T Nation

A Different Breed of Killer

2nd log, and original log link: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/and_she_screamed_claudio?id=4757079&pageNo=0

I’m only making this so if I ever need to reference things, it’ll be available online. Floating between MD-inspired workouts and going to pursue getting some decent numbers again.

— Light/Volume Leg Day —

[u]Leg Extensions[/u]
30 x 50
60 x 30
75 x 20
105 x 12
*Work Sets
150 x 15
165 x 12
165 x 12
105 x 20
75 x 35

[u]Life Fitness Squat Machine[/u] *Quad Emphasis
340 x 20
340 x 20
*Begin 3-second negatives w/o lockout
340 x 12
340 x 12 - DROP SET 280 x 6 DROP SET 220 x 6

[u]HS Unilateral Leg Press / HS Leg Extension superset[/u] (LE was one-leg at a time, huge squeeze, toes far pointed out)
3pps / 25ps x 30/15
3pps / 25ps x 30/15
3pps / 25ps x 50/15
*Drop Set Leg Press
3pps/2pps/1pps x 50/30/30 - 25ps x 12

Extreme Quad Stretch
??? Whatever

[u]Lying Leg Curl / Good Girl-Bad Girl Machine[/u]
GGBG - 80 x 50, 100 x 30, 120 x 12
LLC (Huge squeeze, 3sec negative)
90 x 12
90 x 10
*Drop set
90/70/50/30 x 9/8/8/8+8 (Full/top half partials)

[u]DB Stiff-Leg Deads (constant tension) SUPERSET with walking DB lunges[/u]
85s/25s x 15/10
x12/8
x10/8

[u]Seated Leg Curls[/u] (5 sec negatives)
120 x 18
105 x 12
75 x 12 + 8quick reps

[u]Extreme Hammie Stretch[/u]
2min/leg

[u]HS Seated Calf-Raise - BW Calf Raise SS[/u]
50ps x 8/8
x8/8
50ps DROP SET to 25ps x 8/6 + 20

[u]Faggy Super Strict leg-ups[/u]
x15
x15
x12
x12 “DROP SET” TO HANDS UNDER BUTT x 12

30 minutes SS Stairclimbing

Decent arm day. Medium volume, medium weights, actual lifting was about 40-50minutes or so.

***Note to self - Very surprised by the ridiculous increase in pain from pumps - I was warned about the added water/salt retention and how it would make things worse, but I have, bar none, never felt so much pain when getting a pump. First noticed this yesterday during the leg extensions. Nothing else has visibly been altered yet, that’ll come in the next 1-1.5 weeks I’m sure. Libido may be slightly increased, but no notable changes other than those.

ARMS

[u]Cable Rope Pushdowns (Spread) / Cable Rope Hammer Curl Superset[/u]
70/135 x 15/10
70/135 x 11/8
60/120 x 12/9
*Drop Sets
Push - 60/40/30 x 10/10/10
Hammer - 120/90/50 x 10/8/8

[u]Seated Overhead L Extensions / Fixed EZ Bar Preacher Curl Superset[/u] (3 sec negatives on Preachers.)
20/75 x 12/8
x 10/8
x 11/8
*Drop set
L - 20/15 x 12/12
Preach - 75/50 x 8/8

[u]Neutral-Grip Dumbbell Press (Top 2/3 ROM for Tris.) / Strict High-Incline Dumbbell Curls[/u] (3 sec negs on curls)
55s/25s x 15/12
x 12/10
x 9/10

[u]Straight Bar Cable Pushdowns / Straight Bar Two-Hand K-Pipe Cable Curls[/u]
50/80 x 30/12
x 20/8
*Drop set
PDowns - 50/40/30 x 20/10/10
KPipe - 80/50/40 x 8/8/5

Extreme Stretches for both Tris + Bis

30 minutes “Hybrid SS” on elliptical

Food.


These are as good of “befores” as I’ll provide for now.

While yes, technically, exogenous compounds have infiltrated my system as I alluded to above, they have certainly not taken effect yet.

