DeltaOne's Log

May 28, 2010: High Volume Arm Training

Supersets:
( not counting warm-up sets )

A1. Cluster Set Push Press, 3 sets of 6 reps with 100lbs
A2. Rest-pause sets Weighted Pull-Ups, 3 sets of 6 reps with 35lbs

B1. Low Incline Triceps Extension, 3 sets of 6 reps with 66lbs
B2. BW Dips, 3 sets of 8 reps ( easy )
B3. Heavy Triceps Pressdown, 3 sets of 10 reps

C1. Seated Zottman Curl, 3 sets of 6 reps with 30lbs
C2. Standing Reverse Barbell Curl, 3 sets of 6 reps with 44lbs
C3. Standing Hammer Curl, 3 sets of 8 reps with 30lbs

For the first time in my life I’ve felt my brachiallis working, I always knew it was there, lurking beneath my biceps, now it’s kicking and pumping.

Added about 0.78 inches to my arms this week. Not much but I fell proud.

Talking about size. My thighs don’t fit comfortably in my jeans anymore. I never measured up my legs, but I think they’ve gotten thicker with all the effort I’ve been putting in the Squat, AND I can actually see my hamstring muscles.

Couldn’t get access to the internet yesterday.

Did some stretching and some contrast baths today. With all the shit I ate this weekend, I’ll be surprised if I’m not 200 pounds already.
Tomorrow the training and diet resumes. I actually fell very annoyed when I don’t have to train. It’s literally something I’ve fallen in love with. On days like today, I just walk around the house, hang cleaning the dog and waiting for the time I can take my ZMA and sleep until the next day.

I’m really frustrated my arms won’t grow no matter how much volume I put into them, the 0,7 inches I reported the other day just vanished. Even though I not pursuing size anymore, it’s really annoying having big legs and scrawny arms, putting it together with a small chest and a muscular back, sigh. Perhaps I SHOULD had worked my mirror muscles more.

I’m experimenting increasing my protein intake to 2g per pound, and I’ll keep increasing it if it doesn’t turn fat or something else. Since I never really counted up my intake, I’ll just eat a lot more protein. I really wanna hit 200 pounds with no significant BF gains. If all fails, I’ll take to ze roidz! Not.

May 31,2010: High Volume Arm Training

Arm Workout 1

Warm-up:

2 sets of BB Curls
2 sets of BW Dips

Training:

a1) Barbell cheat curl, 3 cluster sets of 6 reps, 88lbs
a2) Floor EZ-bar triceps extension, 3 cluster sets of 6 reps, 88lbs

b1) Incline DB Curls, 3 sets of 6 reps, 35lbs in each arm
b2) EZ-bar preacher curl , 3 sets of 8 reps, 57lbs
b3) Cable curl, 3 sets of 8 reps

c1) Neutral grip DB triceps extension, 3 sets of 6 reps, 35lbs in each arm
c2) Barbell Triceps extension, 3 sets of 6 reps, 66lbs
c3) Straight Bar push-down, 3 sets of 6 reps

Felt an extreme urge to puke for no reason in the middle of the training session. That made one hell of an uncomfortable workout, even more when I forced myself to continuing gulping the peri-workout shake. Must be all the freaking milk I drink. Nice session through. Arms were so pumped, they must had hit 15 or 16 inches. Now they’re normal though :frowning:

I wouldn’t complain if I could be more vascular around the biceps. Why the hell did I was born with big veins in my shoulders ? Nobody fells afraid when they see them! My next quest will be discovering a way to get vascular, even if I have to inject viagra into my muscles. Ok not really.

Bad News today.

Didn’t train today under medical orders. Doctor asked me to take the week off so my lower back could rest ( had back pain since last week due to an old injury), and he recommended I switch from TBT to body splits, having just one or two non-consecutive days for heavy squats or lifts that requires a lot of lower back stabilization, so it won’t be overloaded. I’m still clear to DL all I want I belive, if I keep an arched back.

Gonna catch up with my reading on some articles and give it a thought if I really should quit TBT as asked, but I must say, THIS SUCKS. If anyone has any advice or wise words, they would be appreciated right now.

Was also diagnosed with food poisoning. Reason: Bad Milk.
That’s what I get from drinking gallons of milk instead of water.

