Fastback's - Sizzling Summer Nights the quest for arms and abs

[67fastback]

Finally the week long migrane headaches are going away. Whew, I feel better.

I am really loving the German Volume Training so far. They are pretty intense workouts and involving exercises that I don't normally use. A good shock to the system, and hope that this will allow me to "break through" on a few of the stubborn areas.

The exercise groupings are different so that they are not the same on consecutive weeks.

So the plan still is to go about 6 - 8 weeks on this program and see how it is working. At that point I may go back to lower rep workout and ramp up the weights again.

It was real fun trying to do 100 chin ups. Ended up 5 sets of 8 and 5/7's LOL

[67fastback]

Completed week 2.

Today was Deadlift 100x (10x10)

It may have been a slightly light weight for me, but I can always go up a little next time

Leg curls 10x10
and
torso twists 3 x 15 alternating sides and
calf raises 3 x 15

Still have some headache issues, but feels slightly better

[67fastback]

Well a mixed week. The migranes are getting less bothersome. I think a lot of it is muscle tension in the neck, so I am seeing the chiro today. Hopefully he can ease that part of the problem.

The volume training is going well, and I've hit on quite a few new exercises for me that expose weaknesses or areas which need to develop.

I've never done dips before last week. So last week I did 5 x 5, this week I did 6 x 5, with the goal being 10 x 10 bw.

It really nails the tris, and I like that. It's an area I need to develop.

[67fastback]

Still have the headaches, but diminishing a little more. i think it's a virus. I talked to a guy at swimming who had almost exactly the same thing. Very unusual though.

Anyway the GVT is going well. The goal is to get to 10 x 10 chin ups. I am 17 short now 8 x8 9 and 10 going to try an push to sets of 9's next week

Slowly still going up. I feel that his is helping me, and helping develop more intensity in my workouts.

Size, we'll see how that has gone, after a few more weeks

[67fastback]

Arms day yesterday I did better again.
Completed a set of 9 x 5 dips and finished off with 6.5
I am pretty stoked about that and will shoot for 10 x 6 next week. Feeling like the tri-s are waking up finally.

I like the dips they are pretty intense.

Got into the 100x bicep BB curls it was the same (but I did chin ups on Tuesday) so I was feeling it.

Then finished off with some incline curls +reps
and tri pull downs +#

My arms were pumped up but felt hard like rocks. I am still stoked. Felt like a good improvement day for me.

Swimming tonight, I switched up the workouts somewhat and am doing some training on my own. I feel I need to do that sometimes, just because I know what my body needs and what I need to do for myself.

[67fastback]

It was an interesting weekend. Got dragged to the local marathon race. I have great respect for the people who run 26 miles, however, I did not see a single body type there that I wanted to look like.
Conclusion, it ain't for me! LOL

Flip side to that, I had a good legs and back day at the gym.
It was 100x deadlifts, and I managed to up the 60% by +10# for the whole set of 10 x 10

Interesting how the GVT fatigues differing muscle groups. For example on the deads, my legs were fine, back, technique, breathing all fine. Instead my left forearm was having trouble with the grip late in the sets.

[67fastback]

Yahoo... well a reserved yahoo. My smaller left arm has reached an astounding (sarcastic) 13.5 inches relaxed (hanging by the side of my body)

Actually I was stagnent for a long time on the arm, I credit the German High Volume Training. addition of a couple different exercises, and a change in my bicep curl.

Mainly I think it's the addition of BW dips which have stressed the tris into growth. I aalso switched up my routine to start with tris, instead of the usual bis. Hitting my tris first and fresh. Bi's second

I hope I can keep going with the gains.

I am sort of thinking of dropping some components of the GVT in a couple weeks. We'll see how it goes

Oh yeah the dips; BW 9 x 6 reps and then 7 reps for the 10th set
so 10 reps higher than last week (still shooting for 10x10)

[marmadukemas]

Originally Posted by 67fastback

Yahoo... well a reserved yahoo. My smaller left arm has reached an astounding (sarcastic) 13.5 inches relaxed (hanging by the side of my body)

Actually I was stagnent for a long time on the arm, I credit the German High Volume Training. addition of a couple different exercises, and a change in my bicep curl.