I’m still a little soft here, with a recent influx of sodium. Also notable - drank about a gallon of water prior to this with many carbs. Pump was pretty much gone (~1hour post lifting.)


And one more, for good measure.

.

[quote]Spidey22 wrote:
.[/quote]

For you, my friend, I will try to provide the pr0nz. No promises doe. IDK if the mods will allow the dick pics.


Weird sesh. A few notes,

1.) As my life gets a little testier, so does my bloof and bloat factor. I knew this was coming, but fml. No me gusta. Going to keep a close on things and incorporate an AI if need be. Still, not feeling much yet, as it’s only been ~5 days or so.

2.) Really, super early on after I started pressing today I legitimately thought I tore a fucking pec. Like an idiot I powered through but holy moly, it was scary. ###yolo But I was a little apprehensive for the rest of the workout.

3.) Some monster beast I hadn’t seen before asked me if that was ‘all the weight I used’ to get my chest to where it was. Eh, kind of, not really, but sort of. Cool story.


CHEST + MEDIAL/FRONT DELTS (Except no real front delt work today due to the scary chest incident.)

[u]Pec-Dec[/u] (None to failure obvi)
*Shitload of high-rep warm-ups
105 x 12
90 x 10
60 x 10

[u]Low-Incline Dumbbell Presses[/u] *Touch chest, slow negatives and only 3/4 ROM to avoid lockout.
80 x 8
80 x 7
70 x 8
60 x 12 DROP SET 40 x 10

[u]Smith Low-Decline[/u]
2pps x 7
2pps x 5
1+25ps x 12
1+25ps x 10 DROP SET 1ps x 15

[u]Mid-Incline Cable Flyes[/u] (Hyooooge stretch and squeeze, hands to about nose-level or so.)
30 x 10
30/20 x 8/7
30/20/10 x 6/6/8

Extreme Chest Stretch
65s x 90seconds (Movin’ on up next week.)

[u]Strict Seated Dumbbell Lateral Raises[/u]
20s x 12
20s x 8
15s/10s x 10/8
15s/10s x 9/8???

[u]Bottom-half ROM DB Military Press[/u] (Obvi touch shoulders)
50s x 7
40s x 12
35s x 14
35s x 14

[u]Life Fitness Lateral Raise Machine[/u]
50 x 20
*1.5 reps
50 x 10
40 x 12
*Normal reps
40 x 15
30 x 20

[u]Shoulder Stretch[/u]
???

HIIT Elliptical Cardio


HERE COMES DA BLOOF MONSTA

Today was solid. Nothing really to write home about, other than being a sweat monster once again.

Luckily for me, with a lot of icing and brutal pressurized rubbing my pec seems to have rebounded fairly quickly, though it’s still tender. Also notable - I’m going to have to up my water significantly. Cramping and general seizing of my muscles seems to be prevalent at this point. I’m also foam rolling much more frequently.

Other than that, keeping the bloating under control and just keeping a close eye on everything moving forward.


Back Attack

[u]Dumbbell Pullovers[/u]
*Plenty of warm-ups
55 x 12
55 x 12
55 x 12

[u]One-Hand Overhand LF Row[/u] (With big extensions and squeezes)
60 x 15
75 x 12
90 x 8
105 x 6

[u]Deadstop ‘Deadlifts’[/u] (Hands on rings to emphasize back work, slightly wider feet placement. Plus, last time I got scolded for being too loud so now I have to lower it with utter control.
365 x 5
315 x 8
315 x 6

[u]LF Dual-handle Pulldowns[/u] (3-second negatives)
220 x 10
220 x 7
205 x 8
205/175/130 DROP SET - 7/5/6

[u]Assisted Pull-ups[/u] (Grip was shot for some reason, also tough from sweat. Full extensions, nice and slow.)
90(wide grip) x 7
90(overhand) x 6
90(neutral) x 7 (literally grip failure)