Well, I wouldn’t listen to that (but that’s only me and I’m not a doctor). What I would do if I was you, I’d separate DL and squat days and not do them in the same day like you’re now doing (if you are really pushing them or otherways do them so, that other one is heavy and the other is light and other way around next time). And give at least one day between them days.

Otherways I’d do TBT training. See Alpha for example, bad back injury and still doing TBT training. Just don’t over do your back on one day. See my previous post and 2a). Also change places of 2b and 2c, that’s pulling before pushing (that’s also Alpha’s observation on the matter).

Just my 2 cents.

[quote]guhkes wrote:
Well, I wouldn’t listen to that (but that’s only me and I’m not a doctor). What I would do if I was you, I’d separate DL and squat days and not do them in the same day like you’re now doing (if you are really pushing them or otherways do them so, that other one is heavy and the other is light and other way around next time). And give at least one day between them days.

Otherways I’d do TBT training. See Alpha for example, bad back injury and still doing TBT training. Just don’t over do your back on one day. See my previous post and 2a). Also change places of 2b and 2c, that’s pulling before pushing (that’s also Alpha’s observation on the matter).

Just my 2 cents.[/quote]

I’m really considering ignoring it, but last time I didn’t follow that particular doctor’s orders, my Lumbar disc showed signs of herniation, he even said “I told you so” this time. I’m a little worried but only time will tell, I’ll keep my beloved TBT for next week, I’ll even separate the DL from the Squat and give them a whole gap of time, if my back continues to trouble me, then body split it is.

Quick Update.

Couldn’t take it, went all the way across town to find an open gym. Found an odd-looking fitness center, paid $30, and squated until I started to believe I would die.

132 x 5

176 x 5

220 x 5

242 x 5

264 x 5

286 x 5

308 x 3

330 x 3

While at it I did:

110 lbs farmer’s walks - As far as I could go without wanting to drop and then back.
Turkish get ups

I’m starting to think that keeping the number of reps while upping the weights is the best way to go to gain strenght. I also think my problems would vanish if I just got a belt.

Finally hit 200 pounds, it’s a pain to bulk clean, but I’m actually still lean, no significant fat gain. If I continue to gain weight and don’t look fat I’ll sign up for a BB contest. Seriously. Or not.

Current Meal planning:

Meal 1: Some kind of healthy Cereal, maybe ham, and 2 scoops of whey with a cup of milk.

Meal 2: Apples and one ham sandwich.

Meal 3: Meat, eggs, a bit of rice or potatoes and a lot of salad. One serving of fruit for desert.

Meal 4: 2 scoops of whey with a cup of milk, or, a couple of whole grain bread sandwiches with turkey breast or more ham.

Meal 5 (Pre-Workout): 1 Scoop of Whey with some kind of Natural Juice.

Meal 6 (Peri-Workout): 2 Scoops of Whey with Dextrose or Juice.

Meal 7 (Post-Workout): 2 Scoops of Whey with 5g of Creatine Monohydrate and 50-70gg of Dextrose, or Juice.

Meal 8: Chicken Breasts or any Lean Meat, a lot of carbs, salad and a serving of fruit.

Bedtime: 3 ZMA

Wake-up-in-the-middle-of-the-night Meal: 1 or 2 scoop of whey. ( Only if I skip one or two meals )

Lots and lots of protein.
Had to bought that big bucket of Whey from Universal plus a smaller one from a cheaper brand I don’t recall. I believe it weights 6 lbs. I’m wondering if it’s going to last a month the way I’m going.

June 07, 2010

High Volume Arm Training
Workout 1

A1)Barbell cheat curl, 3 cluster sets, 6 reps, 88lbs
A2)Floor EZ-bar Triceps extension, 3 cluster sets, 6 reps, 88lbs

B1)Incline DB Curls, 3 sets of 6 reps, 35lbs
B2)EZ-bar preacher curl , 3 sets of 8 reps, 57lbs
B3)Cable curl, 3 sets of 8 reps

C1)Supine DB triceps extension, 3 sets of 6 reps, 35lbs in each arm
C2)Supine Barbell Triceps extension, 3 sets of 6 reps, 66lbs
C3)Straight Bar push-down, 3 sets of 6 reps

Arms felling a lot stronger. I finally learned how to properly do a curl using only the biceps without cheating with the delts, surprisingly, pulled a whole lot of weight with ease this way. I’m paying way too much attention to my arms, gotta squat more.

