first time checking ur log and its great. impressive back session there
Warmed up with 5 sets of Unilateral Cable Curls super setted with Cable Kick Backs
Close Grip Bench Press, im pretty weak at these.
45lbs x15 (just the bar)
165lbs x6 - Began to super set with Dumbell Curls (exercise below)
Dumbell Curls, Alternating, reps per hand.
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)
45lbs x8 (not concentrated)
55lbs x8 (not concentrated)
Overhead Extentions, dumbells, double handed.
Finished off with 5 sets of super setting forearm exercises and plate loaded Seated Calf Raises
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.
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....
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.
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.