[u]Kayak Row Finishers[/u]
55 x 12
40 x 20

[u]STRETCHES[/u] (Grip was again a big issue)
Pillar left lat stretch x 25, Pillar right lat stretch x 25, Hang stretch x 25

[u]Reverse Pec-Dec[/u]
15 x 30
30 x 20
45 x 15
60 x 12
30 x 18
30/20 x 16/12

[u]HS Shrugs[/u] (Emphasis on upper traps here)
4pps x 20
4pps x 13 (Grip)
3pps x 20

30 minutes treadmill - 15.0 Incline @ 3.6MPH

So, puh. Today was a good/bad day. My lower back was CRIPPLINGLY sore from deads two days ago. My DOMS has been out of control this week. Stubbornly, I decided to do my squats anyway which felt fine… at first. It was actually pretty light - but then, wow, the lower back started feeling just awful. The numbers will indicate as such.

I’ve decided to keep focusing on DL’ing since it does more for my back than squats do for my legs. Since my lower back is starting to feel suspect again (which is why I lift like a fucking third-grade girl now,) I’m going to be intelligent about this moving forward.


LEGZ brah

[u]Seated Leg Curls[/u] (hyooge squeezes, slow negatives)
165 x 12
135 x 15
135/105/90 drop - x12/8/ 8(partials)/8(full)

[u]A2G Back Squats[/u] (3-second negatives, started so promising.)
275 x 8
275 x 4 (Immediately stopped once I felt the lower back taking over.)
225 x 12

[u]One-Leg Leg Press[/u] (These were goddamn fucking gnarly as fuck. No particular emphasis on quads or hams.)
6pps x 10
6pps x 10
6pps x 10 DROP SET 4pps x 20
3pps x 50

[u]Good Girl - Bad Girl / Lying Leg Curl Superset[/u]
130/80 x 20/15
130/80 x 12/12
100/70 x 12/12
60/40 x 20/15

[u]Extreme Hammie Stretch[/u]
2min/leg (lower back absolutely screaming here.)

[u]Leg Extensions[/u] (Toes pointed down to emphasize VMO/VL, huge squeeze and slow descent.)
180 x 10
180 x 10
120 x 12
105 x 15
60 x 20
(One Leg Extensions)
45/30 x 12/15

[u]Extreme Quad Strech[/u]
1:45 total + Mobility squat work

[u]Seated Calf Raise[/u] (Lightened up weight, fucking monster squeezes)
25ps x 20
25ps x 15
25ps x 15
25ps x 12

[u]Weighted Ab Machine[/u] (Squeeze, 5sec negatives)
120 x 7
100 x 8
80 x 10

30 minutes fairly easy elliptical cardio. Legs destroyed. Much cream of rice will be consumed today.

Nice log brother. I don’t like to post on the subject very much (other than to bitch slap little teen boys who want to go to the dark side) but since I did sort of go through tons of school for this chemical/biological thing I want to chime in here:

You need an AI. Has to be there buddy. It will keep mood stabilized better, libido, bloating and water retention will come down, and you’ll feel better all around. I am kinda surprised that anybody would think to do something without it. It will not dismember your gains and it will make your life easier. Ironically, mood is typically related to fluctuations in E2 levels, not the “angry” one that gets the blame.

Also you’ll definitely want more water; you were right on this one. And foam rolling and compression/tack work is going to be massively needed/essential with the uptick in volume and intensity you’ll be getting into. Also with more muscle tissue being added knots can get really worked in deep. Your pec is a living example of what will happen to the rest of you if you don’t heed the warning and start keeping up with mobility work and soft tissue stuff mate. Stay easy on the chest here for a bit, at least with isolation stuff that really stretches it hard. Keep it from being stretched too hard for the next week or two and you should be good to go (most dangerous part is right at the point where you feel “hey this is gonna heal up just fine now” and decide to push because you feel good. That’s how many powerlifters tear muscles too.)

All that said I don’t want to be a downer, you’re doing good work!

