gphagan1
Legend
Oh yeah man it is.
GP’s Old Man With A Plan Log
- Thread starter gphagan1
- Start date
gphagan1
Legend
8/11/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
220x 8
Incline Bench Machine
200 x 10, 10, 10
Incline CG Bench
135 x 8
155 x 8, 8
160 x 8, 8
Tricep Ext Machine
3 x 10
Side Lat.
25s x 15, 12, 12, 12
Since I ran out of BASIS, I had ordered Anabolic XT in its place. I’m sure it’s not going to disappoint. I will be ordering BASIS again when it comes in, because I really do like it. So let’s see how Anabolic XT treats me. I know Dustin likes it, so if it’s as good as I think it is I will probably just keep getting it.
I did feel really good and strong today, and kind of felt like I should have went heavier, but I’m going to trust the process and be pleased that I left the gym with more still in the tank.
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
220x 8
Incline Bench Machine
200 x 10, 10, 10
Incline CG Bench
135 x 8
155 x 8, 8
160 x 8, 8
Tricep Ext Machine
3 x 10
Side Lat.
25s x 15, 12, 12, 12
Since I ran out of BASIS, I had ordered Anabolic XT in its place. I’m sure it’s not going to disappoint. I will be ordering BASIS again when it comes in, because I really do like it. So let’s see how Anabolic XT treats me. I know Dustin likes it, so if it’s as good as I think it is I will probably just keep getting it.
I did feel really good and strong today, and kind of felt like I should have went heavier, but I’m going to trust the process and be pleased that I left the gym with more still in the tank.
Dustin07
Legend
Anabolic XT is such a weird sleeper. I think Hyde said he noticed improved lifting sessions despite not "feeling" anything out of the normal with A XT. I would 100% agree with this. After those past 2-3 weeks+ of zero supplementation, bringing A XT back in with Alpha One I definitely notice lifting is far better already, energy and desire to lift are up, and libido went back to "normal" (which in my case is probably just code word for obnoxious).
gphagan1
Legend
8/12/2025
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10
160 x 8
Incline Supported DB Rows
80s x 8
85s x 8, 8
90s x 8, 6
Standing Barbell Curl
105 x 8, 8
110x 8
115 x 8
DB Concentration Curls
45 x 10, 10, 10, 8
Got to the gym early today and installed a new sound system for the owner, then tested it out with some old school rock…..Black Sabbath, Guns N’ Roses, Metallica, and Megadeth.
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10, 10
160 x 8
Incline Supported DB Rows
80s x 8
85s x 8, 8
90s x 8, 6
Standing Barbell Curl
105 x 8, 8
110x 8
115 x 8
DB Concentration Curls
45 x 10, 10, 10, 8
Got to the gym early today and installed a new sound system for the owner, then tested it out with some old school rock…..Black Sabbath, Guns N’ Roses, Metallica, and Megadeth.
gphagan1
Legend
8/13/2025
Wednesday
Stretches
Warmups
Hack Squat
215 x 8
285 x 8
295 x 8, 8, 8
Goblet Squats
65 x 10
75 x 10, 10, 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
120 x 15, 15, 15
Man this was a tough one today. I’ve got a crazy Summer cold or upper respiratory infection, and was blowing my nose between every set. Just felt drained today, but at least I got through it. As much as I don’t like antibiotics I may have to call tel-a-doc and get a script tomorrow. I did pick up some Elderberry so I will start loading up on that tonight and in the morning. Hopefully it clears up quickly.