Left knee hurting. Got to see doctor again or a physiotherapist.

June 08, 2010

Warm-up:

Plyo push ups
Physio Ball roll outs
Bw pararell grip Pull-up

Strength:

  • Deadlifts: 176x5, 198x5, 220x5, 242x5, 264x5, 286x5
  • BB Rows: 132x5, 143x5, 143x5, 143x5
  • Bench Press: 143x5, 154x5, 154x5, 176x5, 176x3
  • Dragon Flags 5x5

Cool-Down:

Nick Tumminello’s Bilateral Four Corners Farmer’s Walk

Gotta either love the Farmer’s or hate it.
It loves me, I love it, my hands hate it.

June 09,2010

Warm-Up: No rest, do as fast as possible. Did it 3 tines.

Neutral Grip Pull Ups
Plyo Push Ups
BW squats
50m 44 lbs dumbbells lunges

Strength:

  • DB Bench Press (in each hand) 66x5, 77x5, 88x5, 88x5, 88x5
  • Front Squats 154x5, 176x5, 198x5, 220x5, 220x4+fail
  • Arnold Press 35x12, 35x12, 35x12, 35x12
  • Romanian Deads 132x5, 154x5, 176x5, 198x5

Cool-Down:

Dragon Flags, 4 sets of 10

Switching the BB Bench for DB Benches. Won’t have any problems with my shoulders and the bigger ROM with less stability will, I hope, improve my bench.

Came up with a challenge during training today, anyone willing to try, just scroll down and read the “Cool Down”

June 10, 2010: Lower Body

Warm-Up: 2 rounds

50 Plyo Push Ups
20 Pull-Ups
30 88lbs DB Front Squat

Strength: Squats and Heavy Raises

  • Back Squat 220x5, 242x5, 264x5, 286x5, 308x5, 330x5, 374x1

  • Bulgarian DB Squat 88x15, 88x15, 88x15, 88x15

  • Neutral-and-Out Leg Extensions 4 sets

  • Standing Heavy Smith Calf Raises 110x24, 110x20, 110x18

  • Tibialis DB Raise 22x6, 22x6, 22x6

Cool Down: The Farmer’s Challenge

Grab the heaviest, really heavy, DB set you can carry and clean. Find a 40-60 yard area. Don’t drop the weight. Don’t rest.

-Hip carry the weights to one side and back 4 times.
-Clean the DBs to your shoulders and Shoulder Carry them to one side and back 4 times.
-Drop the weights back to the hip and hip carry them 4 more times.
-Drop ONE DB on the floor and clean the other one to one shoulder. Shoulder carry it 4 times.
-Clean the weight to the other shoulder and carry it more 4 times.

Did with with two 110lbs DBs, big mistake, but finished it.

Lower back still freaking me out. Perhaps I should listen to the doctor.

Still putting on lean weight. Shit, I’m happy.

1 inch increase in arm size. Probably 2 inch increase on leg size, didn’t measure up, went with mirror measuring.

May 11, 2010

High Volume Arm Training
Workout 2

A1)Push press, cluster sets 132x6, 132x6, 132x6
A2)Weighted pull-up, rest-pause sets ( parallel bars) BW+55lbsx5, BW+55lbsx5, BW+55lbsx5

B1)Low-incline EZ-bar triceps extension 66x6, 66x6, 66x6
B2)Dips BWx10, BWx10, BWx10
B3)Heavy Rope Press Downs 3 sets, 10 machine “plates”

C1) Seated Zottman Curls 35x6, 35x6, 35x6
C2) Standing Reverse Curls 57x6, 57x6, 57x6
C3) Hammer Curls 35x6, 35x6, 35x6

Stretching and Foam rolling today

Back still killing me, but it stopped hurting a bit after lots of foam rolling.

gotta say i like your log, and you’re obviously doing somthing right so don’t loose faith. the routine seems solid and your drive aswell =) thumbs up!

oh yeah before i forget, I envy your farmers walk capabilities. i’m shaking and quivering from the 60 lbs db’s.