TURCO / Back with a Vengeance

[MWheatley]

Originally Posted by mjw8204

I'm guessing so that he can better isolate the hamstrings and take out as much lower back involvement as possible.

Ya i do this as well, i go down as far as possible but dont lock at the top. I try to focus on keeping the path of the bar in a straight line (dont let the bar come closer to my body) This seems to hit the hams best

[Turco]

Yeah, down to the ankles, back up to about knee level and back down.

[-Lucifer]

Originally Posted by Turco

Yeah, down to the ankles, back up to about knee level and back down.

Thanks, broheim. I'll give those a try, after I feel like changing my exercises.

[Turco]

TUESDAY - THE RIGHT TO BEAR ARMS

BB Curls
50 x 15
110 x 10
110 x 15
100 x 10

Cable French Press
4 sets x 10-12 reps

DB Hammer Curls
45 x 10
55 x 10

Cable Hammer Curls
2 sets x 12 reps

Alternating Standing DB Curls
50 x 12
55 x 10

Cable Decline CGBP at pulldown station
4 sets x 10-12 reps
+ 2 set of regular tricep pushdowns (6 reps normal grip + 6 reps wide grip)

Single Arm Tricep Pushdowns
4 sets

OH Behind the Neck Curls
3 sets of 10 reps


Notes: The gym was crazy busy so I didn't get to do my exercises in the order I normally do. And the squat racks were crowded with people waiting around to get in - no 135 lb curling this week.

[-Lucifer]

Originally Posted by Turco

Notes: The gym was crazy busy

At what time do you hit the gym?

[Turco]

Originally Posted by -Lucifer

At what time do you hit the gym?

After work. Around 5. It's not a bad crowd, except there is always a healthy dose of douche-tards walking around.

[MWheatley]

Strong BB curls man 110x15 is crazy. What exactly is a french press?

[mjw8204]

LOL @ the workout title.

Strong-ass curls, man.

[Turco]

Originally Posted by MWheatley

Strong BB curls man 110x15 is crazy. What exactly is a french press?

It's a seated overhead tricep extension with a bar. I'm sure you've seen people doing them with a DB.

Originally Posted by mjw8204

LOL @ the workout title.

Strong-ass curls, man.

Thanks, Matt. Ass curls are the best.

[BluntD]

T-Minus 2 hours until my arm day completely obliterates yours






Of course, I also do shoulders as well, which I will conveniently not compare to your workout for some odd reason...

[-Lucifer]

Originally Posted by MWheatley

What exactly is a french press?

It's basically a skullcrusher but you lower the bar behind your head.

[mjw8204]

Originally Posted by Turco

Thanks, Matt. Ass curls are the best.

You punk. That hyphen was put there for a reason.

Originally Posted by BluntD

T-Minus 2 hours until my arm day completely obliterates yours

I think the two of you meeting somewhere for a curl-off is a great idea.

[Turco]

Originally Posted by BluntD

T-Minus 2 hours until my arm day completely obliterates yours

Of course, I also do shoulders as well, which I will conveniently not compare to your workout for some odd reason...

LOL Thanks, Blunt-o

Originally Posted by -Lucifer

It's basically a skullcrusher but you lower the bar behind your head.

I do them seated instead of lying down. Like this, except I wear a tshirt:

Originally Posted by mjw8204

You punk. That hyphen was put there for a reason.

I think the two of you meeting somewhere for a curl-off is a great idea.

In! I would so dominate, it wouldn't even be funny.

[-Lucifer]

Originally Posted by Turco

I do them seated instead of lying down. Like this, except I wear a tshirt:
[img]http://www.philkaplan.com/thefitnesstruth/images/exercise%20man%20-%20Tricep%20French%20Press.jpg[../img]

I don't like the seated version too much. I can't stop my elbows from flaring.

[Turco]

My elbows flare as well, but honestly, I don't think it matters a whole lot in the grand scheme of things. Try to keep your elbows in as much as you can, but remain in a comfortable position.