Wednesday
Stretches
Warmups
Hack Squat
215 x 8
285 x 8
295 x 8, 8, 8
Goblet Squats
65 x 10
75 x 10, 10, 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
120 x 15, 15, 15
Man this was a tough one today. I’ve got a crazy Summer cold or upper respiratory infection, and was blowing my nose between every set. Just felt drained today, but at least I got through it. As much as I don’t like antibiotics I may have to call tel-a-doc and get a script tomorrow. I did pick up some Elderberry so I will start loading up on that tonight and in the morning. Hopefully it clears up quickly.
gphagan1
Legend
Yeah my middle son and I have the same birthday, August 18, and we were going over Saturday to have a cookout and play some horseshoes and volleyball with the grandkids, but I just can’t chance getting around the new baby, so we’re going to postpone until next weekend.
gphagan1
Legend
8/14/2025
Thursday
Stretches
Warmups
McLeod Flys
2sets x 10
Shoulder Press Machine
90 x 8
100 x 8
110 x 8
120 x 8, 8
Med Mag Grip Low Row
130 x 8
145 x 8, 8, 8
Decline Chest Press Machine
135 x 8
205 x 8, 8, 8
Skull Crushers….…
70 x 10
80 x 10
90 x 10
100 x 10
Superset
EZ Bar Curls
80 x 10
90 x 10
100 x 10
110 x 10
Still fighting this stupid upper respiratory infection, but was able to get through the workout. I’ve got to admit though, supersetting skull crushers and those curls at the end of the workout absolutely drained me. Time for some rest.
Thursday
Stretches
Warmups
McLeod Flys
2sets x 10
Shoulder Press Machine
90 x 8
100 x 8
110 x 8
120 x 8, 8
Med Mag Grip Low Row
130 x 8
145 x 8, 8, 8
Decline Chest Press Machine
135 x 8
205 x 8, 8, 8
Skull Crushers….…
70 x 10
80 x 10
90 x 10
100 x 10
Superset
EZ Bar Curls
80 x 10
90 x 10
100 x 10
110 x 10
Still fighting this stupid upper respiratory infection, but was able to get through the workout. I’ve got to admit though, supersetting skull crushers and those curls at the end of the workout absolutely drained me. Time for some rest.
gphagan1
Legend
Man that is so true….. I definitely left with a good pump.that is a great superset, I love those complimentary ROM's. great pump, the session goes by super fast, and it feels like your lifting counts as cardio
gphagan1
Legend
Yeah the wife and grandson have it now. It’s funny, he’s 17 , young and healthy, she’s 58 and definitely sicker than he is, but when I got home from work he said Maw Maw wouldn’t stop today. Cleaning up inside and working in the garden. He said he tried to get her to slow down because he was worried about her…. I had to pick at him and said you sure you wasn’t trying to get her to slow down because you were scared she would put you to work.
Dustin07
Legend
lol its true though, I am not sure women even know how to rest sometimes.
when my mom had covid she was out gardening and whatnot and said yeah I had to come in and rest for a moment before I went back to work (farmwork), "is this what covid feels like" she asked, lol!!
all the 20-something male co-workers I had were in bed for a week pounding bottles of nyquil and grandma was out doing farmwork a little bit slower than usual
when my mom had covid she was out gardening and whatnot and said yeah I had to come in and rest for a moment before I went back to work (farmwork), "is this what covid feels like" she asked, lol!!
all the 20-something male co-workers I had were in bed for a week pounding bottles of nyquil and grandma was out doing farmwork a little bit slower than usual
gphagan1
Legend
My Grandma, my Dad’s Mom, was still feeding cattle, hogs, chickens and milking cows into her 90s. She didn’t have to get false teeth until she was 87, never had to wear glasses, even for reading, and lived to be 100 years old. She was born in 1892 and died in 1993, and was definitely cut from a different cloth.lol its true though, I am not sure women even know how to rest sometimes.
when my mom had covid she was out gardening and whatnot and said yeah I had to come in and rest for a moment before I went back to work (farmwork), "is this what covid feels like" she asked, lol!!
all the 20-something male co-workers I had were in bed for a week pounding bottles of nyquil and grandma was out doing farmwork a little bit slower than usual
MrKleen73
Legend
I have had COVID twice that I know of for sure, one time I was able to do things, although harder, and wore me out faster but not too big of a deal, and one time I was down and out for 4 days of hell, spent mostly in bed coughing, shivering and aching. Seems like sometimes it just hits harder than others. However, yeah in general, I think women handle illness better than men. To be fair, they get conditioned to working through feeling like **** starting pretty young. They have to do it a week out of every month anyway.
