06/06/13 Macros
AM Session: (6-8 Reps)
Incline DB Bench
8x75
8x80
7x80
Bent Rows
10x135
10x135
10x135
Pushdowns
8x95
8x95
8x95-80-50 (DS)
Cable Curls
8x57.5
8x57.5
8x57.5-50-25 (DS)
PM Session:
High Bar Squats
10x135
5x165
5x185
5x185
(Added a set this week and will add a set next week. Then start adding weight.)
Hip Thrust
10x45
10x45
10x45
10x45
10x45
Neck Harness
25x25
25x25
25x25
25x25
Wrist Curls
25x65
25x65
25x65
25x65
Hanging Knee Raise
10xBW
10xBW
10xBW
06/07/13
Incline Situp w/ MB Toss
25x12
25x12
Hyper Extensions
25xBW
25xBW
Treadmill (Pace)
5K @ 5.9Mph (28'09)
(All treadmill work is done @ 1% incline. Don't think I mentioned that before. Had to stop and tie my shoe so I increased the pace over the last mile. Nike.com says I did a 6'50 mile, didn't think it was that quick but I'll take it!)
Final Thoughts....
Very productive couple days, added some hip, glute and abdominal work per Bama's suggestions. Will add this to my PM sessions.
Thanks for the feedback and emailing me those exercises. I think you hit the nail on the head.
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Thread: baker's journal
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06-08-2013, 06:19 AM #2191Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-08-2013, 07:20 AM #2192
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06-10-2013, 02:51 PM #2193
06/08/2013 Macros
AM Session : (6-8)
Seated DB Press
8x70
8x70
10x70
Pullups
8xBW
8xBW
8xBW
Parallel Bar Dips
8xBW+50
8xBW+50
8xBW+50
BB Curls
8x95
7x95
6x95
PM Session:
Sumo Deadlift
5x225
5x275
5x295
5x330
(Will increase top set 2.5lbs next week)
GHR's
10xBW
10xBW
10xBW
(Home made GHR w/ feet under bar. From push up position to vertical. Ouch, will keep reps the same till I can complete all w/o push up assistance.)
Neck Harness
25x25
25x25
25x25
(Increased weight here since it was so light. Will keep at 25 reps per set till I hit all four sets, then make some adjustments.)
Wrist Curls
25x65
25x65
25x65
Final Thoughts
Another week in the books. Still liking this set up with the reps/sets and rotating rep ranges. Next week will be the last week with this exercise order. Will be switching it up to put arms first in the rotation to hit them when I'm fresh. Should be an interesting experiment and I will be taking measurements. Can't wait.
Thanks. Welcome.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-10-2013, 03:32 PM #2194
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06-14-2013, 04:22 PM #2195
06/11/2013 Macros
AM Session: (3-5)
DB Bench
5x90
5x90
5x90
Neutral Grip Pullups
5xBW+25
5xBW+35
5xBW+45
Skulls/CGBP (Plate Weight)
5x100
5x100
5x100
DB Curls
5x45
5x45
5x45
PM Session:
Deadlift
5x225
5x275
5x312.5
(Will increase 2.5lbs next week.)
Neck Harness
25x25
25x25
25x25
Wrist Curls
25x65
25x65
25x65
06/13/13 Macros
AM Session: (3-5 Reps)
Incline DB Bench
5x80
5x85
5x85
Pushdowns
5x97.5
5x97.5
5x97.5-80-50 (DS)
Cable Curls
5x57.5
5x57.5
5x57.5-50-25 (DS)
Final Thoughts......
Struggling to keep up this week. Missed Thursdays PM session due to work (and storms).
