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NoFatChicks91
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Monday! I was actually in a positive mood today for once in a long ass time. Arms weren't sore at all anymore, time to ANNIHILATE them. Last week i lifted very heavy. 3-5 reps on some sets, 4- 6 sets on others. Today I began with 1 Heavy exercise for both biceps and triceps. 1-5 reps, and after muscle failure the weight was slowly lowered, controlled, for 5 - 6 seconds or as long as my muscles could take it. ALL other sets 10 - 12 reps. That will change next week.
^ = Drop set, lower weight just enough and immediately continue after set 2
# = Negative rep, only on last rep cuz I have no spotter.
# Barbell Curl (Heavy) 6 Sets : 12 x 45 lbs / 105 x 1 lbs / 3 x 95 / 3 x 90 / 3 x 90 / 3 x 85 lbs
# Close Grip Bench Press (Heavy) 6 Sets : 5 x 135 lbs / 5 x 155 / 1 x 185 / 4 x 165 / 3.5 x 165 / 3 x 160 lbs
Arms are blown up from the negative-ish reps. I try to slowly lower the bar for 5-6 seconds on each rep and on the last rep I know I'll fail on for longer.
Cross body hammer Curl 4 Sets: 12 x 25 lb / 10 x 30 lb / 10 x 25 lb / 10 x 22.5 lb
Close Grip Bench 4 Sets : 10 x 135 lbs / 10 x 125 / 10 x 120 / 12 x 105
^Barbell Curl 3 Sets : 10 x 65 / 10 x 60 / 10 x 50 (Drop set, had to take 10 second rest at around 7 to get to 10. Got muscle failure)
^ Cable Tricep Extentions 3 Sets : 10 x 62.5 / 10 x 60 / 12 x 45 lbs (Drop set)
On these next two exercises, I both contracted very slowly, about 3-5 seconds with perceft form, Flex at contraction for a pause, then slowly lower weight back down for 5 plus seconds. Take TWO 15 second rest pauses when I reached muscle failure because of the controlled raising/lowering of the weight. It takes the burn to a whole new level.
Incline Dumbell Curl 3 Sets : 10 x 22.5 / 10 x 20 (1 Rest pause) / 12 x 17.5 (2 rest pauses)
Incline "L" Single arm tricep Extention 3 Sets: 12 x 15 / 10 x 15 (Rest pause ) / 10 x 12.5 (Rest pause)
^ Overhead Cable curls 4 Sets : 12 x 17 lbs / 10 x 20 lbs / 17 x 10 lbs / 12 x 13 (Drop Set BURN)
^ Dips ( at 190 lbs, I can only do like 15 dips max, if Im fresh.) : 10 / 9 / 5 / 14 (Drop set, minus 100 lbs body weight assisted. I had completely reached muscle failure at 5 dips on set 3)
^ Barbell Preacher Curl 3 Sets: 10 x 55 lbs / 10 x 45 lbs / 12 x 25 (Drop set, with 2 rest pauses needed to get to 12 reps, haha. Arms are shredded by this point)
^ Cable Tricep Extention w/ Rope 3 Sets : 10 x 37.5 lbs / 10 x 32.5 lbs / 17.5 lbs (Drop set)
This workout completely destroyed my arms. Every lift burns excrutiatingly. So I figured I'd finish off with a superset
SUPERSET (Biceps, immediately to triceps, no break, then take a minute rest or less and repeat.)
Lying Cable Curls 3 Sets: 12 x 37.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
Reverse Grip tricep Extention 3 Sets: 12 x 42.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
It's been almost 2 hours 30 minutes since I last consumed protein and nutrients. I CANNOT go past 3 hours. My goal is to take protein in every 2-3 hours at at least 50 grams. So I gotta finish up fast. Cant miss a meal.
Worked abs for about 10 mins with emphasis on obliques today.
Stair Stepper for 15 mins. Burnt almost 300 cals.
Normally I work forearms, just 2 exercises, on my main arm day. But I didnt have time.
I know there's rediculous volume in my workouts, but honestly I've gotten better results, stronger, bigger, lifting like this than your typical 9 set bi's 9 set tri's exercise. I really don't believe in overtraining in a single day. There is only under-recovery. I WILL, however, continue to overtrain, or "overreach" my arms one more week after this week. I'm on week 5 of this program. On week 7 arms will be worked on Friday, moderate reps, 9 sets for bis and tris. After I back off, my arms are gonna explode. At least, that's what happend when I did this program a couple months ago!