Dustin07
Legend
yeah I definitely think farming can add to longevity!My Grandma, my Dad’s Mom, was still feeding cattle, hogs, chickens and milking cows into her 90s. She didn’t have to get false teeth until she was 87, never had to wear glasses, even for reading, and lived to be 100 years old. She was born in 1892 and died in 1993, and was definitely cut from a different cloth.
yeah that first legit time I got it my 2 mile jogs slipped into more like 2 mile walks with some short jogs thrown in for a couple days. just bizarre fatigue. I wouldn't have believed I had covid if I hadn't lost smell and taste lol. the second time I have no idea cause I didn't test for it, but my wife's co-worker had just tested positive so we expected it. I had a saturday afternoon that found myself huffing and puffing on a walk up a hill and I had the shits for about 4 hours but aside from that we got over the second one WAY faster. first one lingered for maybe 2 weeks?
gphagan1
Legend
08/18/2025
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
220 x 9
Incline Bench Machine
200 x 10, 10, 10
Incline CG Bench
135 x 8
155 x 8
160 x 8, 8
165 x 8
Tricep Ext Machine
3 x 10
Side Lat.
25s x 15, 12, 12, 12
Good weekend…..was feeling better Saturday morning, so me and the boy rode 10 miles on our bikes Saturday through our normal scenic bike path.
Felt good to be back in the gym today and not be sick. Really enjoyed today’s workout, got in the zone, shortened rest periods, and got intense.
Monday
Stretches
Warmups
DB McLeod Flys
2sets x 10
Bench
135 x 10
175 x 10
195 x 10
205 x 10, 10
220 x 9
Incline Bench Machine
200 x 10, 10, 10
Incline CG Bench
135 x 8
155 x 8
160 x 8, 8
165 x 8
Tricep Ext Machine
3 x 10
Side Lat.
25s x 15, 12, 12, 12
Good weekend…..was feeling better Saturday morning, so me and the boy rode 10 miles on our bikes Saturday through our normal scenic bike path.
Felt good to be back in the gym today and not be sick. Really enjoyed today’s workout, got in the zone, shortened rest periods, and got intense.
Last edited:
MrKleen73
Legend
Yeah, my first one was not bad, it was the second time for me, and i didn't test, but I lost my sense of taste and smell for weeks after. So I knew it was COVID, that and my daughter had it and tested for it.
gphagan1
Legend
Yeah I have had COVID 4 times I think. Three times positive on the test and one time that my wife had tested positive and I got sick later, but didn’t even go to the doctor. Thankfully I haven’t had it real bad. In 2020, though, about a month after the first time I had COVID, I got this crazy flu, and that may be the sickest I’ve ever been. It took 2 weeks to get over, and didn’t feel right for a month. That’s actually when I started taking Elderberry….so when people ask “do you take the vaccine?” I tell them no, I take something safe, Elderberry.
gphagan1
Legend
Yeah, it’s starting to feel really good. I was so tempted to go up to 225, but I stuck to the process and will jump to 225 when I hit 220 for 10 on my last set. I really don’t have a clue what my max is now, but eventually I would like to at least get back to 315, and I would be very happy with that at 61.
gphagan1
Legend
8/19/2025
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10
160 x 10, 8
Incline Supported DB Rows
85s x 8, 8, 8
90s x 8, 6
Standing Barbell Curl
105 x 8, 8
110x 8
115 x 8
DB Concentration Curls
45 x 10, 10, 10, 8
Felt a pain in my left forearm on the last set of Barbell curls. The concentration curls felt better, but still a little pain and tightness in that forearm. The thing is it was in the exact area where I had a torsion fracture in a small local arm wrestling tournament over 20 years ago, but I really haven’t had hardly any problems since it healed way back then. I think I will go see my ART therapist and see what he thinks….hopefully just more scar tissue breaking up. I have been hitting different curls every week, so hopefully just scar tissue or maybe a strain.
