[quote]Bob A wrote:
I took a cold measurement today before training and got 17 1/8 right 16 7/8 left, trying to measure very strictly, first flexion, the same way I did before. That’s already up 5/8 on each arm and I’ve only done 2 heavy and one light/recovery workout so far. Also, I am using the creatine I had saved a while back. I don’t usually use it so that would explain some of the growth.
WOW, that’s a very quick increase in size, and only from 3 workouts! You really think it’s the creatine? If I responded to creatine that way I’d always use it. Creatine does nothing for me as far as I can tell…
What did you do for those workouts?[/quote]
Actually, I “saved” my creatine because it never really worked for me in the past either, so I don’t think its the cause-but maybe because I focused on my arms exclusively for 2 workouts, maybe that’s where it went.
OK-and honestly I’d rather wait until the end to give the program but here’s what I did.
Saturday I benched wide with bands, did pullovers and shoulder presses. This was the day before I started.
Sunday I measured as accurately as possible cold and got 16 1/2 right and 16 1/4 left. This measurement had been fairly constant-I never had a cold measurement greater than this.
A) I did Closegrip lockouts with 315 and also some added band tension. 4 x 5
B) This was supersetted with assisted 1-arm pushups. I used two arms, but alternately leaned to one side or the other trying to keep the elbows out to the side on the way down. I did 4 x 10 here.
A) I did closegrip pullups but only the upper half of the ROM-from head to collarbone. I did 4 x 5 and finished each with a slow negative (about 30 seconds) but remember, only lowering until the bar was at about the top of my head. Supersetted with.
B) Lower half range barbell preacher curls STANDING. I used a safety squat bar in the rack so that I could do this braced form of curl. It wasn’t really a preacher-more of a standing arm blaster curl. 4 x 5 slow and strict especially on the way down.
A) I did a special form of dip that is a little hard to describe. It was done explosively-and I stood on a crate so that I could relax/pause briefly at the bottom. I did jsut 2 sets of 12 supersetted with
B) JM press/closegrip bench. 2 sets, 10 JM presses at 135 pounds and 10 closegrip bench presses with 135 done non-stop.
A) Hammer curls done explosively 45 pounds x 2 x 5 supersetted with
B) The same pullup exercise as before, but done overhand for the forearms. 2 sets
Total was 6 super sets for biceps/forearms and 6 super sets for triceps. This took about a half an hour.
Tuesday: Light only
Closegrip pushups 3 x 20 and closegrip pulldowns 3 x 20 supersetted with about 2-3 minutes of stretching the bis and tris. This really seemed to have an effect. 30 minutes
A) 6 sets of the standing preacher curls going for max weight for 3-4 reps.
B) 6 sets of 1-arm pushups with no assistance 6 x 5 each arm.
C) I used bands for isometric bicep and tricep holds in various positions for about 10 minutes. About 30 minutes
Thursday I just did a personal best workout but bench pressing 3 x 4 with 305 in just 5 minutes start to finish. That’s all.
Today I plan to go light and do some stretching again.