Mainly I think it's the addition of BW dips which have stressed the tris into growth. I aalso switched up my routine to start with tris, instead of the usual bis. Hitting my tris first and fresh. Bi's second

I hope I can keep going with the gains.

I am sort of thinking of dropping some components of the GVT in a couple weeks. We'll see how it goes

Oh yeah the dips; BW 9 x 6 reps and then 7 reps for the 10th set
so 10 reps higher than last week (still shooting for 10x10)

Hey Fastback, sorry to be away so long, I discovered FaceBook recently and have been busy connecting with old friends. Congrats on the arm increase, that's about what my arms are too, and I am always trying to make them bigger. I've been doing weighted dips lately, and can really see the diffierence in my intercoastals too.

Hope the migranes get better, got any idea what's bringing them on?

[67fastback]

Originally Posted by marmadukemas

Hey Fastback, sorry to be away so long, I discovered FaceBook recently and have been busy connecting with old friends. Congrats on the arm increase, that's about what my arms are too, and I am always trying to make them bigger. I've been doing weighted dips lately, and can really see the diffierence in my intercoastals too.

Hope the migranes get better, got any idea what's bringing them on?

Hey MM no problem, yeah facebook LOL great networking tool.

Headaches have waned. I am hoping permanently. I had an infected (upper) tooth, which i got taken care of. Maybe that was a contributing factor?

Started gearing up for the summer reduction in body fat. Starting this week.
Changing up the workouts quite a bit now. Today (Sunday) was arms instead of back (DL & Squat) so onward with four workouts every nine days.

I was pleased with the BW dips I did 5 x 7 and 6,6,6 then 7, 7 to finish. Next time the goal will be to have a set of 10 x 7. Inching closer to the 10 x 10 with strict form

Had a great weekend here!

Hey PM me and I'll add you to my FB page as well

[67fastback]

Well for all intents and purposes the GVT is over. I have fully started my 4 day split workout in 9 day rotation.

One other thing I started was light jogging. Interestingly I found that it is helping my asthma a lot.
Weird. I can't run so I don't have any pipe dreams about where this will take me. Just a nice change up from other exercises that I am doing.

Another goal I am changing is the quest for arms and abs. I am still looking for that. My quest for abs has changed to a quest for a larger upper back and chest, which I hope will offset the abs, keeping the smaller waist.

My quest for arms has changed to building up the legs, hips, shoulders chest, which will help in growing the arms.

That little adventure on German Volume Training has helped in my direction switch.

So we'll see how that goes.

[67fastback]

Well I have to say that I am very happy with the improvement in my asthma, since I have started the light jogging routine. I am doing this with a breathing pattern; inhale through the nose count 1-2-3-4 and exhale 1-2-3-4 count. Very light aerobic pace. Conditioning wise I am doing fine. it's easy. I get a little knee pain, so I just walk for a bit.

Workout wise I think that I am doing good. I am transitioning from the GVT to more of a 5x5 routine or 5 x 10 in most cases except for my arms, which in some exercises I am doing a 10 x10 routine.

The theory being; that I need to work much more on other areas of my body; legs, back, chest, shoulders to lay a foundation for the ability to build big arms.

Also concentraating more on tris and overworking my weaker left arm.

Anyway going good still, having fun and being persistant.

Swimming wise, my breathing is better (asthma exercises) and power is good. Most days I have pretty good DOMS in my shoulders which keeps me from being super fast, however I am keeping that in perspective, and know a week or two off of the gym, would bring the speed back quickly

[67fastback]

Yesterday was chest / back, which I increased #' on every single exercise. Feel like I am getting a good response from the pecs now.

Happy with the 4 workout rotation. Been on my feet all week (high tempo work week) so am not looking forward to squats Thurs. It's gonna hurt!

