Hams--dust the fluff in 05

[The Shadow]

What makes it an "Arnold Press", regardless of position, is the distinctive 180 degree rotation of the hands throughout the motion, which results in a fuller range and deeper stretch.

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....twisting the hands in at the top of a db bench press does not result in any more pec stimulation..as it is a midrange movement regardless of which direction the plams face.


you cant turn a midrande movement into a stretch or contracted movement.


the reason the Arnold Press work marginally for delts is that it does hit, to an extent, front side and some rear delt. This doesnt work on Chest as there is the pec major has no distinct head(except for upper and lower). Regardless of the "feel" twisting doesnt do anything in terms of real world stretching and contracting as looked at the book referenced.


^^^^ref - When Muscle Meets Magnet

Arnold Press = a deltoid specific movement.

 

[Hams]

It's been a good day here in Hamsland. Energy is returning, but much more healing will take place over the next few weeks and throughout the next year or so. The nose is almost 100%, but the digestive system is a bit off. It could be the iron supplement and/or being out of probiotic for a couple of days (will be remedied in the morning, oh yes). In any case, the workouts must go on. Tonight was shoulders, calves, and abs. It went something like this:
Warmed up with rear, side, and front db laterals--1 set each for 8 reps a set at 15lbs. Seated DB presses--6 sets for 10-12 reps with 30lbs. Seated rear delt raises 3 sets (20lbs drop to 15—around 12 reps). Donkey calf raises (140lbs for 15 reps) superset with crunches (to exhaustion). Standing calf raises (a 45 on the machine for 15+ reps)superset with leg lifts x3 (until legs couldn't be lifted). I had a good amount of energy during this workout, but am still not up to speed. Tomorrow I'm going to focus on the back and the biceps. And now it is time for sleep.

 

[Hams]

Whew...what a day--I must have moved 700 or so pounds of bulk food today. Not to mention the back and biceps workout after work. Here's how it went:
Back: warm up with wide grip pulldowns (80lbs)—wide grip pulldowns 3 sets of 10-12 reps at 100lbs. I considered doing another 3 sets of narrow grip pulldowns, but decided against it. I hit the lats with high volume last week and felt they needed a little more rest. Also, I wanted to focus on the erectors. So...hyperextenions—warmup with bodyweight for 18-20 reps then 3 more sets of 15 or so reps holding a 10lb plate. That was enough for back; wussy, I know, but I was also training my roommate through her first leg workout, which took time and energy (she did a great job!). In any event, I managed to get in few sets for the Biceps: standing cable curl—3 sets—warm up with 35lbs, move to 40 lbs on the next 2 sets, but drop to 30lbs at failure to squeeze out 4-5 more reps. Then, standing alternate db curls—2 sets followed by a set of concentration curls—(on all sets I used 15-20lb dbs for 10-12 reps and I believe I did a drop set somewhere in there). I finished off biceps with a round of flexing. Not a bad workout, but fairly easy and low on the intensity scale. I'm saving up for legs this weekend and, honestly, I can't wait. I need to hop back on the beast and get this fat mobilized off my ass. So far I have learned an important thing about my diet this week, which is that I do much better if I have 5 meals in me before a workout and then end the day with a solid 6th meal postworkout. Tomorrow is a rest day, and so I'll have to change my strategy somewhat. I think I'll space the meals out every two hours for a total of 7-8 meals, but they will be very, very small meals. That should kick the metabolism into high gear. I will avoid any spillover, yet will get enough nutrients to repair the damaged tissues. And rest. I will keep track and post the diet tomorrow night. I must not forget that it will be a rest day full of hardcore sitting, napping, and just chilling out. Rest is growth! Now, I've got to go get mine.

 

[skittles]

Hams you should post some pic's up........ I can't wait to see these legs!

 

[Hams]

Hams you should post some pic's up........ I can't wait to see these legs!

