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  1. #121
    Registered User George2100's Avatar
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    Mirin them forearms?





    Eatin like a horse and sweatin like a pig!
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  2. #122
    Grandpa Yoda deltpecx's Avatar
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    The guy who thought his arms were small.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  3. #123
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    The guy who thought his arms were small.
    Lol they are small!
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  4. #124
    Registered User George2100's Avatar
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    9/30

    Hit some arms late last night!
    All supersets for this session
    30-60 sec rest between supersets
    No rest between exercises within the supersets

    Cable curls 4x15@75lbs
    Superset
    Rope pushdowns 4x15@75lbs

    Hammer curls 4x10@45lbs
    Superset
    Close grip bench 4x10@185lbs

    Bb curls 4x10@95lbs
    Superset
    V bar pushdowns 4x10@120lbs

    Rope cable curls 4x12@75lbs
    Superset
    Overhead cable ext. 4x12@75lbs

    Concentration curls
    2x15@25lbs

    Got a good arm pump here. Still able to use pretty heavy weights with a high volume.
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  5. #125
    Puni's Alt Account 400Lb Gorilla's Avatar
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    That is a lot of work thrown in together for the arms lol. You do like volume. Mirin the beard and those "small" arms

    Originally Posted by George2100 View Post
    Thanks man! Very true statement about the “bro split”. The 8 rep thing...
    So, every set leading up to the last one is a warm up. I basically ramp up to a top set on barbell presses. I like getting the extra volume in. I think I could have gotten the 190 for 10-12 if I went in fresh and hit failure. I’m a volume guy at heart lol

    Edit: heavy cable rows...lol I know it looks odd. I get a better contraction in my back with those compared to barbell rows. I like to pasuse for a second or 2 at full contraction
    YAAAAASSSS Volume is King! lol you are like the 500th person I know(including myself) that prefers something else to barbell rows. It is just hard as fuk to get that contraction and connection on BB rows. Cable and DB rows are where its at. More grip options, less strain on shoulders, and more ROM with DBs and cables. Only trade off is I think the BB is easier to throw a lot more weight on
    You would be surprised just how much time I have to waste.
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  6. #126
    World Warrior TypeNirvash's Avatar
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    damn brah!!! looking solid thick tight!!!
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  7. #127
    Registered User George2100's Avatar
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    Originally Posted by TypeNirvash View Post
    damn brah!!! looking solid thick tight!!!
    My man! Thanks brother haha
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  8. #128
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    That is a lot of work thrown in together for the arms lol. You do like volume. Mirin the beard and those "small" arms



    YAAAAASSSS Volume is King! lol you are like the 500th person I know(including myself) that prefers something else to barbell rows. It is just hard as fuk to get that contraction and connection on BB rows. Cable and DB rows are where its at. More grip options, less strain on shoulders, and more ROM with DBs and cables. Only trade off is I think the BB is easier to throw a lot more weight on
    Dude lol so much hate on high volume from a lot of people. I’ve made my fastest gains during periods where volume was ridiculously high and I was force feeding haha

    And yeah man...I used to love barbell rows. I used to always do the same weight and reps on bb rows as bench press to balance things out. Eventually I just couldn’t feel it in my back...other than my lower back. Bb rows are very uncomfortable when you have SIJ dysfunction
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  9. #129
    Registered User George2100's Avatar
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    I’m doing another one of my self experiments. This one is going to get some hate lol
    I’m doing 100 reps for biceps and 100 reps for triceps everyday. Different exercises and rep schemes. 5x20, 2x50, 1x100. I’m also leaving in the arm day. Let’s see if my lifts suffer...doubt it
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  10. #130
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    I’m doing another one of my self experiments. This one is going to get some hate lol
    Poking the nest you are.





    Originally Posted by George2100 View Post
    I’m doing 100 reps for biceps and 100 reps for triceps everyday. Different exercises and rep schemes. 5x20, 2x50, 1x100. I’m also leaving in the arm day. Let’s see if my lifts suffer...doubt it

    I've done 100 reps the day after I trained a body part but not everyday.
    I liked it.


    BRB: I'm seeing a consensus about your arm size appear.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  11. #131
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Poking the nest you are.








    I've done 100 reps the day after I trained a body part but not everyday.
    I liked it.


    BRB: I'm seeing a consensus about your arm size appear.
    I’ve been watching too many CT fletcher videos! Haha
    I trained chest everyday for a few months. It’s been my strongest muscle group ever since. Trying out for arms now
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  12. #132
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    I’ve been watching too many CT fletcher videos! Haha
    I trained chest everyday for a few months. It’s been my strongest muscle group ever since. Trying out for arms now

    How many days in a row, 7?
    As you know I've been rack pulling every session.

    My shoulder is feeling better. Hasn't felt this good in a long time.

    My back is feeling pretty tight too.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  13. #133
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    How many days in a row, 7?
    As you know I've been rack pulling every session.