Tuesday
Stretches
Warmups
Wide Mag Grip Pulldowns
130 x 10
145 x 10, 10
160 x 10, 8
Incline Supported DB Rows
85s x 8, 8, 8
90s x 8, 6
Standing Barbell Curl
105 x 8, 8
110x 8
115 x 8
DB Concentration Curls
45 x 10, 10, 10, 8
Felt a pain in my left forearm on the last set of Barbell curls. The concentration curls felt better, but still a little pain and tightness in that forearm. The thing is it was in the exact area where I had a torsion fracture in a small local arm wrestling tournament over 20 years ago, but I really haven’t had hardly any problems since it healed way back then. I think I will go see my ART therapist and see what he thinks….hopefully just more scar tissue breaking up. I have been hitting different curls every week, so hopefully just scar tissue or maybe a strain.
MrKleen73
Legend
Same here, I can do them but they are uncomfortable, so I don't. If I want that much supination I will grab a dumbbell so my arm can move naturally. If a barbell it is an ez curl bar nowadays. The straight barbell ends up causing elbow issues for me.Stacking wins and progressing smoothly
Straight bar curls comfy for you typically? I don’t have the mobility at all for em
gphagan1
Legend
Yeah, normally I don’t have any problems with the straight bar, but that last set definitely put a strain on my forearm. Going to see my ART guy this evening and see what he thinks. Definitely tight and sore this morning, but no real pain. Back in the 90s I would curl 185 on my last set for 5 to 6 reps. I quit doing them for a few years after that torsion fracture, and then was able to start doing them again without issue. I don’t know maybe my old body is telling me I should think about backing off of those for a little while.Stacking wins and progressing smoothly
Straight bar curls comfy for you typically? I don’t have the mobility at all for em
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Dustin07
Legend
since on the topic I have a question for you and @MrKleen73 . I have been playing around with the "angle" of my bicep curls a bit. on an ez bar, I can slam out much heavier weight and reps with a more narrow grip, but the wider I can get my grip, with my palms externally rotated a bit more, I feel like I'm getting more direct impact on the larger part of the center of the bicep, almost to the inside of the arm. It "feels" like its hitting the area that would develop the "tennis ball" more. I've been doing this with cable curls a bit. I stand with the pully behind me at my feet and then turn my body to an angle that has the strain more on the inner / short head of the bicep.
when I am doing standing curls, I've been working hard to keep a supinated grip through the entire rep, top to bottom. rather than an old school style you often see where the rep is supinated at the top, then becomes more internally rotated at the bottom.
I understand the ideat that a hammer curl can hit the long head better (potentially more overall mass?) and a db supinated grip curl would hit the short head better, just curious on your guys' thoughts.
the funny thing about a slightly externally rotated / suppinated grip is that it seems like it would be an unnatural position potentially compromising the elbow but I keep playing with it and I'm not detecting an unnatural ROM that could cause harm... so I'm just pushign it a little more each time trying to find that short head pump as hard as possible.
when I am doing standing curls, I've been working hard to keep a supinated grip through the entire rep, top to bottom. rather than an old school style you often see where the rep is supinated at the top, then becomes more internally rotated at the bottom.
I understand the ideat that a hammer curl can hit the long head better (potentially more overall mass?) and a db supinated grip curl would hit the short head better, just curious on your guys' thoughts.
the funny thing about a slightly externally rotated / suppinated grip is that it seems like it would be an unnatural position potentially compromising the elbow but I keep playing with it and I'm not detecting an unnatural ROM that could cause harm... so I'm just pushign it a little more each time trying to find that short head pump as hard as possible.
Dustin07
Legend
so like I said you know... 25 years of general gym rattiness I've always done a mix of say hammer vs suppinated for the above reasons, its just lately I've been really trying to trigger that short head pump harder and harder, trying to improve on these things. Last night I was contemplating challenging myself to doing arms work every single day in Sept for fun. not Rich Piana 24hrs of arms style, but adding some arm volume each day like I did yesterday, finishing with 3 ez bar amraps at a moderate weight.
