10SEP2014: wk3-d3

I should have lifted on Tuesday, but I was smashed from 19 sets of squats on Saturday, then the planned lifting on Monday.  So I pushed my Tuesday session to Wednesday.

Got to the gym late because of kids practices, so I skipped my warmups and abs.  I also skipped KB swings because of soreness from deadlifting.


  1. Neutral grip pullups:   BW x 6,5,4,3,3
    Dips:  BW x 6,5,4,3,3
  2. Snatch grip high pull from hang:  95x5; 115 x 5,5,5; 135 x 5,5,5; 155 x 5,4,3,2,1
  3. EZ-bar biceps curl:  80x5; 85x4; 90x3; 95x2; 100x2
  4. Seated dumbbell overhead extension:  45 x 12,12,12,12,12,12
    Incline dumbbell curls:  25s x 8,8,8,8,8,3
My forearms were swollen beyond belief!  Not a bad pump in the biceps, either.  But the forearms!!!!!  UNREAL



Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

Optimal Progress Is Slower Than You Think

The pursuit of strength and health have taught me that consistent and sustainable efforts beat inconsistent heroic efforts every time.  The last 2 years especially have been a game of progressing by inches instead of miles, but I have covered many miles none the less. It has taken me 18 months to fully recover from donating a kidney, concurrently with 13 months to recover from major knee surgery.  I have found the following to be the safest and most consistent way to build durability, strength, work capacity, and mobility. Principles of Optimal Progress Durability: You need repeated exposure to a specific load to build up your connective tissue.  Your tendons, ligaments, and cartilage strength more slowly than your muscles Work on stabilization: targeted core exercises help some. Controlling the rep speed and movement quality helps most Strength: Double progression is all you need to avoid plateauing for many years.  My favorite approach is Volume Accumulation. ...
Read more

best shape of my life!!!

I've been consistent.  I've been dedicated.  I've worked through some difficult scheduling challenges and personal tumult.  The thing is, you just block out the crap long enough to do what needs to get done.  Then when you carve out some quiet time, you face the demons and evict them from your mind. I've been working as hard to overcome the thought patterns that sabotage me. I'm continuing to invest in my spiritual growth and it is paying dividends.  I'm seeing the fruit of my labors in my professional, physical, financial, and personal life. It  brings it back to a realization I had a few years ago.   When my plans & goals are devised to glorify myself, I fail.  When they are devised to glorify God, I succeed. Right now I'm 198-203 lbs, depending on the day, and have a 32" waist and 17" arms.  I'm as fit as I was when I competed in fighting at 185 pounds.  When I lose the final 5 pounds of fat, I'll FINALLY be satisfied with w...
Read more