I'm glad to have all of you aboard
Haha thanks Dr. Muscle.
Rus, she sounds like a good gal. I'm sure you'll be able to work through it. Just don't let someone special slip away! I'll support you bro I know that shit is such a stresser.
Also man you're strong as fuck so once you get used to the power clean technique I see you doin some sick weight. I think that it's one of the toughest lifts on at technical standpoint though.
Building, I'm at like 192 now
Thought I was 194 but (this is where it gets graphic) I took the biggest shit I think I've ever taken yesterday and since then scale says 192. And hey 5'6 is fine, man my friends used to give me so much shit because I drove a small car and when I got out they'd say I looked like a clown.
Yesterday was SICK arms workout.
I was there for 4 hours, but I had brought food to eat 2 hours in because I was expecting a monster workout. And that it was.
Started with deadlifts because I was waiting for my boy to get to the gym. I'm still teachin him how to lift. Not that I'm an expert
but he weighs like 140 lbs, just a super skinny guy. Poor dude looked like he was about to die several times during arms.
High rep deadlifts are a bitch by the way
Deadlift: 315 x 2 / 355 x 1 / 315 x 5 / 275 x 8 / 245 x 12 / 225 x 15 / 195 x 20 / 155 x 30
I didn't get to log numbers on the arms workout but it was beastly. I made it us as we went along
Started at preacher curls, I put 4 5 lb plates on each side and started curling until I failed then told my buddy to drop 5 lbs off each side, and I'd continue with no rest. Arms were more than on fire. So I started with 20 lbs on each side, then 15, 10, 5, and an empty curl bar which I hit 20 reps with.
Immediately after that I did 40 hammer curls with 20 lbs. Good form. I got to like 30 unbroken then took a quick breath and kept going. Nothing more painful than those drop set high rep curls! I mean, biceps, forearms, and even my hands were on fire!
Then we did 3 sets of negative reps right after that. Those were much worse than they sound after doing 5 sick dropsets and 40 quick reps. My buddy would lift the weight up on the preacher curl for me and I'd try to lower it down over 5-10 seconds. On the fifth rep he'd raise the weight and my arms just dropped lol, especially on the last set I'm not sure I even got a second.
Then we hit high weight low rep alternating dumbells. I was getting 4-6 reps. 3 Sets of that.
Then we finished biceps off with supersets of lying high cable curls and rope curls.
Triceps were the same setup. We started tricep pushdowns and I'd get like 8-10 reps, then fail and go to the next lowest weight. Then 40 overhead extentions.
Then we hit negative reps on close grip bench. 3 Sets. After that, skull crushers 4-6 reps. Then I finished it off with dips and seated incline what I call "L extentions"
My friend left and I did some more isolation movements on arms. It was a killer workout, and my arms haven't been this sore in a long time! The arm part took about 2 hours. It really was tougher than it sounds in my opinion. My goal for that was go for the pump, get blood rushing into the arms, and then hit them with everything you got after that.
Then I ran 3 miles. 3 miles after those deads felt like 10 miles for some reason. I was running like 6:35 minute miles and that was kicking my ass. It had to be from those high rep deadlifts. When I got to 20 and 30 reps it really smoked me, as I'm not used to that at all. Which is good!
30 minutes of cardio total, I did 10 mins of stair stepper.
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