MrKleen73
Legend
Well, honestly, I did not see a question in there. I will say the focus of the hammer curl is the brachialis, not the long head of the biceps. Now the brachialis runs under the long head of the biceps and pushes it out, and up making the long head look bigger, but it is a different muscle. You will also hit the biceps brachialis any time you perform flexion of the arm but the hammer / neutral wrist position is going to light up the brachialis more. It makes the arm thicker overall and can help increase the peak by pushing the biceps out further. I always tried to do my ez bar curls with my hands using the wider grip on the outside for that reason.
What I have found to be very effective for me recently is working with Dumbbells and alternating between a PinWheel curl to an externally rotated supinating curl every rep. Hitting the entire biceps and brachialis in one set. Of course my rep goals are a little higher doing these but my biceps are wrecked when done. I definitely think that changing angles to target things more directly is very beneficial.
What I have found to be very effective for me recently is working with Dumbbells and alternating between a PinWheel curl to an externally rotated supinating curl every rep. Hitting the entire biceps and brachialis in one set. Of course my rep goals are a little higher doing these but my biceps are wrecked when done. I definitely think that changing angles to target things more directly is very beneficial.
Dustin07
Legend
I read it three times before I posted and yeah I don't think i asked a question even though there was one in my head lol. I think i was looking for thoughts/affirmation of my approach, trying to get that tennis ball shape built better. I don't have large arms but they're finally doing OK for my frame although I've built them pretty symmetrically/holistically so I don't have that massive protruding tennis ball and I think thats my next goal. they actually are fairly balanced right now so may as well attempt a little freakshow result if I can eek something out.
MrKleen73
Legend
That being the case, I definitely think a wider grip with the elbows kept at your side so you have a decent bit of external rotation to go along with the supination is a great way to target that part of the biceps.
I read it three times before I posted and yeah I don't think i asked a question even though there was one in my head lol. I think i was looking for thoughts/affirmation of my approach, trying to get that tennis ball shape built better. I don't have large arms but they're finally doing OK for my frame although I've built them pretty symmetrically/holistically so I don't have that massive protruding tennis ball and I think thats my next goal. they actually are fairly balanced right now so may as well attempt a little freakshow result if I can eek something out.
gphagan1
Legend
I agree with everything Kleen said….that wider grip on the EZ bar should definitely hit that peak good for you, that’s why you felt so good on those. And of course when you supinate on any DB curls squeezing at the top helps put those final touches on your bicep peak. But like Kleen said hitting at different angles really helps build a more rounded and fuller bicep. But you describing how it feels is a huge key too….finding what feels right for what you’re building is a key, because just like with a lot of things we are all different to a certain degree, and getting a feel for what works for you will always help reach your goal quicker. Example is like we’re talking about the barbell curl and how some like and some don’t. For the most part it’s always worked good for me, but the Hammer Curl, which I loved when I was younger, I can’t really do too heavy anymore because I have arthritis in both thumbs at the knuckle that is at the hand, and when I try and do hammer curls heavy it causes some pretty bad pain from that knuckle through the hand to the wrist. So even though those are great to build that overall thickness and size, unfortunately I can’t really do them heavy enough without pain.
MrKleen73
Legend
Good thing neutral grip rowing and pulling stimulates the crap out of the same muscles. Thankfully, there are many ways to get the stimulation we need for most body parts.
MrKleen73
Legend
Also something to try when flexing your biceps, ALWAYS externally rotate if you want to show your peaks. In an FDB your hands should be a little further back than your elbows from how much you are externally rotating. Same with the side chest and biceps shot. Your forearm should be rotated out. If you really want to see the difference do a Biceps Side Chest pose with your forearm pulled a little across your waist, or even just straight out. Then holding that exact position just externally rotate and watch that peak just roll out from behind the rest of the biceps. The difference in how it looks is remarkable. Most people don't realize your biceps doesn't just stick out, but is also bulbous to the inside of the arm and externally rotating it shows all of that extra meat off.
