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keep it up bro you are killin it
keep it up bro you are killin it
bro on tanker we catch tuna too
7/14/2023
Weight 218.4-Had to get up early for work. This was after a big dinner the night before and pre morning evac!!
Food ?????
Meal1-1c egg whites/4 slices toast/1 slice cheese
Meal2-8oz chicken breast/150g rice/14g macadamia oil
Meal3-Shake post WO
Meal4-8oz chicken breast/150g rice/14g macadamia oil
Meal5-?? not sure yet
Meal6-?? not sure yet
Pull2
Arsenal plate loaded single arm pull down-45x12/70x12/70x12 Never used this machine. It's heavy!!!
Arsenal chest supported row-70x10/90x9/100x6 New PR for weight
Rope hammer curls-70x15/90x15/100x15/110x14
Close grip seated row-140x12/160x12/180x12 New PR for weight
EZ Bar curls-50x12/60x12/70x12/80x9
Seated arsenal single arm low row-135x10/180x10/225x8 new PR for weight
Standing DB curls 20x15/30x12/35x8 plus 4 drops to burn up the arms
20min cardio
Pretty good workout today to round out the week. Walked in the gym pissed off because my company fucked up my commissions and paid me less than half of what i should have gotten. I'll get it next quarter but...........
Struggling to get my arms to grow. Need exercise suggestions. Right now i'm doing the following per week:
Pull1
incline bench DB single arm curls 4x12-15
Dumbbell hammer curls 3x8-10
SS ez bar preachers 4x15/ezbar overhand curl 4x15
Pull2
Rope hammers 4x12-15 plus drops some weeks
Ez bar curls 4x10-12
Standing DB curls 3x10-12 and usually 3 drops
I'm doing 26 sets of biceps per week.
Weight 218.4-Had to get up early for work. This was after a big dinner the night before and pre morning evac!!
Food ?????
Meal1-1c egg whites/4 slices toast/1 slice cheese
Meal2-8oz chicken breast/150g rice/14g macadamia oil
Meal3-Shake post WO
Meal4-8oz chicken breast/150g rice/14g macadamia oil
Meal5-?? not sure yet
Meal6-?? not sure yet
Pull2
Arsenal plate loaded single arm pull down-45x12/70x12/70x12 Never used this machine. It's heavy!!!
Arsenal chest supported row-70x10/90x9/100x6 New PR for weight
Rope hammer curls-70x15/90x15/100x15/110x14
Close grip seated row-140x12/160x12/180x12 New PR for weight
EZ Bar curls-50x12/60x12/70x12/80x9
Seated arsenal single arm low row-135x10/180x10/225x8 new PR for weight
Standing DB curls 20x15/30x12/35x8 plus 4 drops to burn up the arms
20min cardio
Pretty good workout today to round out the week. Walked in the gym pissed off because my company fucked up my commissions and paid me less than half of what i should have gotten. I'll get it next quarter but...........
Struggling to get my arms to grow. Need exercise suggestions. Right now i'm doing the following per week:
Pull1
incline bench DB single arm curls 4x12-15
Dumbbell hammer curls 3x8-10
SS ez bar preachers 4x15/ezbar overhand curl 4x15
Pull2
Rope hammers 4x12-15 plus drops some weeks
Ez bar curls 4x10-12
Standing DB curls 3x10-12 and usually 3 drops
I'm doing 26 sets of biceps per week.
Crushing it all the time brother love seeing that!
216. That’s a good weight
Don't do so many sets. Back off on volume and up the intensity.
These 6 exercises are split between pull1 on Tuesday and pull2 Friday.
Should I go down to 2 ecercises each day or just keep the same exercises but do 3 sets with intensifiers?
Bicep width has always been an issue for me. I think my elbow joints are big which in my eyes makes my upper arms look thin.
I would only train them once per week. Your already putting a lot of stress just doing your back exercises. Would hate to see your tear it. More is not better.
Agreed. Zero need to hit them too hard. Esp if you're having joint issues
I would keep the intensity high 3sets plus and really up the work on the arms and legs. your last show you did great and as a baseline keep the arms and legs your priority.
Nice log updates buddy.......
Nice updates man. Diet looking solid as usual.
Solid all the way around! I like it 
Keep killing it
7/17/2023
Weight 219lbs
Food 2895cal/303c/60f/304p
Meal1-1c egg whites/2 bagels/1 slice cheese
Meal2-8oz chicken breast/150g rice/14g macadamia oil
Meal3-8oz chicken breast/150g rice/14g macadamia oil
Meal4-50mg anadrol pre WO/shake post WO
Meal5-4 slices toast/4 whole eggs
Meal6-Shake
Push1
Arsenal incline bench-140x12/180x12/230x10 added 4 reps to top set since last week
Rope tricep extension-80x15/90x15/100x15/110x15 plus 3 drops
Prime chest fly-60x12/70x12/75x8
Prime seated cable press-75x12/85x12/95x12/95x12 plus 2 drops
Arsenal tricep press down machine-180x15/270x15/270x15
Arsenal shoulder press-90x12/140x12/180x11 plus 1 backoff
DB side raises 20x3x15-did these light. Just enough to finish off the shoulders. See how it feels tomorrow.
20min cardio
Felt good today. Added a little weight to the incline bench and some intensifiers. Wish I had a training partner. Think i could make better progress.
Weight 219lbs
Food 2895cal/303c/60f/304p
Meal1-1c egg whites/2 bagels/1 slice cheese
Meal2-8oz chicken breast/150g rice/14g macadamia oil
Meal3-8oz chicken breast/150g rice/14g macadamia oil
Meal4-50mg anadrol pre WO/shake post WO
Meal5-4 slices toast/4 whole eggs
Meal6-Shake
Push1
Arsenal incline bench-140x12/180x12/230x10 added 4 reps to top set since last week
Rope tricep extension-80x15/90x15/100x15/110x15 plus 3 drops
Prime chest fly-60x12/70x12/75x8
Prime seated cable press-75x12/85x12/95x12/95x12 plus 2 drops
Arsenal tricep press down machine-180x15/270x15/270x15
Arsenal shoulder press-90x12/140x12/180x11 plus 1 backoff
DB side raises 20x3x15-did these light. Just enough to finish off the shoulders. See how it feels tomorrow.
20min cardio
Felt good today. Added a little weight to the incline bench and some intensifiers. Wish I had a training partner. Think i could make better progress.
The part I put in bold?
Thought it was pretty self explanatory?
Ok you caught me, i did have a glazed doughnut pre WO as well.
you should have logged it s.gentz
even if its bad let us know about itand i've had glazed doughnuts before preworkout too haha chocolate
you should have logged it s.gentz
and i've had glazed doughnuts before preworkout too haha chocolate
Oh it wasn’t bad. It was fantastic!!!!!
Not sure if the glazed or the anadrol hit harder!!!!!!!
