Thoughts? I've been working hard on my chest recently. This picture made me notice how grossly out of proportion my arms are to the rest of my body. This is also a fantastically large picture. It looks better as my avatar.
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11-16-2010, 09:29 AM #1
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11-16-2010, 09:41 AM #2
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11-16-2010, 10:12 AM #3
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11-16-2010, 10:47 AM #4
- Join Date: Nov 2009
- Location: Michigan, United States
- Age: 37
- Posts: 186
- Rep Power: 405
Thanks. Here's the daily breakdown:
Meal 1: 1 cup oatmeal, 1 scoop whey, 1 scoop casein
Meal 2: 40 grams slow carb, 6 oz. lean meat
Meal 3: 1 scoop whey, 0.5 scoops casein, Go Lean Kashi bar
Meal 4: 40 grams slow carb, 6 oz. lean meat
Pre Workout: White Flood, 20g whey, 15g dextrose
Post Workout: Creatine, 1 scoop whey, 1 scoop casein, 40g dextrose
Meal 7: 8oz. steak or 6oz. salmon, 12oz sweet potato
Meal 8: 2 scoops casein in skim milk
This does not change. It's what I eat every single day. I add one extra meal on either Friday or Saturday night as a cheat.
Thanks! I don't work my arms very often. They just grow, which is cool I guess. My chest is starting to come around, but you're right, it just takes hard work.
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11-16-2010, 02:10 PM #5
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11-16-2010, 02:31 PM #6
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11-16-2010, 02:34 PM #7
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11-16-2010, 02:38 PM #8
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11-16-2010, 02:38 PM #9
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11-16-2010, 02:40 PM #10
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11-16-2010, 02:44 PM #11
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11-16-2010, 04:12 PM #12
- Join Date: Nov 2009
- Location: Michigan, United States
- Age: 37
- Posts: 186
- Rep Power: 405
Thanks for all of the compliments everyone! I appreciate it very much. It's taken a long time to get to this point, so it's nice to get some strong feedback/appreciation. I know you all feel the same way about yourselves.
To address the questions.
1). When I reference lean meat I mean chicken, turkey, tilapia, etc. I know I wasn't very specific, but it doesn't really matter. High in protein, low in fat basically.
2). I use Optimum Nutrition products for all of my protein needs. They are the best and I haven't used a different protein in over 6 years.
3). I use NOW Dextrose powder. I like it because it's cheap and you can buy it 10 pounds at a time.
Thanks again, guys!
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11-16-2010, 04:54 PM #13
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11-16-2010, 05:15 PM #14
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11-16-2010, 05:43 PM #15
- Join Date: Nov 2009
- Location: Michigan, United States
- Age: 37
- Posts: 186
- Rep Power: 405
So, I don't recommend my arm routine very often. The main reason being that I only work arms (on average) once every two weeks. Here's the routine:
Biceps
Barbell Curls (stay strict and focus on bringing the weight up by shortening and squeezing the biceps, don't just lift your forearms up):
- 4 sets of 6-12 reps, final set is to failure with a couple of cheat reps to get the negatives
Supinated Dumbbell Curls:
- 3 sets of 6-12 reps, heavy as you can with good form and squeeze for one to two seconds at the top
Seated Incline Dumbbell Curls
- 3 sets of 6-12, see above for details
Triceps
Seated Overhead Triceps Extensions:
- 4 sets of 8-12 reps, go heavy and get a good stretch at the bottom. Focus on lengthening the long head of the triceps and then squeeze tightly at the top
OR, Close Grip Bench Press:
- 4 sets of 8-12 reps, don't wimp out here. This should be heavy as this is a great mass builder. Not recommended if you have bad shoulders.
French Press:
- 3 sets of 10-15 reps, keep this movement light and DO IT PROPERLY. Your arms should not be straight out in front of you like a bench press. Point your elbows at a 45 degree or lower angle behind your head and make sure to lock out for a second or two.
Triceps Cable Press down (alternate each work between rope and straight bar):
- 3 sets of 15 reps, squeeze hard and go heavy. The machines at my gym don't go heavy enough so I just make sure to lock and hold until it really starts to burn. This is great for bringing out some sick lines.
Forearms
Straight bar reverse curls
- 3 sets of 8-15 reps
Wrist Curls (pick any one each workout)
- 3 sets of 8-15 reps
Hammer Curls
- 3 sets of 6-12, same rules as supinated dumbbell curls.
Hope this helps. Again, it's not the best routine, but my arms have never been my weak point, so I just hit them with the basics.
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11-16-2010, 05:44 PM #16
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11-16-2010, 08:25 PM #17You can, and need to find a ground that you know you are suppose to stand on.. hence, stand your ground, this is the place where you know everything is as it should be for you. If you stand in a place where you know in your heart things are wrong, most things around you will never be right.
Rule number one, never work at being what another man defines as being "honorable", Honorable is is being true to what you know and and doing what you know is right for you..
Nagalfar
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11-16-2010, 08:34 PM #18
- Join Date: Nov 2009
- Location: Michigan, United States
- Age: 37
- Posts: 186
- Rep Power: 405
Sure. There are a couple of options really. Here are a few staples in my diet:
1). Sweet potatoes
2). Whole grain organic noodles (I like rotini)
3). Oatmeal
4). Whole grain bread (check the ingredients)
I actually have to be pretty selective about what kinds of grains I take in because I have a gluten sensitivity which causes serious stomach cramping. Mind this when selecting your grains if you have similar problems. It will keep you out of the gym for sure.
Just some examples. Thanks for the question!
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11-17-2010, 02:42 AM #19
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11-17-2010, 03:27 AM #20
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11-17-2010, 04:21 AM #21
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11-17-2010, 05:44 AM #22
- Join Date: Nov 2009
- Location: Michigan, United States
- Age: 37
- Posts: 186
- Rep Power: 405
The tattoos are dichotomous characters. One is an angelic/celestial type creature with big silver wings ensnared by a demonic snake. The other is a fiendish type create with bat-like wings ensnared by a celestial snake. Metaphorically, they represent the struggle to do the right thing and to make the right decision, even at the expense of doing something "wrong" as perceived by others.
Also, I illustrated them, which is equally important to me.
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11-17-2010, 11:46 AM #23
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11-17-2010, 12:30 PM #24
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11-17-2010, 01:48 PM #25
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11-17-2010, 02:22 PM #26
- Join Date: Jan 2009
- Location: California, United States
- Posts: 3,302
- Rep Power: 2195
"I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more."
"Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal. You either grow or regress; nothing stands still".
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11-17-2010, 08:05 PM #27
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11-17-2010, 08:22 PM #28
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11-17-2010, 09:06 PM #29
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11-18-2010, 05:04 AM #30
****ing awesome man! +rep!
how's your lifts?The world would be a better place if everyone would channel their frustration and anger to better themselves and be nicer to everyone they meet. Everyone has their own fights and stories to tell, you are not more important than another.
- note to self, lessons from 2016.
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