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  1. #37
    Mecca V.I.P. Maxmonzter's Avatar
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    first time checking ur log and its great. impressive back session there


     



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  2. #38
    Mecca Super-***** dilatedmuscle's Avatar
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    Thanks for stopping by, lance and max.

    If anybody see's anything wrong with the structure of my workout or if i can organize my sets better please let me know. :D


    "Yeah I grunt when I get my swole at the gym. So everyone can see how jacked and tan I am." -Brucie Kibbutz

    dilatedmuscle's Road to Somewhere


  3. #39
    Mecca Super-***** dilatedmuscle's Avatar
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    Arms

    Warmed up with 5 sets of Unilateral Cable Curls super setted with Cable Kick Backs

    Working Sets

    Close Grip Bench Press, im pretty weak at these.
    45lbs x15 (just the bar)
    95lbs x10
    135lbs x10
    165lbs x6 - Began to super set with Dumbell Curls (exercise below)
    165lbs x6
    115lbs x8
    115lbs x8

    Dumbell Curls, Alternating, reps per hand.
    25lbs x10
    35lbs x8
    45lbs x8
    65lbs x6
    40lbs x8

    Machine Concentration Curls and Cable Push Downs super set.
    10x5 - wont write the numbers because machines and cables feel lighter or heavier depending on the one you're using.

    Concentration Hammer Curls, Super set with overhead extentions (exercise below)
    35lbs x10
    35lbs x8
    45lbs x8 (not concentrated)
    55lbs x8 (not concentrated)

    Overhead Extentions, dumbells, double handed.
    35lbs x10
    45lbs x10
    55lbs x8
    65lbs x8
    65lbs x8
    75lbs x6
    65lbs x6

    Finished off with 5 sets of super setting forearm exercises and plate loaded Seated Calf Raises


     


  4. #40
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice arm session man!


    dilatedmuscle's Road to Somewhere


  5. #41
    Eat, lift, sleep, repeat. Big_Guns_Lance's Avatar
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    Can't believe you have a workout for just arms. I think it would be better if you cut the volume and add them to another day.

    Heavy db curls anyway fella


    :ENGLAND::ENGLAND:


  6. #42
    Mecca Super-***** dilatedmuscle's Avatar
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    I split it for years but i really couldnt do it well anymore, I would be really tired and my arm workout would be half assed. You're right it was a lot of volume but i do only around 3 exercises for bi's and 3 for tri's and the first 2 or 3 sets of each exercise is more of a warm up. I dont do arms every week, maybe every 2 weeks but i try to do triceps every 5 days.


     


  7. #43
    Mecca V.I.P. _ROBERTiNHO_'s Avatar
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    Great back session! You can't go wrong with pullups, db rows and, obviously, deads.

    One day just for arms it's fine for me, if you wanna emphasized them I think it's great.


    Long, long wait...


  8. #44
    Mecca Super-***** dilatedmuscle's Avatar
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    I used to do Back and bi's, chest and tri's but i just cant do bi's after back since i've been doing a lot of deadlifts and rows. I used to use machine a lot for back so it was much easier to do bi's but with free-weights, my grip and forearms are shot and my hands hurt, not to mention im exhausted lol. I still do tri's after chest, sometimes during shoulders when im not training chest and during an arm day aswell....


     


  9. #45
    Mecca Super-***** dilatedmuscle's Avatar
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    Hey guys here are some pics i took of my legs and a couple of poses a few minutes ago, no pump.

    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere


     


  10. #46
    Mecca Super-***** dilatedmuscle's Avatar
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    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere
    dilatedmuscle's Road to Somewhere


     


  11. #47
    Mecca Super-***** dilatedmuscle's Avatar
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    This one is from a few weeks ago. I had a bit of a pump going on this one, it was about 35-45 minutes after training chest and a bit of arms . When i ge a really big pump on my arms and its fresh, my arms are like 2 inches bigger. My body flattens out really easily so pumps make a big difference going from flat to really full coz of a pump. I wasnt that pumped in this pic but still had a bit of a pump going.

    Attached Images Attached Images  

    Last edited by dilatedmuscle; 08-08-2010 at 05:26 AM.
     


  12. #48
    Team Winklaar Pickle's Avatar
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    very classy leaving ur socks on for the poses. look foward to seeing improvements buddy


    This space is intentionally left blank, DO NOT type in the space.

    OK.
    -Line


  13. #49
    Mecca Super-***** dilatedmuscle's Avatar
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    I leave them on durring sex as well just for teh lulz


     


  14. #50
    Team Winklaar Pickle's Avatar
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    btw back looked great and is obviously a strogn point


     


  15. #51
    Mecca V.I.P. Maxmonzter's Avatar
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    legs look thick as hell man and your back is just amazing


     


  16. #52
    Mecca Super-***** dilatedmuscle's Avatar
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    Thanks Max and Pickle.

    My lower back is my strong point. My upper back is weak, im bringing it up slowly but srurely, when i wear a t-shirt you cant tell i have a big back :( .. I also have weak shoulders so you cant tell i workout LOL.

    My legs have improved a lot these last few months because of squats! Im gonna keep hitting them. Its a bit easier now because even when im short on time, i atleast do squats before i head out to work (fitcamp). I need to do more hamstring work though, i like doing hamstrings with back but i forgot last time lol.


     


  17. #53
    Eat, lift, sleep, repeat. Big_Guns_Lance's Avatar
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    Legs are looking thick dilated. And yes I agree your back seems to be your strong point. Just keep hitting those chins and you'll improve your upper back.


     


  18. #54
    Mecca V.I.P. PrinceVegeta's Avatar
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    Lookin big man, good leg size! keep up the good work man!


     




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