Iron meditation - my journey

[Raigs]

You can tell you smashed the triceps on that one. Any reason you wanted to smash them so hard today? 185 cgbp is huge

[George2100]

You can tell you smashed the triceps on that one. Any reason you wanted to smash them so hard today? 185 cgbp is huge

Im happy with my chest size/strength. I want to bring my triceps uo now

[400Lb Gorilla]

I decided to keep them in and just switch to a 4 day split instead of 5 for better recovery

Ah, cant give up a good thing!


185x15 is a solid set on CGBP. The inclines before them were pretty good as well despite holding back a little. Since you are focusing on triceps, are you also going to be ramping up bicep work? I cant imagine, judging from the last arm pic you posted, why you are not happy with triceps versus chest size but figured I would ask about bicep work.

[George2100]

Ah, cant give up a good thing!


185x15 is a solid set on CGBP. The inclines before them were pretty good as well despite holding back a little. Since you are focusing on triceps, are you also going to be ramping up bicep work? I cant imagine, judging from the last arm pic you posted, why you are not happy with triceps versus chest size but figured I would ask about bicep work.

Well imo my chest is ahead of my arms. Just going to see if i can even everything out. I wont be doing extra work for biceps because i am not dropping any back work!

[GaryRidgway]

Do rest at all before you do your 20 rep dropsets? I'm gonna copy you because I'm bored of training.

[George2100]

Do rest at all before you do your 20 rep dropsets? I'm gonna copy you because I'm bored of training.

Haha I hear you man. No rest. It’s a drop set. After a top set to failure just immediately cut the weight in half and double the reps

[GaryRidgway]

Haha I hear you man. No rest. It’s a drop set. After a top set to failure just immediately cut the weight in half and double the reps

Thanks man. I think I'm gonna copy your split for a miunte. I'm just coming back from a 2 month injury and want to look like you, lol.

[George2100]

Thanks man. I think I'm gonna copy your split for a miunte. I'm just coming back from a 2 month injury and want to look like you, lol.

Ahh that sucks man! I actually just took about 6 weeks off myself. Feel free to copy the workouts. 4 day split

[George2100]

No lifting today. Just hit 30 mins LISS on the bike. Triceps are actually a bit sore today lol

[GaryRidgway]

Ahh that sucks man! I actually just took about 6 weeks off myself. Feel free to copy the workouts. 4 day split

All good, back to lifting now and everyday is a gift. Still an alcoholic though, lol.

[George2100]

All good, back to lifting now and everyday is a gift. Still an alcoholic though, lol.

Haha I was on a bender. That’s why I wasn’t training

[George2100]

Back/bis/abs

One arm dB rows

90x10
100x10
110x10 - sorry Gorilla
55x20

Neutral grip pull downs
195x10
225x10
105x20

Close grip cable rows
210x10
240x10
120x20

Bb curls
70x10
90x10
110x6
55x12

Single arm preacher curls
25x10
30x10
15x20

Machine crunch
90x12
105x12
45x24

Ab wheel whateverthefuks
20 reps

This took me about an hour. One of my longer training days. Db rows were killer. Came close to puking on the drop set here haha.

[400Lb Gorilla]

110x10 - sorry Gorilla
Came close to puling on the drop set here haha.

I aint even mad

Big work with the big bells. Then you followed up that with some hella strong looking cable work. Guess I just gotta step my game up on those DB rows.

[George2100]

I aint even mad

Big work with the big bells. Then you followed up that with some hella strong looking cable work. Guess I just gotta step my game up on those DB rows.

Haha man it’s getting to be a PITA. I have those spin lock dumbbells. They only go up to 100 each, but I’m going to see how much weight I can pile on to one. They’re really annoying with seated db OHP. I can’t really kick them up because the metal rod sticks through both ends. I’m going to need a spotter next shoulder day. Sucks

[George2100]

Shoulders/traps

Seated db ohp
50sx10
70sx10
85sx10
45sx20

Single arm side raises
30x12
35x8
20x16

Side raises
20sx8
25sx8
15sx16

Rear delt fly
30sx12
35sx12
20sx24

Bb shrugs
240x8
260x8
280x8
140x16

Single leg calf raises
45x10
45x10
45x10

Kept the weight the same on seated db press. I tried the 90s, but it was too awkward with the spin lock dumbbells. Think I’ll stay with the 85s and just try to keep increasing the reps/weight of the drop set. Other than that, solid training day.

[George2100]

Chest/shoulders/triceps

Incline barbell press
135x8
155x8
175x8
195x8

Flat barbell press
145x8
165x8
185x8
205x8

Side raises
15sx10
20sx10
25sx10

Seated db OHP
55sx8
65sx8
75sx8

Cable upright row
60x10
90x10
120x10

Db skull crushers
25sx10
30sx10
35sx10

V bar push downs
90x10
105x10
120x10
60x20

Well I crushed 600g carbs last night, so I decided to hit a whole push workout. I was planning on just hitting some chest, buuuut I got carried away

[Raigs]

Very solid push session! Shoulders had to be pumped after that. What did the 600g carbs consist of? Thats impressive amount to put down.

[George2100]

Very solid push session! Shoulders had to be pumped after that. What did the 600g carbs consist of? Thats impressive amount to put down.

It was mostly potatoes and bread haha felt good. Definitely helped me get a good pump

[400Lb Gorilla]

Thats a lot of shoulder abuse. And hella impressive volume on the push-centric workout.