[67fastback]

Well I have been keeping up the jogging. I am only going about 4km. It's the days that I have swimming but have skipped it due to home projects that I am working on.
I started running and then walking. gradually i am walking less and running more.

I am kind of balancing knee pain and getting in shape. My knees sometimes hurt when i am running. If they hurt a lot I stop and walk for a bit.

Today I only walked 4 times and the amount of running that I am doing is getting longer and longer.

Considering yesterday was Legs and Back at the gym, I think tonight was a good run.

I managed to talk myself into doing a legs and back day, when I actually felt tired and wanted to skip it, doing something easier.

So I am proud of myself and I also added #'s on almost every single exercise. So I did good!

Keeping on going slow and steady

[67fastback]

It's been a good week as far as the tape measure goes.
Although I'm pretty consistant with my weight, I have made some size gains that i'm pretty happy about.

I gained another 1/8 inch on my smaller left arm, which is about 1/4" gain over the last month and a half.

My shirts have been very tight feeling lately.
Measured and found that I gained about an inch on my shoulders, and an inch on my chest.

I still have about 1/2" (caliper) of body fat layered on top of the muscles in and around the abs and back, that I'd like to get rid of. I think for now, I'll keep it slow and steady, instead of doing any major cutting.

My diet, I think is pretty close to what I need right now. I am making slow size gains and not gaining weight. I think that means my %BF should be coming down, right?

[67fastback]

My 2 year progress pics.

Pics are kind of crappy, but, who cares

I think I have a long way to go i am happy with the balance I am getting in the left and right arm, they are much closer to symmetrical. It also looks like I am finally getting some chest development.



The back pic is even crappier, but it does look like I am getting maybe a little more thickness on the shoulders. maybe a few things happening mid back and upper back. Again I am happy with the right to left arm symmetry. it does look like i am catching up to being close to the same size.

[BergMuscle]

After being part of the posts in your other thread (progress pics) I've decided to start checking your journal to see what you do with the gauntlet that got thrown down (make that a lifter's glove).

I give you respect for being aware of your RA and, at the same time, want to challenge you to challenge yourself. I've discovered that human bodies, especially male bodies, are capable of pretty incredible feats of strength, but many people never push anywhere near their limit. If you are doing the sets/reps you posted and you've noted increased strength, I'm betting you are strong enough to hit 3 sets of 8 reps with some pretty substantial pounds and not inflame your RA. Work up gradually, but don't be afraid to test your strength. You may be pleasently surprised.

[67fastback]

Well now I am kicking myself in the @ss. After the blunt comments about my slow progress, I thought 'what the h@ll' maybe the slow incrimental progress I have been making, is not good enough.

Maybe I should lower reps and push harder, lift more #'s, go for some size.

Yep so I did that.

I ended up damaging connective tissue in both elbows and my left wrist. Right wrist is sore but not too bad.

I haven't lifted for over 2 weeks, and have gone back to a full dose of my NSAIDS (for RA)

I still cannot lift or grip anything much with my left arm. Right is coming along.

I am going to hit the swimming pool a few times over the next 2-3 weeks and see if i can get things 'fixed.'

Anyway I'm only pissed at myself. I should know better, after this long to listen to my own body, even if it does not meet other's expectations. Who gives a $#!t.

Probably start posting again, when i am healed up and back lifting.

[BergMuscle]

Sorry to hear about your injuries. I've got friends who swim and have used it to rehab some very serious injuries. I hope it works for you.

When you can grab the weights again, do small increments. If you feel you've still got something in the tank when you are done, make a note to up it next time. Since you've got several joint issues, the slow, small increments may be your best way to build up your body and stay safe.

I'm pulling for your full recovery.

[67fastback]

Originally Posted by BergMuscle

Sorry to hear about your injuries. I've got friends who swim and have used it to rehab some very serious injuries. I hope it works for you.

When you can grab the weights again, do small increments. If you feel you've still got something in the tank when you are done, make a note to up it next time. Since you've got several joint issues, the slow, small increments may be your best way to build up your body and stay safe.

