5 Guys....Not just a burger joint anymore

[ruckin]

Arms days. I think I'm rubbing off on you guys. It's funny because all I want to do is legs for a month straight every day

It's tempting man. My only reason not to is concern that it'll affect my recovery from my main training, aka squats lol. I can't imagine curls and side raises each for 5x10 once a week would affect my squat recovery, but what do I know. What do you guys think?

 

[ROB581211]

It's tempting man. My only reason not to is concern that it'll affect my recovery from my main training, aka squats lol. I can't imagine curls and side raises each for 5x10 once a week would affect my squat recovery, but what do I know. What do you guys think?

Side raises fuck with my bench if I do them the day before but never squat. Curls never hurt anyone

 

[RodgerThat]

It's tempting man. My only reason not to is concern that it'll affect my recovery from my main training, aka squats lol. I can't imagine curls and side raises each for 5x10 once a week would affect my squat recovery, but what do I know. What do you guys think?

Naw just do what I do and limit your sets 9-12 sets max I've gotten 3/4 inch of growth no pump or flex since May 1st doing it that way because I hadn't had trained them for so long they were happy to blow up a bit

 

[ruckin]

Side raises fuck with my bench if I do them the day before but never squat. Curls never hurt anyone

If I add in this arm/delt day I would do it on Saturdays, and my normal training is mon/wed/fri. So I'd still have a rest day before training again.

 

[ROB581211]

If I add in this arm/delt day I would do it on Saturdays, and my normal training is mon/wed/fri. So I'd still have a rest day before training again.

Everyone is different. Might as well give it a try and see

 

[Perrin Aybara]

You guys and your arm day. @Seven Dog have you been influencing these guys workouts, lol?

 

[Perrin Aybara]

Weighed in at 216lbs this evening, which is the lightest evening weight I've had in awhile.

Bicycle to and from the gym

Sumo deadlift
135x5
225x5
315x5
405x3
480x3 easy
510x3 easy
545x3 I wanna say RPE 9, maybe 8.5 looking at the video
495x3 sweaty hand, grip slipped first rep
495x3 still easy, but the upper back pain was kicking in here, so I called it.

Bench warm-up

Double paused bench
225x5 easy
245x5 easy
255x5x5

Deadlift paused to the knee
315x5
425x5
385x5
385x5
385x5

Also did 3x20 lat pull downs between my last deadlift sets.

Vids of the deadlifts 480x3, 510x3, 545x3, 495x3 and 495x3



The deadlift form tips coach gave me seem to be working well.

Calories were 4489


Also did my thirty minute bike ride yesterday and hit 3300 calories, but forgot to log it.

 

[ruckin]

Naw just do what I do and limit your sets 9-12 sets max I've gotten 3/4 inch of growth no pump or flex since May 1st doing it that way because I hadn't had trained them for so long they were happy to blow up a bit

Everyone is different. Might as well give it a try and see

I'm liking this idea more and more. I'm thinking I could move my accessory work from Fridays to Saturday too so I can just do the main lifts on Friday and get out. So Saturday could be chin ups, shrugs, curls, side raises and face pulls... Ugh I feel like a traitor just reading that haha

 

[jaymaximus]

I wish I could still do an arm day. I fit it in during all my other programs, but im too tired from my regular 4 days already. Everything is bigger but my arms, and I can tell when I put on t-shirts

 

[RodgerThat]

I wish I could still do an arm day. I fit it in during all my other programs, but im too tired from my regular 4 days already. Everything is bigger but my arms, and I can tell when I put on t-shirts

Feeder arms workout? Eod night before bed or when waking up just grab some 20lbs and rep till you can't only one set?

 

[jaymaximus]

Feeder arms workout? Eod night before bed or when waking up just grab some 20lbs and rep till you can't only one set?

I was trying to do one exercise at the end of my training during the 4 days. But half the time I cant even do that. Especially after any day I do one of the big 3 twice.
But Ill try that out. With that little weight it sounds like it might just give me a little pump.

Truthfully I liked my arms, but its a small thing to sacrifice in the name of pushing heavy weight. My back, chest, shoulder (width), and thighs have gotten huge. Especially on sheiko.

 

[RodgerThat]

I was trying to do one exercise at the end of my training during the 4 days. But half the time I cant even do that. Especially after any day I do one of the big 3 twice.
But Ill try that out. With that little weight it sounds like it might just give me a little pump.

Truthfully I liked my arms, but its a small thing to sacrifice in the name of pushing heavy weight. My back, chest, shoulder (width), and thighs have gotten huge. Especially on sheiko.

ya give it a go super light weight and just curl till your hearts content but only for a single set as not to interupt recovery of any other muscle. I tried the feeder workouts for my forearms and it helped but I got bored of doing static holds every night so said screw it

 

[ROB581211]

In all seriousness I don't do a ton of bicep work I like doing plate loaded preacher curls. Around 15 reps with as much weight as possible for 4-5 sets

 

[ruckin]

In all seriousness I don't do a ton of bicep work I like doing plate loaded preacher curls. Around 15 reps with as much weight as possible for 4-5 sets

Good to know. I think I'm gonna do 3-4 sets of chins followed by 5x10 hammer or incline curls

 

[RodgerThat]

Crushing blow today boys, SBD has delayed shipping to their retailers until after the UK event is done July 5th that means my retailer won't have it till the 10th-15th and I won't have it till the 15th-18th of JULY!!!! I was expecting it in t-4 days and now I gotta wait 3 weeks! I'm contemplating quitting life. Really wanted it for my Max effort deadlift attempt July 10th and bench attempt but it would just sit beside me for silent encouragement cause I get nothing outa a belt on bench besides weird pinch spots

 

[Seven]

You guys and your arm day. @Seven Dog have you been influencing these guys workouts, lol?

I shill for arm day. [emoji123] [emoji12]

 

[Perrin Aybara]

I shill for arm day. [emoji123] [emoji12]

I just realized what time you posted, I thought I got up early.

 

[ruckin]

7 always posts when everyone else is sleeping lol

 

[Perrin Aybara]

I get up at 5:40-5:45, he's been posting for hours already.

 

[RodgerThat]

So to start off I can't get my SBD sleeves on anymore, my calf growth mixed with broken right middle finger makes me unable to get the sleeves on anymore so this was the heaviest by far I've ever lifted without sleeves I think my next heaviest was 275. Anyways

Squats 385 5x3
Leg extensions 210 4x8
Banded deadlifts 275 6x3
Stiff leg deadlift 225 3x8
Lat pull down 160 4x12
Back extensions 4x16
OHP 155 4x5
Military OHP 115 4x6
Dumbbell shrug 120 4x16
Plate shrug 45s 4x20
Fade pulls 55 4x12
Long stretch

I was surprise to get my squat session done as I was really worried without the stability and pop from the sleeves I wouldn't get all sets. It was harder for sure but still managable.