Arms and Rear Delts (second rear delts session)
Light, low volume
Around 2 hours or less to train today but it was good enough for arms. Im looking to get enough stimulation for growth and thats about it right now. More bodybuilding style in my training now overall, especially with arms. Really just having fun with the shit and doing what I feel like. I do force feed now to some extent again and drag my ass into the gym, with shit energy levels, but thats minor and managable for me, compared to what Ive always done for the last 21 years.
Elbow sleeves rolled down is working pretty well. Previously the sleeves were too tight to train biceps in.
Better than expected. My first week back from the 2 week break (last week), my arms were fuckin thrashed. Shit is always backwards for me and after a break my arms have more pain. Tendons, muscle tenderness, etc. Certrain major strains will improve but other things get worse with breaks sometimes. The first week my biceps were super torn up and very hard to curl the 35s without alot of pain. Though I did go up to 60s or so anyway, shit didnt feel right.
Much better this week. Part of it was the initial adjustment week after a break. Always have alot of extra soreness everywhere after a 2 week break or more. Still no anti inflammatories. Just the usual tramadol which is daily. 50 to 150 mgs daily, very low dose. More for mental balance. Dont feel much if anything in regards to pain reduction.
I will try to focus more on growth again as ive been making steady size gains, and with that alot of strength as well. Just a side effect of pushing progressive resistance on certain movements, high overall intensity and volume, and adding new muscle.
I actually felt the 30 lb and 40 lb incline dumbbell curls the most for biceps today. These reps were very slow with holds and long holds at the top (not all the way up, didnt involve shoulders, kept constant tension and full bottom stretch). I rest paused to 50 reps with the 30s and the 40s for only 15, but this was after everything else. My biceps have alot of tenderness and fatigue much quicker than in the past but pumping the shit out of them seems like it may be effective. Arms are basically the only area that have not added any size since 2012. As they hit 19 1/2 when I was carrying much more fat and have hovered between 19 to 19 1/2 since. Though since im leaner its possible its more muscle. Still havent broke 19 1/2 cold though.
Stocked up on chocolate milk, fairlife brand. 50 percent more protein as mentioned, according to label. Easier to get down. Right now Im just looking at adding raw size. So there are no "cheat meals" for me ever. At some point Ill lean out and add muscle from a cleaner slate.
Pump was very good today. I had major elbow pain after my back session a few days ago. Its diminished in the last few days greatly. Today it was there and sharp at points but was completely managable.
236 lbs after buffet meal
Alternating Dumbbell Curls (all bicep work is done slow for the most part today, holds mixed in as well)
35x15 warm
Incline Dumbbell Curls (slow with holds in the constant tension range, shoulders not engaged, full bottom stretch)
35x15
35x10 (very little rest between sets)
Dumbbell Spider Curls (chest supported by incline bench, arms hanging down and curling)
35x10 (almost no rest between )
No rest til line
Alternating Dumbbell Curls with reverse curl negative
60x4
45x5
35x5 Dumbbell Incline Curls, same form
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No rest til line
Straight Bar Pressdowns (this gym does not have curved bar. This bar rotates alot and can be difficult to keep from slipping out of hands, which interferes with contraction overall)
KILOGRAMS unless noted otherwise for pressdowns
35x60
72x20
95x10 (210 lb stack)
55x5 alternating dumbbell curls with reverse curl negative
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Drag Curls (never do these. Cambered bar. Dragging the bar up torso basically with elbows forced back in a fixed position)
60x20 (Basically done without rest from previous no rest set)
No rest til line
Straight Bar Pressdowns (forearms 90 degrees with upper arm as usual, then back down)
255 lbs x 20 (plate added)
60x3-4 alternating db curl
35x10 same
60x10 Drag curl again
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Drag Curl
105x10
No rest til line
Straight Bar Pressdowns
280x10 (45 and 25 lb plates pinned to stack, can do it without friction on the stacks at this location, for now. Bar slipped out of hands somewhat, not fully, but had to start back at top. This bar rotates alot and fucks with wrists and easily gets out of the groove, but its all I had today.)
55x5 alternating dumbell curl with reverse curl negative
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No rest til line
Straight bar pressdowns
255 lbs x10
95 kilos x 10
72x10
57x10
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Not pushing failure on anything really, just very low rest pump focused training
One Arm Pressdowns
No rest except to alternate arms, til line
25 kilos x20 (matched both sides)
25x20 (same)
25x20 (same)
25x20 (same)
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No rest til line
30 kilos x15 (matched both sides)
30x15 (same)
30x15 (same. Lost count. May have been 2 rotations with the 30 kilo, light shit anyway)
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V Bar Pressdowns
KILOGRAMS
no rest til line
65x20
95x5
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No rest til line
95x10
72x10
65x10
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Incline Dumbbell Curls (slow reps with brief and long holds at the top of constant tension range , no shoulder involvement)
30x50 (very brief rest pauses used)
No rest til line (except a few brief rest pauses with the 40s)
40x15 (incline dumbbell curls, brief rest pauses, same style)
35x5 alternating db curls standing as usual
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Reverse Machine Flies
Brief and long holds on each rep
135x20 warm
220x10
235x10
235x10
235x10
Testing my joints with reverse flies for now. Just want to give the shoulder joint some stability since Im front delt dominant.
KILL THAT SHIT
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