[BluntD]

Originally Posted by Turco

In! I would so dominate, it wouldn't even be funny.

[Turco]

Originally Posted by BluntD

[IMG]http://i239.photobucket.com/albums/ff113/jfilip0503/ivan_drago.jpg[IMG]

It's on, brother man! Like I said before, I may come to DC sometime in the Spring. We'll curl away then.

[BluntD]

Originally Posted by Turco

It's on, brother man! Like I said before, I may come to DC sometime in the Spring. We'll curl away then.

If you come out here, the only curling we'll be doing is of the 12oz variety at one of the local health centers.




In this case, health center stands for bar or bar-like establishment.


seriously, keep me up to date on if you decide to come.

[Turco]

Will do. I'm pretty lightweight when it comes to alcohol. Just sayin'...

[BluntD]

Originally Posted by Turco

Will do. I'm pretty lightweight when it comes to alcohol. Just sayin'...

FINALLY, something else I'm better at then you!


Don't worry, I'm slowly losing my edge too. We can toss back a couple and then challenge some local fan-boys to a good ol fashioned scrimmage of volleyball.

[Turco]

Seriously, I've been playing volleyball twice a week for months now, and it's awesome. I can't believe I was never really into it before. I'm not that great, but I play okay.

As far as drinking goes, I'm pretty sure I drank more when I was 20-22 than I have in the last 7 years. A beer or two here and there is all. I went out to a bar and had two beers with friends last night. I was feeling good. We hung out, talked and had a good time. I don't remember getting sh.tfaced being all that great.

[demike]

Impressive curling, that is some high reps. Which has done more for your arm size, the higher rep work or the lower rep work? Or something else?

Solid work, I did not know what a french press was either...

[Turco]

Originally Posted by demike

Impressive curling, that is some high reps. Which has done more for your arm size, the higher rep work or the lower rep work? Or something else?

Solid work, I did not know what a french press was either...

I would say higher rep work. Ihaven't done much low rep stuff in a while, except when I'm trying to break through some weight plateou.

French press... Yeah, I'm usually not good with all the fancy exercise names either.

[Turco]

WEDNESDAY - SHOULDERS/TRAPS/ABS

Seated DB press
50 x 15
80 x 10
100 x 6

Smith Press
1 plate/side x 15
2 plates/side x 12

HS Shoulder Press
3 plates/side x 10
2 plates/side x 12
1 plate/side x 10 (partials, bottom 1/2)

Cable Lateral Raises
3 sets thumbs up, 3 sets thumbs down, alternating, 10-15 reps each set

Reverse cable flys
5 sets x 10-12 reps

Smith Shrugs
5 sets of 10 reps

Cable Crunches
4 sets

Notes: I threw the smith press in between DBs and the HS. Great workout. In your face, Blunt.

[-Lucifer]

Originally Posted by Turco

Seated DB press
50 x 15
80 x 10
100 x 6

Nice job with the 100s.

[MWheatley]

Awesome workout man - lots of pressing. 100s are fuucking impressive on db military

[VoxExMachina]

Originally Posted by -Lucifer

Nice job with the 100s.

^ This. Strong lift.

[nads786]

good **** man

didn't you get up to 105s with military db press?

[Turco]

Originally Posted by -Lucifer

Nice job with the 100s.

Originally Posted by MWheatley

Awesome workout man - lots of pressing. 100s are fuucking impressive on db military

Originally Posted by VoxExMachina

^ This. Strong lift.

Originally Posted by nads786

good **** man

didn't you get up to 105s with military db press?

Thanks, guys. Yes, I did get up to 105s with the DBs, but I'm trying to save some energy for the 2nd exercise. That's the plan for now

[-Lucifer]

Originally Posted by Turco

Yes, I did get up to 105s with the DBs, but I'm trying to save some energy for the 2nd exercise. That's the plan for now

Longer rest intervals?