Tomorrow I will be doing legs, and I'd like to get 20 - 30 mins of solid cardio in afterwards if I can. I feel like I may be gaining a very minute amount of fat because Ive been eating so much lately. More cardio wont hurt.
ps. Right now I can almost feel the tears in my arms. Muscles are still twitching and contracting involuntarily 50 mins after the workout and huge recovery meal. Means I worked hard in my opinion.
^ = Drop set, lower weight just enough and immediately continue after set 2
# = Negative rep, only on last rep cuz I have no spotter.
# Barbell Curl (Heavy) 6 Sets : 12 x 45 lbs / 105 x 1 lbs / 3 x 95 / 3 x 90 / 3 x 90 / 3 x 85 lbs
# Close Grip Bench Press (Heavy) 6 Sets : 5 x 135 lbs / 5 x 155 / 1 x 185 / 4 x 165 / 3.5 x 165 / 3 x 160 lbs
Arms are blown up from the negative-ish reps. I try to slowly lower the bar for 5-6 seconds on each rep and on the last rep I know I'll fail on for longer.
Cross body hammer Curl 4 Sets: 12 x 25 lb / 10 x 30 lb / 10 x 25 lb / 10 x 22.5 lb
Close Grip Bench 4 Sets : 10 x 135 lbs / 10 x 125 / 10 x 120 / 12 x 105
^Barbell Curl 3 Sets : 10 x 65 / 10 x 60 / 10 x 50 (Drop set, had to take 10 second rest at around 7 to get to 10. Got muscle failure)
^ Cable Tricep Extentions 3 Sets : 10 x 62.5 / 10 x 60 / 12 x 45 lbs (Drop set)
On these next two exercises, I both contracted very slowly, about 3-5 seconds with perceft form, Flex at contraction for a pause, then slowly lower weight back down for 5 plus seconds. Take TWO 15 second rest pauses when I reached muscle failure because of the controlled raising/lowering of the weight. It takes the burn to a whole new level.
Incline Dumbell Curl 3 Sets : 10 x 22.5 / 10 x 20 (1 Rest pause) / 12 x 17.5 (2 rest pauses)
Incline "L" Single arm tricep Extention 3 Sets: 12 x 15 / 10 x 15 (Rest pause ) / 10 x 12.5 (Rest pause)
^ Overhead Cable curls 4 Sets : 12 x 17 lbs / 10 x 20 lbs / 17 x 10 lbs / 12 x 13 (Drop Set BURN)
^ Dips ( at 190 lbs, I can only do like 15 dips max, if Im fresh.) : 10 / 9 / 5 / 14 (Drop set, minus 100 lbs body weight assisted. I had completely reached muscle failure at 5 dips on set 3)
^ Barbell Preacher Curl 3 Sets: 10 x 55 lbs / 10 x 45 lbs / 12 x 25 (Drop set, with 2 rest pauses needed to get to 12 reps, haha. Arms are shredded by this point)
^ Cable Tricep Extention w/ Rope 3 Sets : 10 x 37.5 lbs / 10 x 32.5 lbs / 17.5 lbs (Drop set)
This workout completely destroyed my arms. Every lift burns excrutiatingly. So I figured I'd finish off with a superset
SUPERSET (Biceps, immediately to triceps, no break, then take a minute rest or less and repeat.)
Lying Cable Curls 3 Sets: 12 x 37.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
Reverse Grip tricep Extention 3 Sets: 12 x 42.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
It's been almost 2 hours 30 minutes since I last consumed protein and nutrients. I CANNOT go past 3 hours. My goal is to take protein in every 2-3 hours at at least 50 grams. So I gotta finish up fast. Cant miss a meal.
Worked abs for about 10 mins with emphasis on obliques today.
Stair Stepper for 15 mins. Burnt almost 300 cals.
Normally I work forearms, just 2 exercises, on my main arm day. But I didnt have time.
I know there's rediculous volume in my workouts, but honestly I've gotten better results, stronger, bigger, lifting like this than your typical 9 set bi's 9 set tri's exercise. I really don't believe in overtraining in a single day. There is only under-recovery. I WILL, however, continue to overtrain, or "overreach" my arms one more week after this week. I'm on week 5 of this program. On week 7 arms will be worked on Friday, moderate reps, 9 sets for bis and tris. After I back off, my arms are gonna explode. At least, that's what happend when I did this program a couple months ago!
Tomorrow I will be doing legs, and I'd like to get 20 - 30 mins of solid cardio in afterwards if I can. I feel like I may be gaining a very minute amount of fat because Ive been eating so much lately. More cardio wont hurt.
ps. Right now I can almost feel the tears in my arms. Muscles are still twitching and contracting involuntarily 50 mins after the workout and huge recovery meal. Means I worked hard in my opinion.
