Kbayne doing it P/RR/S Style
- 03-19-2013, 02:43 PM
- 03-20-2013, 08:59 PM
EZ Bar Curl super set DB Hammer Curl:
1 set warm up: 65/40
2 sets: 90 (10) / 55 (10), 105 (9) / 60 (10)
Before starting these I just warmed up the shoulder region a little bit. Then went into warming up with some light DB Curls. EZ Bar Curl is one of my favorite bicep exercies mainly because I can go pretty heavy but still get in a good amount of reps. Super set with DB Hammer Curl really burned the bicep. I literally had to drop the DB's after completing the reps. This really was a good super set session to the workout.
Incline DB Curl super set DB Single Arm Preacher Curl:
2 sets: 40 (10) / 40 (10)
Incline DB Curl really stretches out the long bicep head as long as you extend the arm all the way. I see some people not extending all the way which is fine, but you are not getting the full stretch and motion for the exercise. Going from these to preacher curl DB was pretty intense. I tried to focus more on the negative portion of the movement and bringing the weight back up and getting a good squeeze at the top. I had to assist myself for the final 1.5 reps on each set. Really good exercise though.
Cable 21's Drop Set:
65 (21's), drop set 55 (21's), drop set 45 (21's), drop set 35 (21's)
This is the first time I have ever done a super set on 21's. My workout partner looked at me like I was crazy haha. Which I would think at that point and time I was crazy. My biceps were burning so bad, that I had to drop the bar a few times to get a quick 5 second rest. Literally the last drop set of 35's felt like it was about 80 pounds. I was really satisfied with completing these and using this as a finisher.
Triangle Pushdown super set Rope Extention across Chest:
1 set warm up: 60 / 20
2 sets: 95 (10) / 35 (10)
I know most people like to do CG flat bench, but with my shoulder how it is, I do these instead. Sometimes I will keep my elbows tucked in, then other times I will have them sticking out. Personally though I keep them tucked in most of the time. The rope extension really hits the bottom of the tricep head and I don't see anyone else performing these ever. I see many people using the D-Handle and doing single arm reverse extensions which sometimes I do, but I enjoy doing this more.
Skull Crushers super set DB Kick Back:
2 sets: 90 (10) / 30 (10)
Elbows and triceps were plenty warm. So I went right into skull crushers using the Neutral bar. I usually use a EZ Bar but was feeling the Neutral bar for something different. Keeping my elbows in one position is something I like to focus on. I do not like moving my arms and putting them in the motion because then the tricep isn't getting hit like it should be. The DB kick backs were pretty tough to complete. I like to also keep the elbow in one position and while the DB is being kicked back, I like to twist the DB at the top of the motion to contract the tricep more. Really gets a good burn.
Reverse Pushdown Drop Set:
85 (10), drop set 70 (8), drop set 55 (8), drop set 40 (7)
This drop set was pretty tough to complete. My triceps were already abused from the previous super sets haha. Again, keeping the elbows tucked in and not letting my body do all the work. If done correctly, this movement really hits the triceps and gives it a good burn/finish to the workout.
- 03-20-2013, 09:22 PM
Sick arm day, definitely going to be trying that oneFocused Nutrition
03-20-2013, 09:34 PM
03-21-2013, 06:49 PM
On shock week do you perform full extension or quick half reps ? I read your suppose to perform like a piston ? In my mind that suggest quick reps Is this correct ?
03-21-2013, 08:22 PM
03-21-2013, 08:24 PM
03-21-2013, 08:27 PM
03-21-2013, 08:37 PM
The pumps are nuts, I just wish I had a spotter sometime to help with the last couple
03-21-2013, 08:40 PM
03-21-2013, 08:44 PM
None of my friends really workout and I have a home gym, so the spotter is rare
03-21-2013, 08:50 PM
03-21-2013, 08:54 PM
03-21-2013, 09:09 PM
Hey kbayne, have you ever heard of blackmarket and their supplements?
03-21-2013, 09:12 PM
No I never have. I just looked at their website though.
03-21-2013, 09:18 PM
If you ever go on stack3d.com, it's an informational website about the new and upcoming stuff for supplements and they had a special where if you entered there coupon code u got the supp for free and just had to pay $5 for shipping, so I got one and havent tried it. Just was wondering if anyone has
03-21-2013, 09:20 PM
What is the supplement?
03-21-2013, 09:22 PM
They have 3 different pre w/o's one for chicks and one they call adrenolyn bulk and one they call adrenolyn cuts, I got adrenolyn cuts
03-21-2013, 09:23 PM
They aw normally $60 for a 30 serv tub. No way I would ever pay that for a pre but for free with $5 shipping, I was in
03-21-2013, 09:36 PM
03-21-2013, 09:38 PM
03-21-2013, 09:56 PM
03-21-2013, 09:57 PM
03-21-2013, 09:58 PM
03-21-2013, 10:00 PM
03-21-2013, 10:10 PM
For my pre workout I'm using the new craze, cause I had to try it with all the controversy on the old and the new. I still have 2 bottles of the OG craze and there are totally not the same. So then I got a half a bottle of oxyelite for free so I'm stacking them together to use them up
03-22-2013, 12:10 PM
03-22-2013, 12:38 PM
03-22-2013, 02:31 PM
03-22-2013, 02:47 PM
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