Arms
Very light and low volume Rehab
Arms looked very thick today with some vascularity in forearms. Not lean at all but dense with a pump. They are back at 19 1/4 cold and close to 20 pumped.
Not bad considering Ive been taking weeks off, eating way less, and barely trained arms at all for months. The elbows got bad and the bicep strains (tendons maybe) , so I backed off.
Biceps are still very tender. Triceps cramp up some but its not a big issue for size training. Kept the biceps training very light and very slow. Went for pump on both triceps and biceps.
I was 239 today and havent been eating heavy at all. Just a little more by eating when I feel like it, but bigger portions. More inbetween meal feedings. Alot of milk mostly.
I may be able to slowly grow into 250 + lbs with this balanced approach. When I feel like it, Ill hit the food hard during growth focused phases. Right now is like a break for me. I will be training more for size and focusing on re-strengthening my bicep tendons and chest tendons.
When its time Ill hit the heavier shit again. With the chest pressing, constant tension (not touching bottom stopper of machine and not locking out) I find way harder then blasting off the bottom. Main reason being I have a very strong fascia or spring type effect the lower I bring the weight down. This means I have very explosive speed off the bottom and that speed also brings inertia. Inertia can carry alot of weight and take tension off the muscle. Hitting the bottom of the machine also gives a split second of rest to the muscle. So its not really constant tension. Staying in that mid range seems to be tearing up my muscle alot more. I shouldnt need as much weight and it should be good rehab as well. Bottoming out puts the tendons in a more compromised position as well. Im sure Ill go back to that shit later but its time to change shit up and grow for now. Slow growth though. Not gonna bust my ass with food right now. I want to experiment and see how I can balance the routine. The eating becomes way too consuming. Will do it in phases when I feel like it.
I cut the Mr. Hyde down to 3/4 a scoop instead of 1 scoop. 250 mg caffiene is really the sweet spot for me these days. Used to take two speedstacks when they had ephedrine , so that was 500 mg caffiene plus the ephedrine in both of those, before it was banned. One time I took 3 and was up for 36 hours. Now if I take 400 mg it usually makes me lightheaded and interferes too much with training. Dont need it. 300 mg is managable.
239 lbs after meal and milk
(using 30 oz glasses now, upgraded from 21 oz. Will also switch to fairlife milk since it claims 50 percent more protein than the lactaid. )
elbow sleeves used for tricep work now, but taken off for biceps.
Curved Bar Pressdowns (range of motion is forearms coming up to 90 degree angle with biceps and back down. Same for all pressdowns today)
(160 lb stack max here. Feels like the 210 lb stack at the other gym. Cannot pin plates to this stack, which is good for now, dont need to extra elbow damage.)
No rest til line
60x100
120x40
160x5
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No rest til line
160x20
120x10
100x10
80x10
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Some tricep locking up and cramping lately. Very mild but they pump and fatigue alot faster. Part of that is probably due to not training arms in a long time consistantly.
No rest til line
160x20
120x10
100x10
80x10
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no rest til line
160x15
120x10
100x10
80x10
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v bar pressdowns
no rest til line
80x30
120x6
140x3
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160x8
120x8
100x10
80x10
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Straight bar pressdowns
no rest til line
100x20
140x5
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no rest til line
160x10
120x10
100x10
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Alternating Dumbbell Curls
Curls are done very slow with some holds
Rehabbing biceps with light weight. Just pump shit
Alternating Dumbbell Curls with Reverse Curl Negative (twist at top to contract bicep then twist palms facing toward mirror and descend slowly)
No rest til line
50x8
35x5
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Slow ascent and descent on all of these
No rest til line
50x8
35x8
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same
50x6
40x5
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Same
90x8 Standing cambered bar curl
45x5 alt db curl
35x6 alt db curl
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Elbows flaring up and bicep tendons pretty burnt up
KILL THAT SHIT
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