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Hello everybody! I got a few small PR's in the last few days, so I figured Id post them. During my last back routine aside from the 405x10 PR and 455x3, I also did T-bar rows off the floor with barbell, with 6 45lb plates for 15 reps. This movement is still new for me, so Im sure Ill improve quickly as I adjust. Also in the last 2 days I hit 225x19.5 reps on the incline bench, which is not quite a PR as originally thought, but still something ,this soon from the injury. It was a shitty workout but that set was good. Then today I got a 10 rep PR I believe on the preacher curl dropset that I do. Its done with no rest between sets, so its 85 straight reps, as I drop a 10lb plate off of each side of the bar. Basically I start with 5 10's on each side of the EZ curl bar on the preacher bench. (Id start with more, but thats the max) Then I take each set to failure, after reaching failure I drop a 10 off each side. For a total of 5 sets to failure with no rest between. Id definately reccomend this dropset to stimulate some growth as well as muscle endurance, which will help with those extra reps. I repeated the dropset twice in this bicep routine, and did a total of 22 sets of biceps today, most all of the sets to failure. On the second dropset I hit around 75 reps. This is why I always say that low volume and high intensity wont even scratch one of my muscle fibers. I believe Ive built up too much of a tolerance, and I need to constantly push myself to the limits if I hope to grow anymore, or even maintain. ThanX for the encouragement everyone!! Heres the bicep routine as it appears in my journal:
Biceps:
Alternating Dumbell Curls:
40'sx15
55x10
55x8
Preacher Curl Dropsets:
Dropset 1:
120x17
100x16
80x16
60x16
40x20
(85 rep total,No rest, its getting way too easy, but still get a nice burn, I couldve gotten more reps with the 40lbs, but it gets ridiculous,Id like to stack 7-8 10's per side to start but thats all it holds.)
Dropset 2: (Unsure of the exact numbers, may have gotten them mixed with the wrong weight, still 75 reps or more, no rest)
120x17
100x9
80x14
60x15
40x20
(Still very light)
Double Bicep Style Cable Curls:
60 (per side)x15
70x15
80x15
Machine Preacher Curls (pin loaded):
120x15
Alternating Dumbell Hammer Curls:
45x12
45x10
35x12
30x12
Standing Straight Bar Curl:
75x16
Still looking flat though, and not getting much of a visible pump, though Im sure my arms would measure 18.5 fully pumped still. Strange. ThanX again!!
Biceps:
Alternating Dumbell Curls:
40'sx15
55x10
55x8
Preacher Curl Dropsets:
Dropset 1:
120x17
100x16
80x16
60x16
40x20
(85 rep total,No rest, its getting way too easy, but still get a nice burn, I couldve gotten more reps with the 40lbs, but it gets ridiculous,Id like to stack 7-8 10's per side to start but thats all it holds.)
Dropset 2: (Unsure of the exact numbers, may have gotten them mixed with the wrong weight, still 75 reps or more, no rest)
120x17
100x9
80x14
60x15
40x20
(Still very light)
Double Bicep Style Cable Curls:
60 (per side)x15
70x15
80x15
Machine Preacher Curls (pin loaded):
120x15
Alternating Dumbell Hammer Curls:
45x12
45x10
35x12
30x12
Standing Straight Bar Curl:
75x16
Still looking flat though, and not getting much of a visible pump, though Im sure my arms would measure 18.5 fully pumped still. Strange. ThanX again!!
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