In between rounds of Arrested Development, I went down to the gym.  Back & Arms!

Back & Arms (all Back sets are 30 sec rests, Arms about 90 sec rest b/w giant sets)

widegrip pulldowns:  warmup x 2, 195 x 12, 10, 8, 8

underhand pulldowns:  180 x 10, 9, 8, 8

t-bar rows:  115 x 9, 10, 10, 10

closegrip row machine:  180 x 12, 12, 12

closegrip cable rows:  180 x 12, 12, 12

machine hyperextensions:  300 x 12, 12, 12, 12

Arms Giant Sets:  Set I.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12

Set II.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 50 x 12

Set III.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 50 x 12, high straightbar curl 50 x 12, reverse tricep extensions 60 x 12, reverse curls 40 x 12

Set IV.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12

Set V.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 90 x 12, db curls 25s x 12

Set VI.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 110 x 12, db curls 25s x 12, tricep extension machine 80 x 12, bicep machine 60 x 12

 

notes:  Does that look insane or what??  Volume for days!  It’s like climbing Mount Olympus.  The overall goal was to go heavy as I could on the back work while maintaining low rest, and to go low weight but high rep on the arms, hitting them from every angle.

The pulldowns started out HEAVY.  I was a little surprised.  I grunted my way through the first 12 sets, and I figured I was having an off day since I couldn’t hit 12 reps like at alllllll, so I lowered the weight on the next few sets and found it almost TOO easy.  Well, the closegrip machine was too easy, the closegrip cable still felt kinda hard.  I was feeling burnt out so I did machine hyperextensions.  Those are kind of easy despite me doing the full stack of weight, but I like them because I can really feel the squeeze in the low back, so it help to visualise the mind-muscle connection.

For the arms, I borrowed this one from the Allmax website – Progressive Giant Sets.  Just keep building the stack of giant sets taller and taller, keeping them at 12 reps each set and not stopping until that giant set is done:  4 exercises then 6, then 8, then 10, 12, and finally Set 6 has 14 exercises, all back to back!!!  In total that is… 54 exercises and 648 reps!

I kept the weight low on the arms because, quite frankly, I was scared of how hard the pump was going to feel.  For all I knew my arms would get weak as hell or my tendinitis would flare up or SOMETHING.  So I generally kept the weight the same, although I did up a few loads from set to set if you pay close attention.

That arm routine is AMAZING.  The blood flow in the arms was totally invigorating!  Its like an orgasm in my arm muscles!  My tendinitis for the most part kept its mouth shut and I busted the whole thing out like a champ!  I can tweak the weights a little higher next time, but overall that was an EPIC pump.  The only downside is you pretty much have to OWN a part of the gym for like 40 minutes, there was a light crowd in the gym so I mostly stayed away from dumbbells, and tried to pick exercises that would let me set up tent at a single cable machine.  Pretty much all I needed was a cable machine, 3 attachments, one set of dumbbells, and at the end of Set 6 I had to run over to the machines, but those were my last 24 reps so I didn’t have to worry about losing my cable.

Someone else please try this arm routine and tell me how it feels!  Probably best to pick a time when the gym is deserted though, it sucks to either lose your spot in the middle of a giant set or to have to tell someone they can’t sub in because you are busy doing hundreds of reps, trolololololol!

 

After the smoke cleared, I was destroyed!  I was cold, hungry, my tshirt was soaked, I was TREMBLING.  I had zero energy left for cardio, I had exhausted myself.  I cleaned up and came home to collapse.

 

And what about you?  Any good workouts today?

Advertisements