TweetRelatively fast paced arm workout. 90 sec or less rest between sets. Awesome pump, felt nice and puffy leaving the gym today.


Rotator/ shoulder warm ups


Bench press

4 x warm ups

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Hammer strength preacher curls

45 x 20

55 x 20

65 x 15

75 x 12

90 x 7


Seated dumbbell curls

25s x 20

25s x 20

30s x 15

30s x 15

35s x 12 ----> drop set to 20s x 12


Cable pressdowns

60 x 20

80 x 20

100 x 20

120 x 20

140 x 20

160 x 18

180 x 13

200 x 11


Lying one arm dumbbell ext. (cross body)

25 x 20

35 x 15

40 x 11


Incline sit ups x 60

TweetNice gym day brother 325 , 12 times then arms impressive

TweetI love preacher curls. no way to cheat with them.

Tweet

Originally Posted by animal87

I love preacher curls. no way to cheat with them.

I love em too by damn if I don't suck at them. Especially those hammer strengths. 2 plates feels so heavy to me. I see guys half my size cranking those out.

TweetCouple of things. Legs twice a week is going to be interesting for me, I started doing those light leg extension warm-ups and my legs still felt fatigued from last week and started burning instantly LOL. Second, today started off really good and I'm kind of fizzled away. After that first set of hack squats my lower back was so fatigued and tight that I could barely walk. I had to stretch and rumble roll between sets which severely slow down my pace and volume. Still a good workout but I planned on a little bit more volume and faster pace with the legs. No matter like I said I'm doing twice a week now so I can make up for it on Thursday.

Rotator warm ups


Bench press

4 x warm ups/ stretch

325 x 4

325 x 4

325 x 4

325 x 4

325 x 4

325 x 4


Foam roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats-Ass to grass

135 x 15

135 x 15

185 x 12

225 x 10


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 10


Lying leg curls

2 x warm ups

120 x 12

130 x 10

130 x 9


Hammer strength calf press

2 pps x 25

3 pps x 22

4 pps x 20

5 pps x 15

5 pps x 13

Tweeti am going to put together a secondary leg day that is ham dominate gusto and i may also do you a quad dominate one as well to rotate with. and no it wont be super heavy but yes it will be extra nasty brutal

TweetKiller workout today. Kept the rep range above 12, still went decently heavy, and sped up the pace a bit. Great pump.


T bar rows

3 x warm ups

100 x 20

150 x 15

150 x 15

200 x 12


V bar close grip pull downs

130 x 15

145 x 15

160 x 15

175 x 12


Wide grip seated cable rows

130 x 15

145 x 15

160 x 13

175 x 12


Single arm side HS pull downs

45 x 15

70 x 15

90 x 15


Standing cable pullover

50 x 15

70 x 15

80 x 15


20 min cardio

TweetRotator/ delt warm ups


Bench press

Warm ups x 4

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Hammer curls

2 x warm ups

40s x 20

50s x 17

50s x 15

60s x 10

60s x 10 ----> drop set to 35s x 10


Incline dumbbell curls

25s x 20

25s x 20

30s x 16

35s x 12

35s x 12 -----> drop set to standing dumbbell curls 20s x 12


Incline sit ups x 60


20 min cardio

TweetNot a great picture but wanted to show what I feel the GH has been doing for me. Cruising at 250 Test c a week along with 30 mg of Deca a week and now on 3 iu's of HGH a day. I've cruised before and didn't continue to grow and get increased vascularity like I am now. So I attribute that to the GH. Any thoughts from vets? I'm in month 3 of the HGH use.

image.jpg

TweetI dont have as much experience w hgh as peps, but it looks like you got a big ass vein in your arm there. Your a big dude already man.

Tweet

Originally Posted by animal87

I dont have as much experience w hgh as peps, but it looks like you got a big ass vein in your arm there. Your a big dude already man.

Yeh like I said it not a great picture and the only noticeable difference between that pic and my avatar is the big ass vein on my bicep but the bottom line is I've never been a vascular guy even when I was slimmer.... So Im attributing it to the GH. I am bigger now than that avatar pic even if you can't tell... maybe a bit bigger of a belly as well :p LOL

TweetIt looks like a pretty big difference to me. Looks like that vein is big as your finger. and a little belly in the winter never hurt anybody you will just be bigger next year.

TweetLooking like a brick wall brother wow keep it up