Haha man it’s getting to be a PITA. I have those spin lock dumbbells. They only go up to 100 each, but I’m going to see how much weight I can pile on to one. They’re really annoying with seated db OHP. I can’t really kick them up because the metal rod sticks through both ends. I’m going to need a spotter next shoulder day. Sucks

Your DBs look like a couple of pieces of all-thread with a couple of wing nut looking things to hold the plates on? This is what I am dealing with:

https://www.walmart.com/ip/CAP-Barbe...xoC-HoQAvD_BwE

[tobistrength]

Nice dumbbell ohp pressing power. Especially for weighing under 200lbs

[George2100]

Thats a lot of shoulder abuse. And hella impressive volume on the push-centric workout.



Your DBs look like a couple of pieces of all-thread with a couple of wing nut looking things to hold the plates on? This is what I am dealing with:

https://www.walmart.com/ip/CAP-Barbe...xoC-HoQAvD_BwE

Yes, exactly! Except the bar sticks through an extra 6 inches even when the dumbbells are fully loaded lol sucks

[George2100]

Nice dumbbell ohp pressing power. Especially for weighing under 200lbs

Thanks man. Kinda topped them out with the 85s though. Bit too awkward after that. Trying to fatigue my shoulders with some chest exercises first so I don’t have to use as much weight on them.

[George2100]

Abs/cardio

Oblique crunches
4x12

Hanging leg raises
5x12

Rope crunches
60x20
60x20
60x20

Machine crunches
60x25
60x25
60x25

25 mins spin bike

[deltpecx]

Abs/cardio

Oblique crunches
4x12

Hanging leg raises
5x12

Rope crunches
60x20
60x20
60x20

Machine crunches
60x25
60x25
60x25

25 mins spin bike

Nice ab work!

[George2100]

Back/triceps

Close grip cable row
150x10
180x10
210x10
240x10

Wide grip cable rows
135x10
165x10
195x10
225x10

Chest supported db upper back rows
15sx12
25sx12
35sx12

Wide grip pull downs
120x10
150x10
180x10
210x10

Close grip pull downs
150x12
180x12
210x12
105x24

Tricep dips
BWx10
45x10
70x10
90x10

Overhead rope ext
45x12
60x12
75x12
30x24

Rope push downs
30x12
45x12
60x12
30x24

25 mins spin bike

Nap time! Lol

[George2100]

Shoulders/traps

Seated db OHP
65sx10
65sx10
65sx10
65sx10

Single arm side raises
25x10
25x10
25x10
25x10

Cable upright rows
90x10
90x10
90x10
90x10

Db front raises
25sx10
25sx10
25sx10
25sx10

Machine shoulder press
90x12
90x12
90x12
90x12
-superset-
Side raises
20sx12
20sx12
20sx12
20sx12

Barbell shrugs
225x10
225x10
225x10
225x10

Lots of sets and lots of reps. Taking a break from the heavy lifting for a bit. Going for more volume/TUT/pump. 60 seconds rest for everything. Lighter weights, but more overall work

[George2100]

Back

Pull ups (various grips)
BWx10x10 (100 total reps)

Close grip cable rows
150x12
165x12
180x12
195x12
210x12

Wide grip cable rows
180x10
195x10
210x8
225x6

Reverse grip pull downs
180x10
180x10
180x10

One arm db rows
65x12
75x10
85x8
95x6

Wide grip pull downs
150x10
150x10
150x10
150x10

Rope pull through
45x12
45x12
45x12

High volume back workout. Lots of sets, lots of reps. Plain old hard work. Pretty much no set rest times. Just rest enough to change the weights out. Less than 60 secs between sets of possible.

[George2100]

Arms

Concentration curls
15x10
20x10
25x10
30x15
-superset-
Close grip bench press
135x10
155x10
175x10
195x13

Incline db curls
25sx10
30sx12
30sx10
-superset-
Db skull crushers
25sx10
30sx12
30sx12

Alt db curls
40sx10
45sx10
45sx8
-superset-
Overhead rope ext
60x10
75x13
75x10

Supersets today. This was a lot of fun! Close grip bench is something I want to work on now. It just feels right

[George2100]

Hamstrings/calves/abs

Lying leg curls
60x8
75x8
90x8
90x8

Db RDL (3-sec negatives, 1 sec pause stretched)
45sx10
55sx10
65sx10
75sx15

Db calf raises
45sx10
55sx10
65sx15
65sx15

Single leg calf raises (3-sec negative, 1 sec pause stretched)
35x10
45x10
45x10

Rope crunch
60x15
75x15
75x15

Splitting up hams and quads abs hitting calves/abs twice a week for a bit.

[George2100]

Back/traps

Pull ups (various grips)
BWx30
BWx10
BWx10

One arm db row
45x10
65x10
85x10
105x12

Neutral grip pull down
210x10
225x12
225x10

Neutral grip cable row
210x10
225x11
225x10

Close grip bb shrugs
185x10
225x10
275x10
275x8

Late workout tonight. Been shoveling all day, fookin snow! Pure adrenaline today haha. As always, started with some body weight pull ups. Got 105 for 12 on the db rows, last time was 10 reps. Pull downs and cable rows always progressing nicely. Tried some close grip barbell shrugs for the first time today. They felt waaay more comfortable than any other kind of shrug for me. Got the idea from a rich piana vid SRS