Still sick here but almost gone, still hitting hill climbs, pullups, pushups, dips, ATG split squats and allot of other stuff..No heavy weight yet but soon
Hey bro great to hear from you! Yeah I thought it was down for good too lol
The first thing that popped out at me is what about compound pulling movements like weighted chins? Its pretty much the best bicep exercise imo because you're getting full ROM not just from the elbow jount but the shoulder joint is also involved as well which I think may have something to do with it..Point being get strong as absolute fuk on weighted chins and if you eat enough they should grow
I know what you mean by feeling like you gotta be over 200 lol
I'd do a strength day and volume day (bbing) and then add in some fascia stretching if you remember the bicep fascia stretch?
Also Rich Piana had this deal where you take 15 pound dumbbells and do 100 reps on curls / overhead tricep extensions for arm growth and that for sure got me more sarcoplasmic hypertrophy. I usually hit about 70 reps for one set 1x per week. I was doing 100 reps and holy crap what a pump
Remember delts also shape the arms too so you can add in 100 rep lateral raises/front raises/rear delt flies with lighter dumbbells only 1 set on everything I do
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05-08-2024, 05:43 PM #7231
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,048
- Rep Power: 222024
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-11-2024, 10:53 AM #7232
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,048
- Rep Power: 222024
Been a grind here for sure..Got down to 195 pounds so from my top of 215 I lost about 20 pounds in 6 weeks or however many its been since the ear infection
Still sick too but much better, been chewing bits of garlic last few days in an effort to kill whatever this sinus BS is..
Did some recovery weights yesterday, squats and rows + accessory work only working with 225 so nothing much to postLast edited by dopamine72; 05-11-2024 at 11:06 AM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-18-2024, 05:18 PM #7233
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,048
- Rep Power: 222024
Back up to 202 body weight and definite fat loss
1/2 mile flat @ 3mph / 1/2 mile full incline @ 3mph
ATG Split Squats: BWx10 for 3 sets
Cossack Squats: BWx25
Other dynamic warmups
Shoulder dislocations
Handstand Shoulder Press: BWx5 for 3 sets / BWx6 for 2 sets
Deadlifts: 135x5, 185x5, 225x5, 275x5, 315x5, 365x6
Burpees: 50 as fast as I could
Time to work on burpeesJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-22-2024, 10:08 AM #7234
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,048
- Rep Power: 222024
Still leaner than before and about the same strength, being sick like that for 7 weeks just made me burn fat I guess.
Doing more circuit training style lately
Knee Strengthening/rehab: Backwards walking on turned off treadmill for 5 mins
- Tibialis riases
- Pullups
- Pushups
- Calve Raises
- Nordic curls
- Side back extensions (QL rehab/Strengthening)
- Goblet squats on slant board
- Leg raises
Did 4 rounds and my body feels less sore today. The backwards walking on treadmill, tibialis raises and side back extensions made my body feel less pain for sure
So the lesson is sometimes you need to 100% stop the powerlifting and do corrective exercises to heal your body so you can get back to power lifting pain free and be even strongerJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-22-2024, 12:54 PM #7235
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,048
- Rep Power: 222024
So the side back extensions are making my back feel WAY BETTER
This is now another staple exercise for me:
https://www.youtube.com/watch?v=ZH1umBje_K8Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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05-22-2024, 01:22 PM #7236
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