I'm pulling for your full recovery.

Thanks kindly for your support.
It's been a seriously messed up few weeks. Turns out that I got an ear infection and could not swim either.

The good part, is I am back in the gym.
I still have pain, but am working through it. Probably pushing a little harder than I should, but it's frustrating having all this time off.

My right arm, elbow etc, feel good. My left doesn't. Weird that i can do some exercises, but when I press my thumb and pinky finger together and squeeze hard, I feel pain in my elbow.

Probably tendons I guess.

I hit some PB's in some exercises even which is bizarre, to me. I guess keep training the heathy parts and be careful with the sore parts.

For now I am going to avoid deadlift type of exercises, where it will stress my hand grip, more. I need to carefully strengthen my ankles, though. I noticed I had quite a flare up with my RA in my right ankle after work yesterday. No doubt due to walking up and down stairs all day. There may be some weak areas to build up.

Be back in a couple weeks

[67fastback]

So vacation was okay, did a lot of mountain bike riding. Hard trails, not extreme downhill. More pedaling up steep grades, and dodging mosquitos.

Some swimming. Swam one day against the current in a creek. It was a good workout, but felt sore in my back and neck that night.

So back in the gym again, I'd say that I am 75-80% right now.
Thursday was shoulders, Sunday was deads and squats
Still have the elbow problems, and gripping, so stayed light on the squats.

Hopefully by next week I'll be doing even better. Planning on it!

[BergMuscle]

Good to hear that you are back. Take it easy and work your way back into the weights. Better you feel like you have little bit left "in the tank" right now vs. getting/agravating an injury.

Do you use straps for dead lifts? I use 'em, and wear gloves for most of my work, 'cause my grip will give out before my larger muscles. I've had elbow problems in the past and found there are a lot of things I could do that didn't cause it pain. If you train in a gym there a many machines that will take your elbows out of the picture and focus on other muscles.

Go for it, you can build those muscles.

[67fastback]

Originally Posted by BergMuscle

Good to hear that you are back. Take it easy and work your way back into the weights. Better you feel like you have little bit left "in the tank" right now vs. getting/agravating an injury.

Do you use straps for dead lifts? I use 'em, and wear gloves for most of my work, 'cause my grip will give out before my larger muscles. I've had elbow problems in the past and found there are a lot of things I could do that didn't cause it pain. If you train in a gym there a many machines that will take your elbows out of the picture and focus on other muscles.

Go for it, you can build those muscles.

Thanks so much for your support.

Ran over time working on vehicles almost every single night.
This week I had about a 50% arms workout.
Managed to set up something for doing body weight dips in the garage, and did about 1/2 hour on tuesday.
Wednesday was swimming. Coach had a hard workout so I had to watch myself and take it easy.
Thursday was chest / back. It feels like I am 50% but really I am doing 85-90% of what I was doing before.

Tonight we'll see.

On tuesday after work, I want to massage and got my arms worked on, trying to get some adhesions out of my arms.
She pretty much killed me, but s l o w l y it is starting to feel better.

Just gotta be careful to not get carried away.

[BergMuscle]

Sounds like good, slow, steady progress. Keep at it, that approach will pay off over time.

BTW, this is the dip station that I built for myself earlier this summer.

[67fastback]

Originally Posted by BergMuscle

Sounds like good, slow, steady progress. Keep at it, that approach will pay off over time.

BTW, this is the dip station that I built for myself earlier this summer.

Thanks, that looks great.
It's certainly nice being able to do some good exercises at home, when I'm running late.

Sunday was a shoulders day
Not bad, but light to medium light weights. 70-80% of normal on the shoulders
Hit the abs really hard tho.

Tuesday was arms, and I was at some PB's which was a real surprise.
So nice to feel a solid workout again.

Left elbow is still hurting, so I'm going to see the doc soon, about getting a physio to work with me on it.