[quote]Aragorn wrote:
Nice log brother. I don’t like to post on the subject very much (other than to bitch slap little teen boys who want to go to the dark side) but since I did sort of go through tons of school for this chemical/biological thing I want to chime in here:

You need an AI. Has to be there buddy. It will keep mood stabilized better, libido, bloating and water retention will come down, and you’ll feel better all around. I am kinda surprised that anybody would think to do something without it. It will not dismember your gains and it will make your life easier. Ironically, mood is typically related to fluctuations in E2 levels, not the “angry” one that gets the blame. [/quote]

Hey, thanks for stopping in, man! I definitely have an AI. :slight_smile: If I were to hypothetically be taking one, it’d be Adex at .5mg EOD. Now, admittedly, I had gotten a few different recommendations from knowledgable friends about how to approach its use. One guy, who has extensive knowledge, told me to simply keep it on hand until any kind of sore nips / gyno / etc was obvious. The other, who was a total former fatty like myself, said he thinks it’s important to stick with it EOD, as guys like us are more prone to some of the E2 issues given our past. I kind of wanted to ‘wait and see’ how everything was rolling along, but I think you solidified that I should probably be taking it consistently. I had dosed once (Wednesday) and today - and I’m going to keep with it.

Actually, the thing that had been bothering me the most so far was my odd mood swings - I’m normally a fairly level-headed and happy-go-lucky dude, but the last couple days I had been experiencing a few erratic swings either WAY up or way down. So, thanks for the input - I’m going to stick with the EOD plan.

Excellent - Right now I’m shooting for about 2 gallons/day, and somewhere around 100oz during my workout so I’m not pissing five times a night since I work early - I also figure it’ll help get my peri-workout nutrients dispersed and flowing a little more consistently. Plus, I’d hypothetically also be riding “Gwen” as well (change a few letters around and I think you can figure it out,) so cramps are also bound to be occurring from that as well - and yes, I’m definitely dosing a fair amount of Taurine each day too!

[quote]And foam rolling and compression/tack work is going to be massively needed/essential with the uptick in volume and intensity you’ll be getting into. Also with more muscle tissue being added knots can get really worked in deep. Your pec is a living example of what will happen to the rest of you if you don’t heed the warning and start keeping up with mobility work and soft tissue stuff mate. Stay easy on the chest here for a bit, at least with isolation stuff that really stretches it hard. Keep it from being stretched too hard for the next week or two and you should be good to go (most dangerous part is right at the point where you feel “hey this is gonna heal up just fine now” and decide to push because you feel good. That’s how many powerlifters tear muscles too.)

All that said I don’t want to be a downer, you’re doing good work![/quote]

10-4 on that, big time. A juicy supervisor friend that I work with was preaching this as well - that my body may not be physically ready for the intensity/weights that I’ll be moving into soon here. I had usually only kept up on some of the lower-body basics: foam rolling all the leg muscles/IT, some broomstick stretches randomly and a little bit of pre-hab work every once in a while but I’m definitely going to have to start committing to this indefinitely.

I gotcha on the pec. Even now the pain has essentially disappated, but if I flex really hard I can still feel it. :frowning: I’ll go in in two days and probably go nice and light with a good amount of reps just to err towards the side of safety. Because - hehe, I was just thinking “Hey, this HAS healed up just fine now.” :slight_smile:

Thanks for the advice - anything else you may ever see or any input you have will be well-read and applied.

This log needs videos.

[quote]detazathoth wrote:
This log needs videos. [/quote]

I would, and have in the past, but given the nature of the content here I’m not totally comfortable with my face being put right out there brahbro. I’m guessing this is in response to the squats…? I can see what I can do moving forward, but no promises there. (2nd log, IIRC, has some squatting videos and they’ve gotten better since.)


Notable items from today:

  • Triceps were still really sore from, uh, back day? Sometimes pulling affects them, I believe that’s the case here.

  • Kept it lighter because of the above^, and also my left brachioradialis was really, bizarrely sore. I think it was probably from gripping the handle on the leg press yesterday. Who really knows.

