navarone

Ok.. so this is what i have been doing so far

On tri-cep day

Standing Tri-cep extensions ( i call them lifts.. but i do believe this is the PROPER name for them " basically i stand straight up.. hold the weight above my head.. lower it behind my neck touching traps.. then push it back up)

1-85pX5
2-90pX5
3-95pX5
4-100pX5
5-105pX5
(this week i hit 110X3 on my 6th added set)

Seated Skull Crushers
1-95X5
2-100X5
3-105X5
4-110X5
5-115X5

Laying down (on bench) Single arm tri extensions
1-35X5
2-40X5
3-45X5
4-45X5
5-50X5

Kneeling Kickbacks SS w/ EOE's (elbow out extensions)
1-25X10 1-25X8
2-30X10 2-25X8
3-30X10 3-25X8
4-35X8 4-25X8

Decline Skull Crushers
1-75X8
2-85X8
3-95X6
4-105X5


ill type out the rest of my workouts later.. im sleepy right now, lol.. but am i missing anything from tri-ceps that u think i could add.. or that would help me improve them?

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

Ikaika

um forgive me for asking a silly question but does that say "kickbacks"? If so, excuse me while I laugh myself silly.

I love the overhead bb extensions...my absolute favorite triceps exercise. I typically do those with higher rep ranges since it is pretty rough on the elbows, but if you can handle it more power to you.

Do you have access to cable equipment? I do reverse grip 1-arm extensions and have had a lot of success adding size to the outside of my triceps that way.

__________________
No supplement can make up for the lack of a strong work ethic.

DJSTARER

Decline CG bench, with elbows flared out. Standard CGBP,CG floor presses, CG 2,3 or 4 board presses.

take it or leave it, those are the moves you can train in the heavier rep ranges to open new avenues of volume and overal work load for your tris.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

navarone

Thanks for all the advice guys, I used to do alot of CG bench work.. but didn't find that it was doing much for me. Since i workout at home, i don't have acess to a cable/pully system,.. soon enough tho,. Thats the next piece of equip im buying

What's wrong with kickbacks? Should i eliminate them? I figured that they were an awsome exercise for building? Am i mistaken? Should i switch up kickbacks for CGB?

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

DJSTARER

kickbacks are good for exhaustion and rehab at the end of your session. I think you should concentrate on building through a multi-joint exercise. I agree that CGBP isn't the best tri builder out there. Thats why i included the others. I know my personal fave is CG floor pressing. My arms grew 2 inches in the first few months doing them alone, and i don't really do serious curls, so it was all tricep size. In addition, vary your rep ranges. My tri's blew up doing like 7 sets of 3-4 (80-90%). The body responds well to a variety of rep ranges. The info about optimal rep ranges for hypertrophy don't take a lot of periodizing concepts into consideration. They speak in terms of long run sucess.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

navarone

Ah i see i see. I will have to incorperate the cg floor presses... i wouldnt mind an extra 2 inches. That would put me at 18.5... i would be a very happy person then, lol.

Are they just like normal floor presses with a Closer grip? Or is the exercise completly different.

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

DJSTARER

they are just about the same. start light and use good form for warmups, then you can use leg drive and arching for your more intense sets/reps. you do these for a month as ur primary arm move, i guarentee you'll be happy with the results (both side and strength). sets of 4-8 are the best, IMO.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

navarone

thanks alot man.. I will definitly incorp these.. and report back with my results. What have i got to lose? lol.

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

navarone

I really would like to thank DJ for the different rep scheme.. i don't know if it was cuz i ate an 1.5 hour b4 for workout.. then a protien shake half hour b4.. but this workout.. i was able to hit 120p tricep extensions ( or lifts as i call em) for 3 reps... cuz instead of 5X5.. i went for a 6X4... but then added the last set cuz i still had power left oh and p.s... the floor presses went awsome.. felt a lil discomfort in my wrists.. but i think i need to work on my form for a week or two! Thanks again man.. im so friggen pumped, lol. Oh and i also hit 125p skull crushers

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

DJSTARER

glad you like it. keep going, and make sure you progress in reps or weight each session. You may want to consider wrist wraps for your heavy sets. I like having the wrist support for my bigger sets during pressing motions AND squating.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

navarone

Well i have wrist wraps.. so i could use them while doing CGB? well in this cal CG Floor presses? I have heard using wraps is bad.. but hell.. if they will help the pain.. then i know what im gunna start using!

And yea.. i also always make sure that i am progressing everyworkout.. thats the sole reason i write down everything.. with little side notes ( eg.. if im feeling sick or just wasn't focused)

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html