You might have great biceps and peaks, but just not be positioning them well to be shown off.
gphagan1
Legend
That’s pretty cool you said that…. I was reading some of Arnold’s stuff lately, and he was talking about that exact thing, in posing properly to expose the entire muscle. He talked about how important flexing the muscles after working them out, and he believed it helped bring out the striations and separation better than anything. So he said he was always flexing and posing between workouts, not just to practice posing, but to bring out the separation as well.
Dustin07
Legend
do wrist wraps help at all? I like to do all my warmups without them but once I start to go ham I cinch them down tight, especially if I'm going on heavy hammer's. I really like heavy hammer curls and believe that they do help overall with mass building, I mean the amount of weight I can hammer curl is going to be like double a good form supinated db curl and I just feel like that extra weight stimulus can't be bad, however it also takes me twice as many reps to feel a good pump from them.
so funny, I'm sitting at my desk practicing this as I read your explanation and I'm like, oh yeah thats the spot.
I threw down my extra seated db curls and ez bar today as a finisher and thought about this HARD through every set. I generally "think" that I do this anyways because I always picture Arnold in his arm blaster when I'm doing mine, but I generally put more focus on it today and felt it. I was really straining so hard for good hard ROM to get that pump in the short head that those 25lb dbs seated were excruciating. I didn't think I'd be able to get my reps in lol
gphagan1
Legend
Wraps really don’t seem to help because it seems to be more from the downward pressure on the thumb, not really from the grip. Once I get warmed up and loosened up I don’t really have too much of a problem with grip. Like I can do tricep extensions with a heavy dumbbell overhead without any problems, but the pressure on those is on the outside of the hand as opposed to hammer curls where the pressure is on the thumbs. But like Kleen says I’m still hitting that section some with neutral grip low rows, and DB rows.do wrist wraps help at all? I like to do all my warmups without them but once I start to go ham I cinch them down tight, especially if I'm going on heavy hammer's. I really like heavy hammer curls and believe that they do help overall with mass building, I mean the amount of weight I can hammer curl is going to be like double a good form supinated db curl and I just feel like that extra weight stimulus can't be bad, however it also takes me twice as many reps to feel a good pump from them.
so funny, I'm sitting at my desk practicing this as I read your explanation and I'm like, oh yeah thats the spot.
I threw down my extra seated db curls and ez bar today as a finisher and thought about this HARD through every set. I generally "think" that I do this anyways because I always picture Arnold in his arm blaster when I'm doing mine, but I generally put more focus on it today and felt it. I was really straining so hard for good hard ROM to get that pump in the short head that those 25lb dbs seated were excruciating. I didn't think I'd be able to get my reps in lol
View attachment 254431
gphagan1
Legend
8/20/2025
Wednesday
Stretches
Warmups
Hack Squat
215 x 8
295 x 8, 8, 8, 8
Goblet Squats
65 x 10
75 x 10, 10
80 x 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
120 x 15, 15, 15
Went to see my ART therapist, after my workout, and he said there was definitely some scar tissue in my forearm and he said I may have just strained it a little. He worked his magic and broke loose a lot of the scar tissue, and really loosened it up. Funny thing is whenever I would like roll my wrist around I would hear popping and kind of a crunching noise. After he worked the forearm he work down around the hand and wrist, and now when I rotate that wrist there is just a slight popping sound but nothing like before, so I got to work my right arm and hand too. I told him, brother I think you found your calling. Arms felt great after that session.
Wednesday
Stretches
Warmups
Hack Squat
215 x 8
295 x 8, 8, 8, 8
Goblet Squats
65 x 10
75 x 10, 10
80 x 10
Leg Extensions
4 x 8
Leg Curls
4 x 8
Standing Calf Raises
120 x 15, 15, 15
Went to see my ART therapist, after my workout, and he said there was definitely some scar tissue in my forearm and he said I may have just strained it a little. He worked his magic and broke loose a lot of the scar tissue, and really loosened it up. Funny thing is whenever I would like roll my wrist around I would hear popping and kind of a crunching noise. After he worked the forearm he work down around the hand and wrist, and now when I rotate that wrist there is just a slight popping sound but nothing like before, so I got to work my right arm and hand too. I told him, brother I think you found your calling. Arms felt great after that session.