  • Pumps are just absolutely, unbelievably painful. Rest time betweens sets was only what it took to complete the opposing muscle group. No more.


Tris… Bis… Death

[u]V-Grip Pushdowns / Straight-Bar Cable Curls (closer grip)[/u]
*Plenty of warm-ups obvi
70/100 x 15/15
80/110 x 15/10
90/110 x 15/10
70/50/40(Pushdowns) - x 15/12/10
100/80/50(Curls) - x 10/6/8

[u]Dip Machine (not HS) / LF Preacher Curl[/u] (This dip machine, and almost anything dip-related has bothered my shoulder in the past. Lightened the load and somewhat reduced ROM and it felt money.)
135/90 x 15/5
135/70 x 15/7
135/60 x 15/8
135/50 x 15/10

[u]Flat Lying Dumbbell ‘Skull crusher’ Extensions / Mid-High Incline Super strict DB Hammer curls (3 sec neg, 1 sec flex)[/u]
25/25 x 10/10
25/25 x 10/8
25/25 x 8/8

[u]Rope Pushdowns / Dual Tower Cable Curls (Where you stand in the middle, one handle form each side.)[/u]
50/20 x 20/15
40/20 x 19/12
30/20 x 20/12

[u]Upright Extreme Tricep Stretch[/u]
35lb DB x 90sec per arm

[u]Extreme Bi Stretch[/u]
x90 sec

30 minutes of shitty, awful HIIT stair-stepping cardio (not step-mill.)

So - Feeling great. On Sunday night I had a mishap, kind of a derp moment, which lead to a nasty soreness in my right delt yesterday.

Given the chest thing from last week and that issue, I decided to take it nice and easy today as far as poundages were concerned. Just wanted awesome MMC and high reps. It went terrific.

As Aragorn mentioned, it would’ve been a bad idea to do a big stretch movement for chest. I did just a 15-lb warm-up set on the pec-dec at the very beginning, but that’s it.

Sounds stupid, I know, but my muscles got to the point where they legitimately felt like they were trying to explode out my skin. Was terrific.


Moobs and Deltzzz

[u]Low-Incline Gnarly Strict DB Presses[/u] (Had an a-ha moment recently - keeping my hand position at a more neutral angle and then kind of peaking inward towards the body (a la a flye) has been amazing for my pecs.) Also - 3sec negatives, but no pause, touch chest without lockout.
70s x 14
70s x 10
60s x 10
50s x 12 / drop 30 x 10

*Those presses were insane on my pecs. I’ve never had that much of a pump before.

[u]Smith Low-Decline[/u] (Felt great today - I learned to cut my ROM about a 1/2inch short of my chest on these.) (No lockout)
225 x 10
225 x 9
225 x 8 / drop to 185 x 8 / drop to 135 x 15

[u]LF Chest Press[/u] (With the sweet kick-out stand to help with leverage.) 3 second negatives, 1 second pause, no lockout
135 x 12
135 x 8?!
120 x 8 / drop 105 x 12
105 x 12 / drop 75 x 12 / drop 45 x 20

  • No Chest Stretches today, let’s avoid a nasty injury -

[u]LF Lateral Raise Mega-Delt-Rape Machine[/u]
20 x 50
30 x 30
50 x 15
60 x 18
50 x 15 / drop 40 x 8?
40 x 20 / drop 20 x 12

[u]DB Military Press[/u]
30 x 20
40 x 10
[u]Strict DB Lateral Raise / Strict DB Front Raise / MP Press Superset[/u]
15s x 15 / 8 / 10
15s x 10 / 5 /10
15s x 12 / 5 / 12

Delt Stretch, could barely hold it.

35 minutes of slog-inspired intervals - via the somewhat poor food choices I’ve had in the last two or so days.

I’ve definitely had better back days.

EDIT: Wow, I didn’t even notice how high my volume has been getting. Hmmm.