    My shoulder is feeling better. Hasn't felt this good in a long time.

    My back is feeling pretty tight too.
    6 days in a row lol I take Saturdays off from life! Haha
    I see nothing wrong with hitting something everyday. The body will adapt. Plus you’re sending fresh blood and nutrients to it daily. Should help with faster recovery and growth.
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  14. #134
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    ... Plus you’re sending fresh blood and nutrients to it daily. Should help with faster recovery and growth.
    That's the idea behind training 100 reps on a body part that was train the previous session.

    I think it worked well when I did that.

    I might give our 100 reps scheme a try...but not on shoulders.

    I trained 100 reps on legs for a while. It got kinda brutal.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  15. #135
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    That's the idea behind training 100 reps on a body part that was train the previous session.

    I think it worked well when I did that.

    I might give our 100 reps scheme a try...but not on shoulders.

    I trained 100 reps on legs for a while. It got kinda brutal.
    I actually like 100 rep sets for shoulders. Rear/side raises works well that way. 100 rep behind the neck presses give me a disgusting pump too lol
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  16. #136
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    I actually like 100 rep sets for shoulders. Rear/side raises works well that way. 100 rep behind the neck presses give me a disgusting pump too lol
    LOL!

    When I was doing 100 reps on the day or two after my delt session I would do 100 reps for each delt and 100 presses, 400 total. I did 4 sets of 25 reps or 5 sets of 20 reps

    It felt great but I think that was a bit of over kill for me.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  17. #137
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    LOL!

    When I was doing 100 reps on the day or two after my delt session I would do 100 reps for each delt and 100 presses, 400 total. I did 4 sets of 25 reps or 5 sets of 20 reps

    It felt great but I think that was a bit of over kill for me.
    Yeah I feel like hitting shoulders hard and often can cause problems for some people. Ive been hitting 100reps a day on rear delts for about a year straight now. No issues there. Chiro said I was one of the only lifters he’s seen with good posture lol I attribute it to the rear delt training. My rear and front delts are evenly developed
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  18. #138
    Puni's Alt Account 400Lb Gorilla's Avatar
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    100 reps for triceps and biceps...

    Not sure I see anything wrong with that. You could always drop a day if you thought it was too much but like you mentioned I think you would end up adapting to the work. The only real issue you would face would be the start of it as you did get adjusted to it. But even that is depending on how much you use your muscle outside of the gym.
    You would be surprised just how much time I have to waste.
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  19. #139
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    100 reps for triceps and biceps...

    Not sure I see anything wrong with that. You could always drop a day if you thought it was too much but like you mentioned I think you would end up adapting to the work. The only real issue you would face would be the start of it as you did get adjusted to it. But even that is depending on how much you use your muscle outside of the gym.
    I see nothing wrong either. I just like doing what everyone else says doesn’t work lol. It’s just light work to get a pump. Doubt I’m even breaking down muscle tissue much. Not sore whatsoever. I have worked physical labor for over a decade, so I think my arms can handle way more volume than I was doing in the past.
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  20. #140
    Registered User George2100's Avatar
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    10/01 leg day!

    Warm up:
    Giant set 3 rounds
    Leg curls x15
    Leg ext. x15
    Good girls x15
    Bad girls x15

    Work:
    Lumberjack squats
    45x12
    70x10
    90x8
    115x6
    135x6
    45x12

    Zercher squats
    45x15
    95x12
    105x10
    115x8
    135x12

    Single leg ext
    2x12@45lbs

    Db RDL
    3x8@130lbs

    Split squats
    50x10
    90x8
    130x4
    BWx15

    Leg ext 3x12@105lbs
    Superset
    Leg curls 3x12@60lbs


    Had a good time. Almost puked. Last winter I couldn’t even tie my own shoes or do bodyweight squats. I’m happy with this session. I’ll be sticking to more high volume and TUT for leg training. 3-sec negatives for everything.
    Last edited by George2100; 10-01-2020 at 05:13 PM.
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  21. #141
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Had to look up lumberjack squats. Never heard of them. They look kind of like a heavier version of goblet squats.

    Solid wheel work. 3 types of squats that are not exactly common lol.
    You would be surprised just how much time I have to waste.
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    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Had to look up lumberjack squats. Never heard of them. They look kind of like a heavier version of goblet squats.

    Solid wheel work. 3 types of squats that are not exactly common lol.
    I told you man. I like doing what other people don’t do! Lol

    Yeah they are basically just heavy goblet squats. Easier to load and can use more weight than a dumbbell.

    I tore my MCL in my left knee and have an SIJ issue. Lots of problem last year that led to me not being able to do any lower body work. Sucked really bad. Now I’m just trying to hit them with loads of volume on movements that don’t cause too much pain...still a good amount of pain though. Builds character haha
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    10/02 shoulder day!

    Warm up: start with 5lb dumbbells and keep moving up in weight. 10-20 reps various raises. 5-7 sets. Just trying to fill the delts with as much blood as possible.