Thanks buddy!Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-16-2013, 07:38 AM #2196
06/15/2013 Macros
AM Session : (3-5)
Seated DB Press
5x70
5x75
5x75
5x75
Pullups
5xBW
5xBW
5xBW
Parallel Bar Dips
5xBW+60
5xBW+70
5xBW+70
5xBW+70
BB Curls
5x100
5x100
5x100
PM Session:
Sumo Deadlift
5x225
5x275
5x295
5x332.5
(Will increase top set 2.5lbs next week)
Neck Harness
25x25
25x25
25x25
Wrist Curls
25x65
25x65
25x65
Hip Thrust
10xBW
10xBW
10xBW
10xBW
10xBW
Final Thoughts
Good week despite the challenges with my schedule. Stats are virtually unchanged for the week.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-16-2013, 08:05 AM #2197
Program Adjustments
I struggle with arm size, always have. The largest my arms have been is about 16 inches and that was on a dreamer bulk, weighed around 240ish. So I thought I'd do an experiment where I prioritize arm movements first in the programming. Program will run 12 weeks. Here is the AM portion of my spit.
Tuesday
Triceps - Skull Crushers
Biceps - DB Curls
Chest - DB Bench
Back - WG Pulldowns
Thursday
Triceps - NG Bench
Biceps - BB Curls
Chest - Incline DB Bench
Back - Cable Rows
Saturday
Triceps - PB Dips
Biceps - EZB Curls
Shoulders - DB Press
Back - RG Pulldowns
Rep ranges will rotate just like the last few weeks. I plan on adding more volume to arm movements so 4-5 sets each. I will reduce the weight on all exercises and focus on form and MMC. Basic PM programming will remain unchanged, I may add some pullups and kroc rows. Should be an interesting few weeks.
Beginning Measurements:
Right - 14.75
Left - 14.50
^^Cold Flexed^^Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-16-2013, 06:22 PM #2198
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06-17-2013, 06:24 AM #2199
[QUOTE=baker;1088570633]Program Adjustments
I struggle with arm size, always have.
[QUOTE]
Me too.
.... I prioritize arm movements first in the programming.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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06-18-2013, 03:59 PM #2200
06/18/2013 Macros
AM Session: (12-15)
Skull Crushers (To Forehead)
12x75
12x75
12x75
15x75
(Slow and controlled reps. Will increase to five sets next cycle.)
Standing DB Curls
12x25
12x25
12x25
15x25
(Strict reps, nice squeeze at the top. Will increase to five sets next cycle.)
Flat DB Bench
11x65
12x60
11x60
12x55
(Had to make some adjustments on these. Will hit three sets @ 55 next cycle. Same as above, slow and strict, really trying to get that MMC and flex the muscle I'm working.)
Wide Grip Pulldowns
12x70
12x85
12x100
12x120
(Went with pulldowns and focused on that lat/rear delt contraction in the bottom and flaring the lats out at the top. Quite a good exercise when done correctly. Will back down to three sets next trip.)
Front/Side Lateral Raises
12/12x8
12/12x10
12/12x12
(I have time, so I'm tossing in some additional shoulder work. The delts could use to be rounder and fuller.)
PM Session:
Deadlift
5x225
5x275
5x315
(Will increase 2.5lbs next week. Will also adjust my warm up sets. The last set only is belted.)
Neck Harness
25x25
25x25
25x25
25x25
Wrist Curls
25x65
25x65
25x65
25x65
Seated Side Laterals
10x20
10x20
10x20
(More delt work......)
Hanging Knee Raise
10xBW
10xBW
10xBW
10xBW
(Um, ouch. I think I finally learnt how to do these correctly with the ab straps. Will increase reps on Thursday.)
Glute Bridge
25xBW
25xBW
25xBW
(Feel the burn, yea baby!!)
Final Thoughts....
First day on the new rotation and obvious additional volume. Wasn't planning on doing that much but I really am kind of free'd up in the mornings since I don't have to drop kiddies off at school. I'm going to use the extra time in the morning for me, and getting SWOLE. All the PM session work after deads is done in consecutive order, so like a giant set. It doesn't take long to run through it.
Appreciate the support guys.
IW that's awesome, wasn't sure if I was on the right track with my thinking. Appreciate the feedback!Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-19-2013, 08:25 AM #2201
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6740
Hey Bake - looking good man. I see your still grinding out the double sessions; god bless you.
I am a firm believer that arm size and your weight are directly correlated. Your prioritization schedule should absolutely help you with some patience and consistency. How long are you planning to run this program?
Keep up the hard work!"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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06-19-2013, 08:48 AM #2202
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06-20-2013, 05:16 PM #2203
06/20/13 Macros
AM Session: (12-15 Reps)
Narrow Bench
12x95
12x135
12x155
(This exercise irritates my shoulders...removed.)