Back Attack

[u]Assisted Pull-ups[/u]
40 - overhand x 6 (5 second descent, full stretch for all)
70 - neutral x 10 (3 second descent for rest)
90 - wide x 8
110 - overhand x 12

[u]One-Hand LF Row[/u] (Overhand grip - 3 sec negative/1 second squeeze)
70 x 10
70 x 10
70 x 10
105 x 10 (Not as controlled as sets above, but felt great.)

[u]Deads[/u] (Deadstop - wider stance - pinkeys on ring for maximum back work, 3 second descents not by choice)
Lower back wasn’t feeling it much today, went lighter. Not squatting in two days.
335 x 8
275 x 9 (Instantly stopped when LB yelled)

[u]HS Low-Row[/u]
Overhand - (1+25ps) x 15
Neutral High - (1+25ps) x 15
Neutral High - (1+25ps) x 15 DROP to Neutral Low 1ps x15
Neutral Low - 1ps x 15

[u]Dumbbell Pullovers[/u]
45s x 15
45s x 15
45s x 10
30s x 15

[u]Kayak Finisher[/u]
40 x 40 + 10 (3 second squeezes on final 10 reps. So much blood.)

[u]Stretches[/u]
Hanging x 45s, left lat x 30s, right lat x 30s

[u]Low-Incline DB Reverse Flye[/u]
10s x 30
15s x 20
20s x 15
20s x 15
20s x 12
15s x 20
10s x 20

[u]HS Shrugs?!?!?!?!?!?![/u]
Definitely not. Did one rep and something took a shit in my neck. Could’ve been worse but ugh. fml

30 typhoon-strength sweats on a stair-climber

I’m okay with this for now, seeing as there was no real pump - about an hour or more after.

Luv handles hold the most water, and in lieu of some yoloeating the other day they’re chubbz. Should be worked off soon.

I need an adult, because I just got raped. …

So, comments are flooding in now. Sure, you get one every now and again but in the last two days I have legitimately been dealing with a lot of positive feedback. Great problem to have. The two most notable ones were 1.) My supervisor friend at work, who’s in the know - kind of smiled and said “Yeah, I see things are starting to roll good for you now.” or something to that effect. Nice. 2.) My sis, who is also in the know - I haven’t seen in her in 4-5 or so days, and saw her last night and she was definitely hounding on how much bigger I’m looking. Nyyyyyce.

Also, libido has gotten fairly ridiculous. Seriously. No girls are locked up right now and that is very uncool. And, everything is starting to feel light… that two weeks ago, would not have.


LEGS

[u]Leg Extensions[/u]
30 x 50
60 x 50
90 x 20
120 x 20
150 x 20
180 x 15 + 5 (hard 3 second squeeze)
135 x 15 + 10 (" “)
90 x 20 + 10 (” ")
45 x 30 + 20 (all just reps, but the pump was so out of control I had to take a couple second rest.)

[u]One-Leg Leg Press[/u] (These are my jam. Weights were so heavy last time - and lol at today’s work. Love this.)
6+25pps x 12
6+25pps x 10
6+25pps x 8 DROP TO 5pps x 8
4pps(5 sec negatives, no lockout) x 20 DROP TO 3pps x 20(repped)
3pps(3 sec negatives, no lockout) x 20, 3pps x 15 (repped)

[u]HS Single-Leg Leg Extension[/u] (Toes way out and down, VMO/VL focus)
25ps x 15 + 5 (hard 3 sec squeeze)
25ps x 15 + 5 (" ")

Stretch + Mobility — Whatever / cool brah

[u]Seated Strict Leg Curls[/u]

  • Plenty of warm-ups I won’t record -
    195 x 12
    210 x 8
    Big nasty drop set - 180 / 135 / 105 / 90 (Bottom 1/2 partials - Full reps for 90)
    x 12 / 8 / 8 / 8 - 8 (Pumpdiculous)

[u]DB SLDL[/u] (No lockout, a la MD-style)
100s x 15
95s x 10
90s x 8 (Immediately stopped with lower back groaning.)

