Today was the first day back to training arms. Went with a higher volume routine. Felt great! Im really concentrating on building the brachialis to bring that seperation into the bicep and tricep. Plus it really pushes them apart giving the apperance of a larger arm. Hence Phil Heath,
Rope Curl- I like these because i feel tension all the way through the movement, unlike when i use the dumbells
2 x 12 reps-- Holding peak contraction for 1 second squuezing hard.
1 x Triple Drop Set-- Using a 3 second negative (John Meadows Style)
Lying Tricep Extension from the floor
3 x 12,10,8
Preacher Bar Standing --using pulley weight, for same reason tension throughout movement
2 x 12-- 1 second hold at pwak contraction
1 x triple drop set with 3 second negative
Single Arm Overhead Rope Extensions
3 x 12-- 3 second negatives
Barbell Curl--only bottom half of the movement
3 x 15,12,10
Dips
2 x Failure
Static contraction at the end of each set---held to failure
Got a really good pump and it just felt great to get back to training. he hand barely gave me any trouble looks like its on.
Meeting with Jason Theobald (Natty Nutrition) my trainer on Sunday. We are going to take the skinfolds and see where im at along with setting up the diet for the start of the offf season. Ill keep you guys posted on results, and use them as a starting point for the Journey.
Stay Strong
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