Morning guys,
So, looks like I'll be wrapping this cut up in about 2 weeks. I'm just running on E, as far as energy and motivation is concerned. The occasional cheat me helps, a bit, but I'm just losing that spark that I normally have. Also, I'm getting sick of pinning 3ccs a day of oil, 1cc of GH and 1cc of b12 2x a week, it's a literal and metaphorical pain in the ass!
The abs are coming in nicely, fairly vascular on the bottom part. We're breaking 100f here this week, so tren and clen are going to very rapidly lose their appeal. My plan is to cruise with test, low dose deca (maybe) and GH until we start our bulk. Hopefully I can hold off blasting till august, we'll see. This could be an interesting time to bring primo into the picture, still debating that. I know I'm doing something right when more and more people are stopping me at the gym asking for advice. I'm not sure if it's my physical change, or the fact I've started to open up a bit more at my gym. Normally when I'm there, I'm there to go to work, not to make friends. Now that I have a partner, it seems like more people stop and want to chat, or see us do something out of the norm, and are curious. I guess I like it, but it definitely adds another 15 or so minutes to my total time at the gym..
My arms are sore as hell today, I have started incorporating forearm training on my arm and back days, I feel I've neglected them for a bit too long.
Yesterday's arm workout was a bit unique, so I think you guys will like it. As always PLEASE ask any questions or post any comments, love to hear what you guys have to say!
Do plenty of curls and pushdowns to warm up (I did 4 sets of each at the 15-20 rep range)
Standing DB curls supersetted with machine curls- Both arms simultaneously, palms to the ceiling the whole time, squeeze hard and do 10 reps. Superset w/ machine curl for 6 reps then 3 partials at the top. Only rest 1 minute and do a total of 4 sets. Just be "that guy" and bring the DBs to the machine curl.
Straight Bar Cheat Curls - 3 sets of 10. Use a heavier weight. As you fatigue through the set, use a bit of "body" to get the bar up for the last 2 or so reps.
Reverse curls- Ready to light your lower bis and forearms up? Good. Do 4 sets of 15, squeeze the bar hard and put twisting pressure on it with your wrists as you complete the rep.
V-Bar extensions- 2 warmup sets of 20, then hit 4 sets of 15. Keep the bar pretty close to your body for these.
Incline Tate Press- I hate these. I always have, probably always will. Set the incline bench on a 45% angle. Grab a pair of dumbbells. These are similar to dumbbell skullcrushers, but instead of lowering them back towards your skull, you lower them towards each other until the outside of the dumbbell head touches your chest, then flex triceps hard and bring them up just short of full extension. Do sets of 8, and keep adding weight until you can't get 8 anymore. Good luck, these suck for me.
JM Floor Press - Grab an EZ curl bar and lay back on the floor. You are going to grip the bar as if you were doing reverse curls with it. Lower the bar towards your neck and upper chest, stopping a few inches short of touching and then reverse that same motion until you come a few inches short of lockout. The bar path should be a straight line. After a set or two to get the motion down, I want you to grab a 10 rep weight. We are going to take very short rest periods here, 30 seconds to 1 minute. You are going to do sets of 10 with short rest until you fail to get 6 reps. So cut your sets off at 10 reps, then rest, and continue until you can no longer get 6 reps.
Forearms-
Palms down wrist curls over a bench- 3 sets of 15. I use 5lb plates and stick my middle and ring finger in the hole, then lift up. Feel free to do them w/ DBs if you prefer. (
Palms-Down Dumbbell Wrist Curl Over A Bench Exercise Guide and Video)
Farmers walk- Grab some heavy ass dumbells and take a few laps around your gym
