- Joined
- Apr 11, 2014
- Messages
- 1,079
Arms
Light and low volume
Biceps were tore up as fuck prior to the session. Down to the bones in my arms. I stuck with light weight and focus on contraction, high reps.
For triceps I hit two PRs with the tricep only dumbbell presses. Elbows were clicking bad so the reps were more fucked up than usual and painful. With elbows slightly dislocating on many of the reps. Thats the only thing slowing my strength down with the movement for now. Regardless I banged out 100x35 and 110x24.
Elbows were worse afterword, so I just focused on contractions and holds for the cable work for triceps afterward. There was some friction with the stack loaded up to 300 lbs. Its hit or miss with that issue. Not severe though this time.
226 lbs after two small meals
Tricep Only Dumbbell Press (elbows tucked, palms facing)
45x75 warm up only
75x20 same
100x35 (PR, see video. Elbows clicking pretty severely. Made the set painful and fucked up the flow of the set)
110x24 (PR , see video. Same issues)
Straight Bar Pressdowns
KILOGRAMS for pressdowns unless noted
no rest til line (warm ups)
35x70
65x20
95x10
35x20 Strict Dumbbell Curls (palms facing front, holds at top, no twisting)
------
Elbows were irritated from the clicking during the previous movement.
Curved Bar Pressdowns
95x20 (210 lb stack. Warm up only)
No rest til line
300 lbs x 10 (some friction with this set and 255 lb set, with extra plates on stack)
255 lbs x10
95 (kilos again) x10
80x10
65x10
57x10
-------
V Bar pressdowns
KILOGRAMS
no rest til line (warm ups)
65x20
95x10
-----
No rest til line (Down the stack one plate at a time)
95x10
87x10
80x10
72x10
65x10
57x10
50x10
42x10
35x10
30x10
25x10
20x10
--------
Most reps contracted hard and held at bottom with tricep cable work
One Arm Cable Pressdowns
KILOGRAMS
Didnt count these but started at 20 kilos, alternated each side for 10 reps and worked up to 35 kilos (up the stack), then back down again to 20 kilos.
At the 35 kilo mark the reps may have reduced to 5 per arm.
Incline Dumbbell Curls
35x50 (Brief rest pauses. Holds at the top)
45x15 (brief rest pauses, holds at top)
Biceps were real torn up so I was very limited with weight and volume.
Seated Cable Curls
No rest til line (holds at top)
25x20
??x10
80x5
------
No rest (same style)
70x10
60x10
50x10
----------------
Videos below
KILL THAT SHIT
Light and low volume
Biceps were tore up as fuck prior to the session. Down to the bones in my arms. I stuck with light weight and focus on contraction, high reps.
For triceps I hit two PRs with the tricep only dumbbell presses. Elbows were clicking bad so the reps were more fucked up than usual and painful. With elbows slightly dislocating on many of the reps. Thats the only thing slowing my strength down with the movement for now. Regardless I banged out 100x35 and 110x24.
Elbows were worse afterword, so I just focused on contractions and holds for the cable work for triceps afterward. There was some friction with the stack loaded up to 300 lbs. Its hit or miss with that issue. Not severe though this time.
226 lbs after two small meals
Tricep Only Dumbbell Press (elbows tucked, palms facing)
45x75 warm up only
75x20 same
100x35 (PR, see video. Elbows clicking pretty severely. Made the set painful and fucked up the flow of the set)
110x24 (PR , see video. Same issues)
Straight Bar Pressdowns
KILOGRAMS for pressdowns unless noted
no rest til line (warm ups)
35x70
65x20
95x10
35x20 Strict Dumbbell Curls (palms facing front, holds at top, no twisting)
------
Elbows were irritated from the clicking during the previous movement.
Curved Bar Pressdowns
95x20 (210 lb stack. Warm up only)
No rest til line
300 lbs x 10 (some friction with this set and 255 lb set, with extra plates on stack)
255 lbs x10
95 (kilos again) x10
80x10
65x10
57x10
-------
V Bar pressdowns
KILOGRAMS
no rest til line (warm ups)
65x20
95x10
-----
No rest til line (Down the stack one plate at a time)
95x10
87x10
80x10
72x10
65x10
57x10
50x10
42x10
35x10
30x10
25x10
20x10
--------
Most reps contracted hard and held at bottom with tricep cable work
One Arm Cable Pressdowns
KILOGRAMS
Didnt count these but started at 20 kilos, alternated each side for 10 reps and worked up to 35 kilos (up the stack), then back down again to 20 kilos.
At the 35 kilo mark the reps may have reduced to 5 per arm.
Incline Dumbbell Curls
35x50 (Brief rest pauses. Holds at the top)
45x15 (brief rest pauses, holds at top)
Biceps were real torn up so I was very limited with weight and volume.
Seated Cable Curls
No rest til line (holds at top)
25x20
??x10
80x5
------
No rest (same style)
70x10
60x10
50x10
----------------
Videos below
KILL THAT SHIT