Dustin07
Legend
right on!
MrKleen73
Legend
Yep, when you get the technique down the weights have to come down too. I often see people moving 40-50 even 60lbs on DB curls, but a lot of it is using power, and momentum, and a little body English. However when doing these with the focus on flexing the biceps, not curling the DB it is a game changer, then add in the angles and things really get humbling. However I have come to prefer this method over lifting heavier weight. I can still do sets with the 50's if I want, but I don't get the same biceps stimulation.do wrist wraps help at all? I like to do all my warmups without them but once I start to go ham I cinch them down tight, especially if I'm going on heavy hammer's. I really like heavy hammer curls and believe that they do help overall with mass building, I mean the amount of weight I can hammer curl is going to be like double a good form supinated db curl and I just feel like that extra weight stimulus can't be bad, however it also takes me twice as many reps to feel a good pump from them.
so funny, I'm sitting at my desk practicing this as I read your explanation and I'm like, oh yeah thats the spot.
I threw down my extra seated db curls and ez bar today as a finisher and thought about this HARD through every set. I generally "think" that I do this anyways because I always picture Arnold in his arm blaster when I'm doing mine, but I generally put more focus on it today and felt it. I was really straining so hard for good hard ROM to get that pump in the short head that those 25lb dbs seated were excruciating. I didn't think I'd be able to get my reps in lol
View attachment 254431
I had a bruised thumb knuckle for a bit, and started doing hammer curls with my hand in the center of the handle, away from the end. I had to squeeze it harder to hold it there, but it kept the weight off of my thumb for that 6-8 weeks. I had to lower the weight a little and concentrate on higher reps but it did the trick quite well.
gphagan1
Legend
That’s actually what I started thinking when we were talking about the Hammer Curls, just lowering the weight, and trying to keep my grip in the center, and just up my rep range to 15 to 20. Ha, my forearm is actually feeling pretty good, so I may do some lighter weight higher rep hammer curls today, with a more center grip and see how they feel. When I used to do them, I always used a pretty heavy weight and do 8 to 12. Hey, an old dog can learn new tricks, especially when it’s a simple adjustment.
gphagan1
Legend
I had an arm blaster back in the 90s and loved it….definitely taught you proper form and not to cheat…..that’s a cool picture.do wrist wraps help at all? I like to do all my warmups without them but once I start to go ham I cinch them down tight, especially if I'm going on heavy hammer's. I really like heavy hammer curls and believe that they do help overall with mass building, I mean the amount of weight I can hammer curl is going to be like double a good form supinated db curl and I just feel like that extra weight stimulus can't be bad, however it also takes me twice as many reps to feel a good pump from them.
so funny, I'm sitting at my desk practicing this as I read your explanation and I'm like, oh yeah thats the spot.
I threw down my extra seated db curls and ez bar today as a finisher and thought about this HARD through every set. I generally "think" that I do this anyways because I always picture Arnold in his arm blaster when I'm doing mine, but I generally put more focus on it today and felt it. I was really straining so hard for good hard ROM to get that pump in the short head that those 25lb dbs seated were excruciating. I didn't think I'd be able to get my reps in lol
View attachment 254431
“Blast” from the past.
Dustin07
Legend
I know we've touched on this topic a few times in the past but for my own personal approach/goals I'm still not opposed to some cheating. however it's a do as I say, not as I do type thing when talking to other lifters because I don't know where they are in their journey and understanding of their body mechanics. I think I took supinated db curls to 50lbs for 10s the other day. for me, that's going to be probably 2-4 great reps, 2-4 questionable reps, and a few cheaters undoubetdly, that's a heavy supinated curl! BUT I truly like the overtraining aspect of it, to me a cheater curl like that feels akin to the slingshot on a bench, in some ways. I also don't consider it a job that is finished by any means, thats where I throw in my drop sets and I always finish with the strictest, most miserable sets I can (often as low as 50% lower. I might throw those 50s around, then finish with the pink dumbbells when the old lady in yoga pants next to me is done), until I feel like I'm going to puke.I had an arm blaster back in the 90s and loved it….definitely taught you proper form and not to cheat…..that’s a cool picture.