    Work:
    Side raises
    6x15@25s
    1x30@10s

    Seated Db OHP
    45sx12
    65sx12
    75sx10
    75sx10
    75sx8

    Rear delt fly
    3x12@25s

    Front raises
    4x12@25s

    Face pulls
    90x12
    90x12
    45x24 reps
    90x12
    45x24 reps

    Db shrugs
    5x15@95s


    Probably going to do barbell shrugs next week instead. My dumbbells only go up to 100 each. Just felt like getting a pump today
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Sucks about the MCL and SIJ issues but it seems like you got a pretty good handle on it. lol at "building character". Is there anything they can do to correct the SIJ issues? I was only vaguely aware of the term before this journal and I have done a little looking into it, but there seems to be a chit ton of research on it(and I aint got the time to read a doctorate level thesis on it )

    solid seated presses and I like the decrease in weight and doubling of reps on that last burnout set of lateral raises. You do these one side at a time or both sides at once?
    You would be surprised just how much time I have to waste.
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    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Sucks about the MCL and SIJ issues but it seems like you got a pretty good handle on it. lol at "building character". Is there anything they can do to correct the SIJ issues? I was only vaguely aware of the term before this journal and I have done a little looking into it, but there seems to be a chit ton of research on it(and I aint got the time to read a doctorate level thesis on it )

    solid seated presses and I like the decrease in weight and doubling of reps on that last burnout set of lateral raises. You do these one side at a time or both sides at once?
    Yeah, it sucks lol. I was going to a chiro last year when it was bad. That helped so much. I haven’t been in about 4 months. Used to go 3x per week. He taught me how to pop it back in place so I just do that when bad things happen haha
    I just stay away from heavy bent over barbell rows, conventional deadlifts and back squats. The pain is minimal so long as I avoid those.

    For side raises, sometimes I do both at a time. Sometimes I do one arm at a time leaning at a 45 degree angle. I just hold on to the side of the squat rack and lean out.
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    International chest day!

    This one’s an arse kicker. Haven’t really flat benched heavy in about a year. So, naturally I hit that movement with 12 sets lol. Did some singles to finish it off. I didn’t have a spotter so I wasn’t able to go as heavy as I wanted to. Lots of sets, lots of reps to make up for that!

    Work:
    Bench press
    45x15
    135x15
    155x12
    185x8
    205x6
    225x4
    245x1
    265x1
    275x1
    295x1
    305x1
    135x38 reps lol why not?!

    Incline Db press(modified rest/pause. 6 sets 20-30 seconds rest between sets)
    85sx6/5/5/4/3/3 reps

    Pec deck
    90x15
    105x12
    120x8
    135x6
    150x6
    165x6 reps

    Cable whatever-the-fuks
    15x15/12/10 reps

    Straight bar pushdowns (arms errday)
    105x15/12/10 reps


    Hit 305 for a single on flat bench. Wanted to go for 315 but didn’t have a spotter. That would have been a grind though. All time PR is 325 but my bodyweight was 180 at the time (fat boy). I’m currently at 168. I’d like to hit 325 again at 170 this year.



    Trying to build that plate of armor chest
    Last edited by George2100; 10-06-2020 at 05:44 AM.
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    Back day (yesterday)

    Weighted chins
    BWx10
    25x8
    45x6
    70x4
    90x4

    Barbell rows (super strict)
    45x15
    95x15
    135x10
    155x8
    185x6
    205x6
    225x6

    Lat pulldowns
    180x15
    195x12
    210x8
    225x6
    240x4
    255x4
    180x15

    Cable rows
    180x12
    195x8
    210x6
    225x6

    Db rows
    4x6@85lbs

    Overhead face pulls
    3x15@90lbs

    Poundstone curls
    1x100


    I have not done barbell rows in about a year. They are kind of sketchy with the SIJ issues, but I used really strict form and I’m in no pain today from them. I’m going to keep them in until they cause pain.
    Poundstone curls for those who are unaware - grab an empty 45lb barbell, do 100 curls without putting the bar down. Simple, but brutal.
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    Originally Posted by George2100 View Post
    Poundstone curls for those who are unaware - grab an empty 45lb barbell, do 100 curls without putting the bar down. Simple, but brutal.
    Just curious, what's the purpose? Pump?
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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    Registered User George2100's Avatar
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    Originally Posted by jaxqen View Post
    Just curious, what's the purpose? Pump?
    Pump, volume, mental toughness
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    Registered User George2100's Avatar
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    Leg day

    Zercher squats
    45x15
    95x10
    115x8
    135x6
    155x4
    175x1
    185x1
    205x1
    45x20 reps

    Lumberjack squats
    45x15
    90x12
    115x8
    135x6
    160x4
    180x4
    45x20

    Quad ext.
    5x10@90lbs

    Ham curls
    5x10@75lbs

    Ab wheel
    4x10
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