[u]Lying Leg Curl / Good Girl Bad Girl Superset[/u]
LLC 100 x 15 / GGBG 140 x 12
LLC 100 x 8 / GGBG 120 x 12
LLC 80 x 12 / GGBG 80 x 15
LLC 70 x 8 drop 50 x 10 (Boom, stopped with a little hammie something or other that wasn’t good.)

[u]Extreme Hammie Stretch[/u]
2min/leg

[u]Seated Calf Raises[/u] (May or may not have almost raged on someone before this. Whoops. Keep dat composure.)
75ps x 8
75ps x 6
50ps x 10
50ps x ??? Forgot to record
25ps x ??? Probably 15

[u]Strict Lying Leg-Ups[/u]
x 20
x 15
x 12 --> Hands under butt x 8
Hands under butt x 15

30 minutes LISS stairclimbing.

Yeeeeeeesssssssssss

I’m following along mate interesting so far.

And I know you mentioned the volume creeping up… And I thought I was a bit of a volume whore!!!

[quote]lemony2j wrote:
I’m following along mate interesting so far.

And I know you mentioned the volume creeping up… And I thought I was a bit of a volume whore!!![/quote]

Awesome - glad to have you aboard! Lol, I’ll have to check your log man. I was normally a high(er) volume guy, but I’m going to push it over the next two months or so and see what exactly I can get away with in terms of pure volume. My body likes it MUCH more than super-high frequency/low volume!


Today wasn’t terribly impressive. Couldn’t seem to shake delt activation from some of my tri exercises, which I’ll point out later. The bicep pump today was absolutely ridiculous for whatever reason. Not complaining though!

I also decided to not do MD supersets, and split up the bodyparts more this week and up the volume a bit. Realistically, my arms are probably my #1 lagging body part since my delts have sort of caught up. Very little rest between all sets, probably ~30seconds tops.


Tris + Bis

[u]Straight-Bar Cable Pushdowns[/u] (Fairly close grip.)
Lots o’ pump warm-ups
100 x 15
100 x 15
100 x 15 drop to 60 x 10
100 / 70 / 40 x 10 / 8 / 12 (Wowza)

[u]Flat DB ‘Skullcrusher Extensions’ — superset with Flat DB L-Extensions[/u]
30s x … (Got a couple reps, not sure what happened here but the right arm wasn’t digging it.)
25s x 12 - 15s x 7
25s x 12 - 10s x 8
20s x 11 - 10s x 9

[u]Neutral Grip DB Presses[/u] (Top 2/3 ROM, 3sec negative, 1 second squeeze. Delt came into play really badly later in the set, didn’t even push it and eventually just got pissed enough I wanted to move on.)
65s x 12
60s x 10
55s x 8…
50s x 12

[u]V-Handle Pushdowns[/u]
65 x 30 + 10partials
75 x 20 + 6partials
85 x 15 / 60 x 8 / 40 x 10 / 30 x 15

[u]Extreme Tricep Stretch[/u] (With DB on military press bench.)
40lbs x 1:30 each arm (holy fuckdick)

[u]LF Preacher Curls[/u]
80 x 10
90 x 7 (3sec negatives)
80 x 7(" “) drop to 50 x 10 / 10partials
70 x 7(” ") drop to 40 x 8 / 10partials

[u]Strict Mid-Incline Hammer Curls — superset with K-Pipes[/u] (2 second squeezes)
30s x 10 / 20s x 12
35s x 7 / 20s x 8
30s x 10 / 20s x 8
(Only hammers)
30s x 7 / 20s x 6 / 15s x 8

[u]Dual Cable Tower Curls[/u]
30 x 12
30 x 8 / 20 x 8
20 x 12
10 x 15

[u]BB Curl[/u]
No weight x 15, curl to foreheadish, very controlled just to get a little blood in there.

[u]Extreme Bicep Stretch[/u]
x60 or so seconds

30 minutes HIIT elliptical

I haven’t got one, been toying with the idea but can’t handle the commitment lol!

I’m sure if you’re already doing that kind of volume then the following 3 months or so will be very productive.