Tag Archive: decline skulls


Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

Week 2 Arm Assistance

Bring on the slow pump!

Pure pump day! My arms respond well to this stuff, so I knew I would be in for some swell.

I also wanted to burn some calories, so I got in some aggressive cardio beforehand – 2 Spin classes back to back, 2 hours of intervals with varying resistance. Plus the scenery Since the cardio was so long, I saved most of the preworkout routine for right after cardio, let it percolate for 30 min, then hit Arms.

Arm Pump

pre-workout cardio 2 hours Spin

Superset Rope Pushdowns and Standing Slow Neg DB Curls (45 sec rest b/w supersets, no twisting of the arms, 3 second negative on every curl)

110 x 13 (spreading hands apart at bottom) / 25s x 15
100 x 15 (spread hands) / 25s x 15
100 x 15 (hands stay together) / 25s x 15
110 x 15 (hands together) / 25s x 15

notes: I spread my hands apart to both sides of my body at the bottom of my pushdows at the start, but then as the sets wear on and I get tired, I keep my hands together and pump the rep out, making sure to maintain full ROM – biceps touch forearms at the top, straighten out arms and flex triceps at the bottom.

110 was too heavy on the first set of pushdowns, so I dropped the weight, but brought it back up by the 4th set.

By the 3rd set, the slow neg curls were wearing me out! Took a rest-pause during the 3rd set, and had to set the DBs down for a second on the 4th set. But I made sure I got every rep done.

the pump was rocking on these! I would split up my 45 seconds between each superset like this: 30 secs twisting and flexing my arms, then when the pump would get too intense, spend 10 or so seconds shaking them loose again, haha. My new arm vein friends came out to play again.

Superset Cambered Bar Curls and Slow Neg Bench dips (45 sec rest, feet elevated on dips)

80 x 8 / 8 dips
80 x 8 / 8
80 x 8 / 8
80 x 8 / 8

notes: Went a little better than last week. Feet-elevated dips feel chitty on my shoulder, but slow negs kept me from snapping my chit up.

Pump pain faded a bit, but I think it brought some size in.

Superset Decline Skullcrushers & DB Hammer Curls (slight decline, 45 second rest)

65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15

notes: Went up in weight this week. Devoted decline bench was busy, so I put 2 nickel plates under a flat bench and used that. Feels harder with a shallower decline! Had to take a few RPs during the last 2 sets of hammer curls. The pump was out of control! Had to bend over to brush the hair out of my face! Arms would not bend, HAHA!

Ya, the pump was on. Both tightness and size. Where are the lady-friends during these arm workouts?? they need to partake of this gun show, for real.

Cut Day 105: Arms

Hello! It has been a while!  I haven’t stopped cutting, I did a weighin, took pics, then took a deload week.

 

Down to 263!  I weigh what I did in high school, which is crazy 🙂  During my deload, I retested my one rep maxes in the big lifts, and I have lost strength in bench press and squats, but somehow GAINED strength and hit a new 1RM in deadlifts and presses.  Weird!  But I need to build my strength up in general, my poverty bench and squats are marked for death.

 

For the next little while, I will be going back to 5/3/1, with some pump-oriented assistance work.  So let’s start it off with Arm Day!

 

Superset Rope Pushdowns & Standing DB Curl (no supination, 3 sec negatives on the curls, 45 sec rest b/w Ssets)

94 x 15 / 25s x 15
110 x 15 / 25s x 15
110 x 15 / 25s x 13
110 x 15 / 25s x 11

notes: 3 second negatives started to wear me down! I stopped a set when I stopped doing the curls cleanly, the TUT was making me feel like a hyooge poosy. I haven’t done these since the early Fall, have to get used to them again. Worked like a charm though, felt a huge pump by the 3rd set!

Superset Cambered Bar Curls & Bench Dips (3 sec negs on the dips, 45 sec rest)

80 x 8 / 8 dips
80 x 8 / 8
80 x 7 / 8
80 x 8 / 8

notes: If the curls weren’t clean I didn’t count them, and the 3rd set just couldn’t make it work right. the dips were too easy, even with the slow negs, but a dip station is too hard on my bum shoulder, so I will try elevating my feet or something. Lost the pump a bit because the reps dropped down from 15 to 8, but I wanted to get some heavy work in.

Superset Decline Skullcrushers & DB Hammer Curls (skulls to nose, 45 sec rest)

60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15

notes: maybe conservative with the weight but it was the end of the workout and I wanted to see how the overall routine felt. Ready to go up on these.

post-workout cardio 20 min LISS elliptical, enjoying the view

And that was that! Really quick and simple, which is fine by me. I am used to more grueling arm workouts, but massive supplemental Arm days I have found can detract from the real 5/3/1 work, so no worries.