powerman2000

Holy Crap!

That's a lot of arm volume.

You are obviously aware of the fact that our smaller muscle groups are quicker to recover.

I like it. I just added a tricep/bicep day to my split and hopefully I'll be able to work my way up to where you are on CGBP.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

dbflgirl

Hey Chris, I can't wait to see your pogress pics.

How are you liking things here?

Excompetitor

Hey Chris; Elise sent me a pm telling me you were here at IronMass. Glad to see your training is going great guns! Leon.

kimsquit

Thanks PM2000, my arms have always been on the small side and I've tried most set/rep combinations to get them to grow.

I like it quite a bit

Hi Leon, it's good to hear from you again - how's life treating you?


Yesterday's Back workout:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Wide-grip Pulldowns:
150 8 reps (w/u)
165 x 8 (w/u)
180 x 8
230 x 8
305 x 5 M
250 x 10 M
250 x 8 M

Rack Deadlifts (Oly bar weight not included):
100 x 8 reps
140 x 8
180 x 8
270 x 7 M
300 x 4 M

(during the deads I discovered I was getting a lot of pain in my left oblique. I think I must have pulled or strained it during the heavy pulldowns but the deads made it worse. As a result, I grunted it out where I felt I safely could and cut out the exercises that I thought would really aggravate things)

Bent over Reverse-grip Rows (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 8
230 x 6 M
200 x 10 M
200 x 9 M

skipped:
T-bar Noob Rows:
180 x 8 reps
180 x 8
205 x 8
205 x 8

Seated Cable Rows:
270 x 15 reps M
310 x 8 M
310 x 8 M
270 x 11 M

skipped:
Bent over Db Rows with both arms (per side):
90 x 8 reps
100 x 8
100 x 8
100 x 7

Seated Hammer Strength Rows (per side):
100 x 15 reps
100 x 15
100 x 13
100 x 12

Excompetitor

Hey Chris; Life`s treating me well.Training one day on one day off for the past few months...hovering around 270...no beach body this past summer!I`m going to start dieting in Jan/Feb....ok enough about me.Looks like your training is going well...man,you have a lot of pulling power! Hope you have a great weekend and take care of that oblique! Leon.

Fiend'73

Won't be talkin' much, but I'm here. Hope the oblique feels better.

jtroster

Hi Chris.

kimsquit

at 270 you must be lookin' huge! Did you get your summer place all finished up?

Hi Brian!

Hi Joel - thanks for stopping in. I see from the news that you're still enjoying summer weather




Friday's Chest Day:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Incline Barbell Presses (Oly bar weight not included):
70 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
290 x 5 M
250 x 8 M
230 x 10 M
230 x 10 M

Flat Bench (Oly bar weight not included):
90 x 8 reps
320 x 5 M
270 x 10 M
270 x 8 M
180 x 12
180 x 12
180 x 12

Incline Hammer-strength Presses (per side):
145 x 5 M
145 x 4 M
135 x 7 M

Incline Db Flyes (per side):
80 x 8 reps M
80 x 8 M
65 x 10
65 x 10 M

Pec Deck:
310 x 20 reps M
310 x 15 M
310 x 12 M
280 x 15 M
280 x 14 M
250 x 15 M
250 x 13 M

and then because I skipped them on the Monday:
Standing Hamstring Curls (per side):
130 x 10 reps
160 x 10
160 x 10
160 x 10

Crader

Wow you are a popular guy I love back workouts, yours is looking good!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

Thanks Christine - I'd feel better if I had actually completed the full routine though.



Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Smith Machine Front Presses:
110 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 (w/u)
280 x 6 M
230 x 10 M
230 x 8 M

Arnold Dumbbell Presses (per side):
70 x 6 reps
70 x 6 M
70 x 6 M
70 x 6 M
65 x 5 M

Hammer Strength Shoulder Presses (per side):
225 x 8 reps M
235 x 6 M
225 x 4 M
205 x 8 M

SuperSet Side and Front Db Raises (per side):
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
215 x 8 reps M
215 x 8 M
200 x 13 M
150 x 20 M

Behind-the-Back Shrugs (Oly bar weight not included):
360 x 12 reps
410 x 10 M
430 x 6 M
450 x 5 M
360 x 10 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
180 x 8
270 x 6 M
(oblique still painful so I only did one heavy set)

Standing Hamstring Curls (per side):
140 x 10 reps
160 x 10 M
160 x 10 M
160 x 10 M

Excompetitor

Good afternoon Chris; Great workout! Yes we finally did finish up the cottage...only took 2 years!!! We put so many miles on the truck going back and forth i ended up having to buy a new one!

kimsquit

I'm sure it was well worth it though - especially this time of year with all those Fall colours.

What are your plans for 2008? Have you thought about competing again?




Yesterday's Quads & Calves:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
540 x 10 (w/u)
630 x 10
720 x 10
970 x 5 M
950 x 5 M
900 x 10 M
450 x 30 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
450 x 10
630 x 10
1200 x 10 M
1200 x 7 M
1100 x 12 M

Wide-stance Smith Squats to the floor:
200 x 12 reps M
200 x 12 M
200 x 12 M

Seated Leg Extensions:
120 x 12 reps
120 x 12
120 x 12
120 x 12
120 x 12
130 x 12

Adductor Machine:
#14 x 16 reps
#14 x 16
#14 x 16
#15 x 16
#15 x 16
#15 x 16

Standing Calf Raises:
240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

Seated Calf Raises:
170 x 20
170 x 15
215 x 13
215 x 15 M
215 x 15 M
215 x 15 M

Crader

Thanks for coming to see me over at am

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

Excompetitor

Hi Chris...That`s a heck of a leg workout...brutal. I just did legs this morning and looking at your workout reminded me i forgot to do calves!! Yes, competing is always in the back of my mind. I`m contemplating taking a shot at the National World Qualifier this year.We`ll see how it goes! How about you?

kimsquit

good morning Christine, thanks for telling me about the site - it seems like a popular forum

I was planning on doing the Nationals this summer but my trainer feels I'm still too small, so I'll do the Provincials again and take it from there. Please keep me posted on what you decide to do - if the NWQ is held anywhere west of Manitoba and you go for it, I'll try to attend!





Yesterday's Triceps & Biceps:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Close-grip Bench Press (Oly bar weight not included):
110 x 8 reps (w/u)
140 x 8 (w/u)
160 x 8 (w/u)
270 x 5 M
250 x 6 M
200 x 10 M
200 x 10 M

Standing Overhand Cable Pushdowns:
205 x 12 reps
205 x 12
205 x 12
205 x 22 M
205 x 20 M
205 x 15 M

Lying Double-arm Db Tricep Extensions (per side):
20 x 15 reps
30 x 10
35 x 10
50 x 10 M
50 x 10 M
55 x 8 M

Standing Tricep Cable Pushdowns:
70 x 20 reps M
70 x 16 M
70 x 13 M
70 x 13 M
70 x 12 M
70 x 11 M

Standing EZ Bar Curls (bar weight not included):
50 x 8 reps (w/u)
60 x 8 (w/u)
125 x 6 M
125 x 5 M
100 x 9 M
80 x 16 M

Seated Preacher Curls (EZ bar weight not included):
70 x 12 reps
70 x 12 M
70 x 12 M
70 x 12 M

Seated Db Curls (per side):
70 x 6 reps M
70 x 4 M
50 x 8 M
50 x 12 M

Seated Db Concentration Curls (per side):
35 x 12 reps
30 x 12
25 x 13
25 x 10

Crader

Anytime there is nothing greater than a new friend

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

spaceclown

Damn just looking at your WO's I am tired and sore. You're kicking some major ass. Didn't you do DC before this? I may be confusing you with someone else.

__________________
Spaceclown
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www.millenniumsport.net

Josie

so this is where you've been hiding

I think it time for me to come back to the IM forum then!

__________________
http://www.josiestamour.com