Shoggoth Posted August 3, 2014 Author Share Posted August 3, 2014 August 3, 2014 Noon A bit of triceps for #augustofarms #31daysofarms CG Bench - Pause and explode each rep 45 x 2 x 15r 135 x 10 185 x 8 205 x 5 x 5r - I'll pick away at these until it's 5 x 7r. Band Pressdowns w/bar Avr x 80r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 4, 2014 Author Share Posted August 4, 2014 August 4, 2014 Afternoon Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms. Bow Bar Squat 52 x 4 x 3r 142 x 3 232 x 2 322 x 2 372 x 1 412 x 3 352 x 8 Double KB Swing 32k ea x 4 x 10r BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward. 365 x 3 x 12r Chins BW +20# x 4, 4, 4, 3, 3 Zottman Curl w/FG 35e x 4 x 8r Standing Band Crunch Str x 5 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 5, 2014 Author Share Posted August 5, 2014 August 5, 2014 Noon #31daysofarms #augustofarms Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 285 x 2 - missed a 3rd by about 2" at lockout 240 x 8 DB Row 105 x 3 x 15r Side Raises 25e x 3 x 10r JM Press 135 x 4 x 10r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 6, 2014 Author Share Posted August 6, 2014 August 6, 2014 Afternoon Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then. #31daysofarms #augustofarms Deadlift - Rehband belt an strapped worksets 135 x 3 x 2r 225 x 3 315 x 2 365 x 10 385 x 10 404 x 9 - last rep I started to lose speed so I stopped there. Bulg. Split Squats BW x 2 x 15r 45' Bench Shrugs w/3ct, w/FG, thumbless 35e x 3 x 20r P Bar Hammer Curl 105 x 10, 10, 85 x 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 8, 2014 Author Share Posted August 8, 2014 August 7, 2014 Before Supper #Augustofarms #31daysofarms McGill Pull-ups BW x 12 x 1r PB Curl 85 x 10 105 x 8 125 x 5 145 x 3 125 x 8 Table-Cable Hook-BP-Wrist Curl, non-stop 25 x 25 50 x 3 x 12r DB Wrist Curl w/Manus 85 x 3 x 20r Behind Back BB Wrist Curls 45 x 15 95 x 20, 18, 15 Superset Guillotine Gripper - One Hand 60 x 20, 20, 15 TTK 5 x 20 7.5 x 20, 15 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 8, 2014 Author Share Posted August 8, 2014 August 8, 2014 Noon Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work. Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory. #31daysofarms #augustofarms Strict Standing BB Press 45 x 3 x 10r 95 x 5 135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep. DB Bench Press 75e x 3 x 10r - titty pump BB Row 155 x 3 x 12r - my back can really use the weekend off Pull aparts Mini x 100r CG Bench Press 135 x 12, 12, 12, 10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2014 Author Share Posted August 10, 2014 August 9, 2014 Just a couple of pumps for the biceps today as I was on the road for most of it. #augustofarms #31daysofarms Before I left: One arm band curls MM x 3 x 20r When I got home: Poundstone/Empty BB Curls x 100r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2014 Author Share Posted August 10, 2014 August 10, 2014 Noon A bit of triceps for #31daysofarms #augustofarms CG Bench Press 45 x 3 x 10r 135 x 5 185 x 3 205 x 5 x 6r Avr Band Pushdowns w/Bar x 90r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 11, 2014 Author Share Posted August 11, 2014 August 11, 2014 Noon and Before Supper Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r. Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump. #augustofarms #31daysofarms Bow Bar Paused Squats 52 x 4 x 3r 142 x 3 232 x 2 282 x 1 332 x 4, 4, 6 Double KB Swing 2 x 32k x 3 x 15r BB Shrug 365 x 3 x 15r And then before supper Chins BW x 3, 8, 8, 6, 5 (30r) DB Curls w/FG - Sup throughout 35e x 2 x 10r DB Concentration Curl w/FG - Sup Throughout 35e x 6 Standing Band Crunches Str x 5 x 18r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 12, 2014 Author Share Posted August 12, 2014 August 12, 2014 Noon #31daysofarms #augustofarms Bench Press 45 x 3 x 10r 135 x 6 185 x 3 225 x 1 245 x 3 x 6r DB Row 125e x 3 x 8r Seated Ahnold Press 40e x 3 x 10r JM Press 145 x 10 165 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 13, 2014 Author Share Posted August 13, 2014 August 13, 2014 Noon #31daysofarms #augustofarms Table BP/Wrist Curl 25 x 2 x 20r 50 x 5 x 15r Axle Curl 43 x 50 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 14, 2014 Author Share Posted August 14, 2014 August 14, 2014 Noon Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different. Paused Deadlift 135 x 2, 3, 3 225 x 2 315 x 2 405 x 1 455 x 1 475 x 2 Regular pulls 405 x 8 Bulg. Split Squats +40 x 2 x 8r 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 15, 2014 Author Share Posted August 15, 2014 August 15, 2014 Noon Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about. #31daysofarms #augustofarms Push Press 45 x 3 x 8r 95 x 5 135 