TheWhiteRhino
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So yesterday was arms. I both felt and looked BIG. My triceps pump was decent but I looked extraordinarily full. My biceps pump was immense and I looked full.
Triceps started with close-grip bench. After some warm-up I pushed three sets (225 x 10; 275 x 8) finishing at 315 for 4 reps. This felt good and I had my spotter force an extra rep on me (which I do not count). Next for a nourishing pump I hit push downs with the straight bar. I got after 3 sets at 80 pounds each going for 20, 20 and 15 reps. The tri's were tight after this and I was feeling pumped for weighted dips. I strapped 90 pounds on my dip belt and got 8 deep reps. I then strapped on 115lbs for 6 reps and finished striping a solid three plates around my waist for 4 reps. I went deeper than I ever have on these sets and I was rewarded with bulging tri's. My last nourishing pump set was skull crushers. I hit three sets of 80 pounds for 20, 20 and 15 reps. I was completely burned out after that last pump set.
I then moved on to bi's. It's important to note that after years of training I found that 10-12 sets is best for my body. This is the case only if I hit arms at least 48 hours before and/or after back. If I were to hit bi's any closer to back than this I would consider only 8 sets. I started with standing barbell curls. After three sets (80 x 10; 100 x 7) I ended up finishing at 120lbs for 4 reps. I then hit incline dumbbell curls for three sets at 15 pounds for 20 reps each. The key to this movement, like every bicep movement is holding peak contraction for 2 seconds. My second mass building exercise was preacher curl on the hammer strength machine. I hit three sets (90 x 10; 105 x 8) finishing at 115 for 5 reps. I completed bi's with 3 nourishing pump sets of hammer cable curls at 50 pounds a piece for 20 reps each.
So hitting these pump sets was truly exhausting. I feel like I could get away with only 10 sets on this routine as opposed to 12. Regardless, my pump and size were off the charts after this lift. I finished with a couple of sets of forearms before making a shake and heading home.
Today is legs with Sunday being an off day comprised of 30 minutes of interval cardio. Expect an update by then.
Stay Anabolic!
Triceps started with close-grip bench. After some warm-up I pushed three sets (225 x 10; 275 x 8) finishing at 315 for 4 reps. This felt good and I had my spotter force an extra rep on me (which I do not count). Next for a nourishing pump I hit push downs with the straight bar. I got after 3 sets at 80 pounds each going for 20, 20 and 15 reps. The tri's were tight after this and I was feeling pumped for weighted dips. I strapped 90 pounds on my dip belt and got 8 deep reps. I then strapped on 115lbs for 6 reps and finished striping a solid three plates around my waist for 4 reps. I went deeper than I ever have on these sets and I was rewarded with bulging tri's. My last nourishing pump set was skull crushers. I hit three sets of 80 pounds for 20, 20 and 15 reps. I was completely burned out after that last pump set.
I then moved on to bi's. It's important to note that after years of training I found that 10-12 sets is best for my body. This is the case only if I hit arms at least 48 hours before and/or after back. If I were to hit bi's any closer to back than this I would consider only 8 sets. I started with standing barbell curls. After three sets (80 x 10; 100 x 7) I ended up finishing at 120lbs for 4 reps. I then hit incline dumbbell curls for three sets at 15 pounds for 20 reps each. The key to this movement, like every bicep movement is holding peak contraction for 2 seconds. My second mass building exercise was preacher curl on the hammer strength machine. I hit three sets (90 x 10; 105 x 8) finishing at 115 for 5 reps. I completed bi's with 3 nourishing pump sets of hammer cable curls at 50 pounds a piece for 20 reps each.
So hitting these pump sets was truly exhausting. I feel like I could get away with only 10 sets on this routine as opposed to 12. Regardless, my pump and size were off the charts after this lift. I finished with a couple of sets of forearms before making a shake and heading home.
Today is legs with Sunday being an off day comprised of 30 minutes of interval cardio. Expect an update by then.
Stay Anabolic!
