 x 6 x 20r

3b) OH TTK
7.5 x 6 x 20r

4) Neck Iso's
Avr Band x 30s x 2 x each way

August of Arms, Day 16

August 16, 2014
Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG
BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls
55 x 4 x 15r

D4, B3 - Press

August 15, 2014
Noon

Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about.

#31daysofarms #augustofarms

Push Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 2
175 x 1
205 x 3 - just barely missed the lockout on 4
175 x 10

DB Bench Press
75e x 3 x 12r

BB Row
155 x 3 x 15r

CG Bench Press
155 x 3 x 10r

Band Pullaparts x 110r

D3, B3 - Deads

August 14, 2014
Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift
135 x 2, 3, 3
225 x 2
315 x 2
405 x 1
455 x 1
475 x 2
Regular pulls
405 x 8

Bulg. Split Squats
+40 x 2 x 8r

August of Arms - Bit o Grip

August 13, 2014
Before Supper

Did a bit of grip work just cause.

Super sets with minimal rest.

Guillotine Gripper - one hand
60# x 4 x 25r

TTK - one hand
7.5# x 4 x 15r

August of Arms, Day 13

August 13, 2014
Noon

#31daysofarms #augustofarms

Table BP/Wrist Curl
25 x 2 x 20r
50 x 5 x 15r

Axle Curl
43 x 50

D2, B2 - Bench

August 12, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 6
185 x 3
225 x 1
245 x 3 x 6r

DB Row
125e x 3 x 8r

Seated Ahnold Press
40e x 3 x 10r

JM Press
145 x 10
165 x 3 x 8r

D1, D2 - Squat

August 11, 2014
Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats
52 x 4 x 3r
142 x 3
232 x 2
282 x 1
332 x 4, 4, 6

Double KB Swing
2 x 32k x 3 x 15r

BB Shrug
365 x 3 x 15r

And then before supper

Chins
BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout
35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout
35e x 6

Standing Band Crunches
Str x 5 x 18r

Even fat bastards need to get the chin over the bar.