Yeah, I probably should. Ideally, I would be taking pics every week to document my progress, but I'd rather spend that time sleeping or resting on my ass. Right now my legs are coming out of their crappiness. It'll take another 7-8 weeks for them to really pop out. My upper body is rocking and getting lean. It's all about the D-I-E-T. Speaking of, I didn't get a chance to post the diet from the other day. Oh well--it was "on". I'm at 147, but still leaning out. I'll be heading out to the farm tomorrow morning to train legs in the afternoon. We're moving the girl's leg day to Saturday so coach can be fresh to train us. He'll be doing his leg workout on Sundays--such a beast! Here's a pic of this guy--he's going to look even better this year! http://revampscripts.com/cgi-chartcom/nheadlines.pl?board_number=3576&message=411803429&returnpage=6

I'll head back Sunday, get good rest, post the workout, get more good rest, eat a lot of clean food, rest, rest some more, and GROW! The last two weeks I've been sick and puny, but I'm feeling re-energized and ready to hone my focus for another 4-5 week push. I'm hoping to drop another 5-7 lbs during this next phase.

So, tonight was chest and triceps night. Here's how it went (to the best of my memory):

chest: incline db presses—15x30lbs, 12x35, 8x40, 10x40—last set was a doosey. Pullovers superset with db flys—6 sets total—working in the 10-15 rep range with 20-25lbs. Lots of chest flexing after the last two sets--and a hella pump. Triceps: skullcrushers—2 sets of 12 or so with 50lbs (would have done another set, but I don’t trust my workout partner to spot me—she’s still real green). Cable pressdowns—2 sets—15+ reps with 40lbs and then I did a lot of drop sets to failure—55lbs drop to 50 drop to 45 drop to 40 drop to 30. This was followed by intense triceps flexing for a great burst of blood flow. That, dear reader, was the end.

An now I'm off to finish my laundry, pack for the weekend, bathe, and SLEEP!

 

[Sassy69]

I need to hire someone to do my laundry for me and take a shower for me when i come home from the gym. I also feel that they shoudl give you an elevator pass at the gym on leg day. Stupid gym is bi-level and most of my leg work out is on the lower level.

Definitely! Post pix!

 

[Hams]

I need to hire someone to do my laundry for me and take a shower for me when i come home from the gym. I also feel that they shoudl give you an elevator pass at the gym on leg day. Stupid gym is bi-level and most of my leg work out is on the lower level.

Definitely! Post pix!

lol...

...and I thought navigating around mounds of cow shit was rough! Damn, a bi-level gym must be the absolute worst!

 

[Hams]

Goodness I'm tanked. My partner and I did a sweet leg workout Saturday. We started off with 4 sets of leg extensions, moved on over to the leg press for a good 6 sets, and then finished up with 3 sets of lunges until we dropped. It was bliss, as the legs were screaming for a solid workout. As far as intensity goes, it was about a 5-6. Afterward, we all went out for a splurge meal at an exquisite italian restaurant--I had about 7 meals in one! Es war so gut. As for now, the legs are so so very sore. Nevermind that yesterday I walked up and down a very long and steep hill carrying empty plastic barrels, tin, and other trash to the trash heap. After an hour of that, I felt I'd had a SOLID workout. Today is a day of much needed rest.

 

[Hams]

Back workout: 6 sets of pulldowns--3 reverse grip, 2 wide grip, 1 set medium grip--one of those sets was superset with a negative rep pullup--boom. 3 sets of seated cable rows--this really put the icing on the cake. Biceps: 2 sets of standing curls with ez bar--both sets superset with a grueling set of concentration curls. Finished up with a set of concentration curls. I feel tired. I've felt hungry all day. Sometimes this is miserable, but it works.

 

[Hams]

Legs this weekend: superset leg extensions with sl deads for 12 sets total. It took about 35 minutes to get throught that hell. I felt nauseous and "foggy". Then we hopped on The Beast for 3 excruciating sets. The last rep on each set gave me an ultimatum: either push the weight or die. My coach said it's the best workout I've had so far. I took a long 2hr nap afterwards. Today I am waxed. The metabolism is through the roof.