Narrow Bench w/ EZ Bar (Plate Weight)
12x90
12x110
12x110
(This exercise is just too awkward...issues getting the weight into position....removed.)
Seated DB Extension
12x65
12x65
12x65
12x65
(Good exercise, no issues. Will use this in lieu of the two listed above.)
Incline DB Bench
12x60
12x60
12x60
(Had a better MMC with this than with DBB earlier this week. Can really get a good stretch in the bottom and squeeze at the top.)
Cable Rows
12x100
12x100
12x100
(Slow and controlled. Really focusing on contracting those shoulder blades together.)
PM Session:
High Bar Squats
5x135
5x165
5x185
5x205
5x205
(Missed last weeks session, added weight and sets this time. It felt like I could hold the form and I did. Will increase to three sets at the heaviest weight next week.)
Hanging Knee Raise
10xBW
10xBW
10xBW
10xBW
Hip Thrust
10x45
10x45
10x45
10x45
Neck Harness
25x25
25x25
25x25
25x25
Wrist Curls
25x65
25x65
25x65
25x65
Seated Side Laterals
10x20
10x20
10x20
10x20
Final Thoughts....
Great day training. Started out rough with determining which triceps exercise I will be most comfortable using this round. I think it was a good choice, shouldn't have any more issues. I considered bench dips but when done with no weight I could tell those were going to cause problems. Everything else was great. I am doing some additional cable work at the end of each AM session I'm not really recording. Just a few supersets for bi/tri before hitting the road. I call it the re-pump.
Thanks Doc. Planning on running it 12 weeks right now. The progress I make will factor into if I continue with the programming. I think that's plenty of time to see some progress, and I will be thinking about that each and every session. "You have 12 weeks to put some size on your arms, how hard are you going to push today......"
Been running this for about two months. It allows me to hit a full body session three times a week. Not really much different than before I just split it up into two sessions. Upper in the AM and lower in the PM. Squatting once a week and deadlifting twice a week. I will be pulling 5 plates one day I guarantee it, I'll get there 2.5lbs at a time.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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06-21-2013, 05:20 AM #2204No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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06-23-2013, 07:38 AM #2205
06/22/13 Macros
AM Session: (12-15 Reps)
Parallel Bar Dips
12xBW+25
12xBW+35
12xBW+45
12xBW+45
12xBW+45
(These felt really awesome today, therefore some added weight in this rep range. Not taking any chances with this one, really slow and controlled on ALL reps.)
EZ Bar Curls (Plate Weight)
12x50
12x60
12x60
12x70
12x70
12x70
(Went heavier than I had anticipated. It was there and my form was good so I cranked them out.)
Seated DB Press
12x50
12x55
12x55
12x55
(Decent sets here. No issues.)
Rev. Grip Pulldowns
12x100
12x100
12x100
Front/Side Laterals
12/12x10
12/12x10
12/12x10
PM Session:
Sumo Deads
5x225
5x275
5x295
5x325
(Last two sets were w/ belt. Feeling pretty close to a reset or a reduction in rep range. My preference is to drop to three reps and continue adding weight. Would like to hit at least 350 before a deload. Will add 2.5lbs to the top set and see where we are.)
Final Thoughts...
Skipped all the assistance work in the PM session. I took a little extra PWO in the AM and it upset my stomach (and attitude) for the rest of the day. Not sure what's in that stuff but it really seems to make me aggressive if I take too much. I think I'll stick with black coffee like I usually do.
Thanks for the support Bill.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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07-02-2013, 05:53 AM #2206
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08-01-2013, 05:54 AM #2207
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08-01-2013, 01:53 PM #2208
07/28/2013
Right - 15.25
Left 15.00
I'm up a half inch since I started this cycle (weigh about the same +/- 1-2lbs). I've had to hit chest/shoulders first the last couple weeks due to some elbow issues but everything is going well. Just don't have time to log like I used to. I hit 2x8 w/95's on DB Bench this week, should hit the 100's next week with no issue. Gaining strength and size, programming works.
Updated.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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