x 3 155 x 2 175 x 1 205 x 3 - just barely missed the lockout on 4 175 x 10 DB Bench Press 75e x 3 x 12r BB Row 155 x 3 x 15r CG Bench Press 155 x 3 x 10r Band Pullaparts x 110r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 16, 2014 Author Share Posted August 16, 2014 August 16, 2014 Morning Well over half way through of doing some sort of bicep or tricep workout every day this month. #31daysofarms #augustofarms Pull-ups w/FG BW x 3, 2, 2, 2, 2, 2, 2 - 15r P Bar Spider Curls 55 x 4 x 15r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 17, 2014 Author Share Posted August 17, 2014 August 17, 2014 Afternoon #31daysofarms #augustofarms 1) CG Bench Press 45 x 3 x 10r 135 x 5 185 x 3 205 x 5 x 7r 2a) Bodyweight Tricep Extensions BW x 3 x 15r 2b) LC Rope Hammer Curls 50 x 3 x 15r 3a) OH Guillotine 70 x 6 x 20r 3b) OH TTK 7.5 x 6 x 20r 4) Neck Iso's Avr Band x 30s x 2 x each way Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 17, 2014 Author Share Posted August 17, 2014 (edited) Duplicate Edited August 17, 2014 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 18, 2014 Author Share Posted August 18, 2014 August 18, 2014 Noon and Before Supper #31daysofarms #augustofarms Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's. Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate". Just the squats and leg curls at lunch. Bow Bar Squat 52 x 4 x 3r 142 x 3 232 x 3 322 x 2 282 x 3 x 12r Hamstring Curl 50 x 3 x 10r 45' KB Shrug w/3ct 32k ea x 3 x 12r Curl Iso w/32k Hammer x 1r Bicep x 3r Standing Band Crunch Str x 40, 40, 20 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 19, 2014 Author Share Posted August 19, 2014 August 19, 2014 Noon My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else. #31daysofarms #augustofarms Bench Press 45 x 3 x 10r 135 x 3 185 x 3 210 x 4 x 10r Ring Rows BW x 20, 15, 15 Seated Ahnold Press 40e x 12, 12, 10 Reverse Grip Bench Press 185 x 8 155 x 8 Too pooped Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 20, 2014 Author Share Posted August 20, 2014 August 20, 2014 Morning Coffee Break #31daysofarms #augustofarms Just a quickie. Might do some more biceps plus some wrist curls later. EZ Curls w/4 chains (~20# each) x 15, 10, 10, 10 minimal rests Neck Iso's w/Avr Band @30s x 3 each direction. Continuous. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 21, 2014 Author Share Posted August 21, 2014 August 21, 2014 Before Supper #31daysofarms #augustofarms My back is still gimped so just standing straight is a challenge right now. Figured I'd just hit a couple of sets to stay in the August of Arms challenge though. Poundstone (Empty BB) Curls x 55, 50 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 22, 2014 Author Share Posted August 22, 2014 August 22, 2014 Noon Back is still gimpy so I did a bit of a different workout. #31daysofarms #augustofarms 60' Incline Bench Press - Paused 45 x 4 x 8r 95 x 5 135 x 3 155 x 3 x 6r DB Bench Press 40e x 30 - I thought I was light enough it wouldn't bug my back getting up and down. I was wrong. BW Tricep Extensions x 3 x 20r Ring Rows x 3 x 20r Ring Curls x 3 x 15r - nice pump! BB Finger Curl to Wrist Curl 45 x 35, 35, 20, 10 - OUCH!!! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 24, 2014 Author Share Posted August 24, 2014 August 23, 2014 Evening Running around all day today. Back is still bugging me. Got home and remembered I've still got work to do for Jedd's #31daysofarms #augustofarms I wanted 100 but just couldn't do it today. I want 100+ by months end. Poundstone Curls x 70 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 25, 2014 Author Share Posted August 25, 2014 August 24, 2014 Evening #31daysofarms #augustofarms Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead. BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 25, 2014 Author Share Posted August 25, 2014 August 25, 2014 Noon and Before Supper #31daysofarms #augustofarms Back is still gimped so I went with box squats. Bow Bar Box Squats 52 x 3 x10r 142 x 2 x 5r 232 x 5 322 x 3 372 x 1 422 x 3 352 x 10 Leg Curls 50 x 10, 10, 10, 8 Incline Shrug w/3ct 32k ea x 3 x 15r Chins BW x 3 x 5r Ring Curls BW x 4 x15r Just showing how I do those shrugs. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 26, 2014 Author Share Posted August 26, 2014 August 26, 2014 Noon Bench is still slowly inching along but at least it's moving. #31daysofarms #augustofarms Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 255 x 1 285 x 3 Red Singshot 315 x 2 x 3r Ring Rows BW x 4 x 25r Ahnold Press 40e x 3 x 12r Dip BW x 3 x 10r Banded Neck Iso's Avr x 60ct x 2 each way, continuous Quote Link to comment Share on other sites More sharing options...
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