Another week of workouts to list! Man, I need to post more often or work out less often.... post more often! I am really excited because my strength has still been increasing and I think I've (finally) hit on a workout schedule that will make my arms grow! My plan for arms is two workouts per week, once after quads and once after hamstrings so they get that major leg muscle workouts' hormone producing benefits. And I make one workout high intensity focused and the other volume focused. It's doing wonders so far! On all my other lifts, I'm really trying to go heavy and increase intensity with drop sets. Lovin' it!
Weighted Pull ups:0x12, 35x10, 55x8, 75x4, 100x7, 100x7 drop 55x8 drop 25x8 drop 0x8 - couldn't lift my arms after that last one!
Barbell Row: 135x12, 135x12, 185x10, 185x10 drop 135x10
1 Arm Nautilus Pulldown: 90 (each side)x 12, 90x12, 90x12
Deadlift: 135x10, 185x10, 225x10, 275x3, 315x9 - Stoked! Getting strong again!
Bench Press: 135x15, 155x10, 185x10, 225x4, 245x8, 225x8 - Another big day!
DB Incline Bench press: 65x10, 80x8, 80x9 drop 55x8
Incline Cable Cross: 30x12, 30x10, 30x14
Pec Deck FST-7: 80x8
6/25: Calves/Hamstrings PM Arms
Seated Calf Press: 90x15, 135x15, 160x12, 135x15 drop 90x15
Leg Press Calf Raise FST-7: 450x12
Prone Leg Curl: 70x12, 90x12, 110x12, 110x10 drop 70x10 drop 50x10
Seated Leg Curl: 90x12, 110x12, 130x12
Romanian Deadlift: 135x10, 185x10, 235x10 drop 185x10 drop 135x10
Machine Curl FST-7: 70x12
Preacher Curl: 75x7, 75x9, 74x12, 75x10
Incline DB Curl: 30x12, 40x10, 40x10
Hammer Curl: 30x10, 30x10, 30x10
Weighted Dips: 35x12, 35x10, 35x8 drop 0x8
DB Extension: 60x12, 90x10, 90x8
Underhand Pressdown SS St. Arm Pressdown: 30x12 SS 60x10 - for 3 sets
6/27: Shoulders! - Tried some undulating sets here and it was really tough!
DB Arnold Press: 40x15, 60x10, 90x6 (forced), 65x13, 80x6 drop 55x6 drop 40x5
Smith Behind the Head Press: 105x10, 155x10, 125x15, 175x5 (all forced) drop 105x6
Upright Row: 95x10, 95x10, 95x12
Machine Rear Delt Fly SS Machine Lateral: 110x12 SS 70x12, 130x12 SS 70x12 x4 more sets
6/28: Legs! PM Arms - Mixed it up today b/c the squat rack was taken for a long time. Turned out brutal!
Leg Extension FST-7: 140x12
DB Walking Lunges: 50x12, 75x10, 75x10
Single Leg Press: 180x12, 230x12, 230x12
Squat: 135x15, 225x20, 225x20 - Almost collapsed! Really killed after all the single leg work!
PM: HIT Arms!
Barbell Curl: 45x15, 65x10, 95x8, 115x9 (with forced reps and negatives)
DB Curls: 30x10, 50x10 (with rest pause and forced reps)
Concentration Curls: 30x10, 40x10 (forced reps)
Cable Press Down: 50x12, 70x15
Skull Crushers: 65x12, 115x5 SS Close grip press 115x9 - 12 sets of arms and done!
While I've been upping the weight and focusing on getting stronger, my main objective is to get really hard and tight for my next contest on July 30th with Ed Bauer! I've cut my daily calories from about 6k from when I was still bulking up, to about 4k-4.5k, and I've been upping my cardio as well. Feeling good! -Pics below are from today after my arm workout.