Anyway I am pretty stoked about the solid arms workout

[67fastback]

Legs and back workout was solid on Sunday.
Upped the squat # a bit and the stiff legs dead lifts were also solid. I actually avoided upping the # on this, and wanted to stress the form. I should be ready next time to up the #.
Everything else was solid, and i am feeling pretty good about how things are going.

I am going to add some light grip strength routines to my exercises, to see if I can isolate and then work on the sore/injured spots in my elbows and arms.

[BergMuscle]

Keeping the weight at light to moderate and focusing on form is an excellent strategy. It's a really great way to be sure you are getting the most out each exercise.

[67fastback]

Originally Posted by BergMuscle

Keeping the weight at light to moderate and focusing on form is an excellent strategy. It's a really great way to be sure you are getting the most out each exercise.

I think you are right. Keeping with my common sense, when things are hurting a little.

I did some isometric exercises for my left arm, trying to focus on where the pain is, and what movement.
It seems to be most painful (for lack of a better description) during a plucking movement with the fingertips squeezed together like you are picking up a pop bottle from the cap, then lifting all the way up till the forearm touches the bicep.

What i did was isolate each finger, squeeze until there was some moderate level of pain, and go through the movement. Usually with everything at once, there was too much pain.
By isolating each finger, it's tolerable.

A little better today after the exercises, so I think that I am on the right track

Workout wise, Tuesday was a great workout night, (chest/back) I am making some gains and returning to full strength on most exercises.

Wednesday I definitely worked a lot harder in the pool than I planned. Chest and back were aching from the weights, but I still kicked @ss. Funy because the only way that I talked myself into going to the pool to train, was to convince myself that I was going to take real s l o w and easly LOL

Diet wise, I am back adding more protien again.

Feel good today, a little worn out. All my muscles are sore. Legs and back from squats and DL on sunday. Chest and upper back from tuesday gym and cardio wise I am bagged from swimming.
But I feel GREAT Must be something wrong with me LROTFLMAO

[67fastback]

This is kind of a good way for me to keep a journal of my fitness activities, but busy personal life, means the updates are less frequent. Gonna try for once per month.

So generally I am doing great. My #%^@ing arthritis has been very active. Worse that it's been for quite a long time. I am hoping with fall coming and the end of the long HOT summer, the cooler weather will bring some reduction in soreness.

The elbow injury is still hanging around, but I just keep my sense of humour, and plod along.

Gym has been going pretty darn good. I think that I have come a long long way in overcoming the weakness due to shoulder surgery and am getting ready to start ramping the BP.

Hit some PBs on a lot of exercises including BW dips, which in two weeks I am adding the belt and weight.

Generally I am inching up 5# at a time or upping the reps. Careful solid progress. I am done looking in the mirror. As the weights slowly go up the rewards will come. Sensible and patient, I will remain.

Swimming started and I have been making fantastic progress with my asthma. SO much so that I have not been using any medication for a number of months. This is great news, and means I can start entering swim competitions again, without fear of running out of O2 after 30 seconds.

It might not be a bad thing getting mouth to mouth from a cute lifeguard girl, but usually it doesn;t work that way.

So the plan is to hit some swim meets starting in late october or november

[67fastback]

Working with a trainer now, who is a power lifter. He's big on free weights DB's and BB's. Not so with machines. He wants me to limit my use of machines, and drop some entirely.

First session went okay, and got some good critiques on my squat technique.
Hit a PB on the first session, without any spotting. This was a surprise as it's a very deep squat. My leg position is going to be very different, now. My flexibility needs a lot of work

Burned up my muscles good. Ended up getting a muscle injury from swimming. That is pretty much healed now. but had to lay off training, for a couple weeks, and swimming and lifting for 1.5 weeks
Hit a PB on the bench, today so I feel like I am back on the way

Next session with the trainer is deadlifts (he's big on squats and deads)
I might have to go easy, with the back injury healing, but am looking forward to the critique on my technique.

[BergMuscle]

Sounds like you are on the comeback trail. Train smart, train hard, and keep us posted.