“Blast” from the past.
my feelings on "cheater reps" really started to develop not only by watching guys like Arnold in old clips, pumping iron etc, but also in olympic lifting training when if you think about it, every rep is in some form a cheater rep. the clean and the push jerk for instance both have essentially three movements in the one rep.
BUT the strict, perfect ROM / TUT style is still the gold standard in my eyes, and like I said even though I'm comfortable with how my body moves, and understand shock absorbers in my body, I would not teach it to anyone. if I'm throwing 40+lb dbs out for lateral raises, you can bet your ass I'm using my shock absorbers to not create a blunt impact of 40+lbs on my delts etc.
Dustin07
Legend
Chris this is one of the reasons I'd love to come train with you some day. I was thinking about it on my shoulders day yesterday at the gym as I worked on my rom like mentioned above and wondering what I could learn from you, what aspects you'd like and if there were things you'd nix right off the bat or if you'd agree with my approach. I actually think about getting down to TX for a bro sesh some day all the time!
gphagan1
Legend
Thursday
Stretches
Warmups
McLeod Flys
2sets x 10
Shoulder Press Machinei
90 x 8
100 x 8
110 x 8
120 x 8, 8
Med Mag Grip Low Row
130 x 8
145 x 8, 8, 8
Decline Chest Press Machine
135 x 8
205 x 8, 8, 8
Skull Crushers….…
70 x 10
80 x 10
90 x 10
100 x 10
Superset
Hammer Curls
35 x 15, 15, 15, 15
Well Kleen thanks for the suggestion…..doing hammer curls with lighter dumbbells and more reps was money. Kept grip in the center, so no pressure or pain on the thumbs. At my age I tend to just work in the exercises that don’t cause me issues, and truthfully I haven’t even tried hammer curls, probably in a couple of years, because it just frustrated me the pain they caused. I had always liked the way they felt going heavy and I guess I felt like lighter weight, even with higher reps, wouldn’t be that satisfying. I decided to superset with skullcrushers, because I was going so light. Man by that last set of 15 I was getting a nice little burn going, so hey, got something else to add to my old man arsenal.
Stretches
Warmups
McLeod Flys
2sets x 10
Shoulder Press Machinei
90 x 8
100 x 8
110 x 8
120 x 8, 8
Med Mag Grip Low Row
130 x 8
145 x 8, 8, 8
Decline Chest Press Machine
135 x 8
205 x 8, 8, 8
Skull Crushers….…
70 x 10
80 x 10
90 x 10
100 x 10
Superset
Hammer Curls
35 x 15, 15, 15, 15
Well Kleen thanks for the suggestion…..doing hammer curls with lighter dumbbells and more reps was money. Kept grip in the center, so no pressure or pain on the thumbs. At my age I tend to just work in the exercises that don’t cause me issues, and truthfully I haven’t even tried hammer curls, probably in a couple of years, because it just frustrated me the pain they caused. I had always liked the way they felt going heavy and I guess I felt like lighter weight, even with higher reps, wouldn’t be that satisfying. I decided to superset with skullcrushers, because I was going so light. Man by that last set of 15 I was getting a nice little burn going, so hey, got something else to add to my old man arsenal.
SkRaw85
Legend
Yezzir that is a bicep proper! You should try out that little DB circuit I do sometime since you’re back on the hammers, I bet you would get a nice finisher pump!
gphagan1
Legend
I did like that when I saw it…. I may have to give it a shot.
gphagan1
Legend
Finally starting to feel like my arms are coming back a little to what they used to be. Man I lost so much last year dealing with injuries, that I was a little worried when I started back that it would be tough to regain what was lost because of age. Thank God for muscle memory, it’s slowly starting to come back. It’s a marathon not a sprint.