This week's workout (Arms)

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 5:50 pm

The forum description said post your workouts, so I'll post bicep, tricep, and chest workout for this week.

* Note: for all weights I do 3-4 sets, 6-12 reps. Heavy weights (40-140lbs)

Biceps:
Hammer Dumbbell Curls
Incline Dumbbell Curls
Incline Angled Dumbbell Curls
Lying Dumbbell Curls
Dumbbell Concentration Curls
Seated Dumbbell Curls
Chin Ups- 3 sets, 15-20 reps

Chest:
Incline Dumbbell Flyes
Incline Supinating Dumbbell Flyes
Decline Bench Dumbbell Press
Hammer Grip Incline Dumbbell Press
Declined Push Ups
Dumbbell Pullovers
Dips
Flat Bench Dumbbell Press
Flat Bench Dumbbell Flyes
Single Arm Dumbbell Flyes
Narrow Grip Push ups
Push ups

Triceps:
Skull Crushers
Dumbbell Kickbacks
Dumbbell Extensions
Close Grip Bench Press

* I workout for 47mins. and take 30 second breaks after each 2 sets most of the time, though sometimes I just continue. Workout those body parts 2 days a week. Constantly change exercises and reps.

Feel free to critize.

swanso5 · Post by **swanso5** » Mon Jul 21, 2008 5:51 pm

other muscles??

too much by fat too...

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 5:53 pm

Didn't write about the other body parts since I don't feel like writing much right now, maybe I'll edit later

DianaB · Post by **DianaB** » Mon Jul 21, 2008 8:56 pm

J_Flow wrote:The forum description said post your workouts, so I'll post bicep, tricep, and chest workout for this week.

* Note: for all weights I do 3-4 sets, 6-12 reps. Heavy weights (40-140lbs)

Biceps:
Hammer Dumbbell Curls
Incline Dumbbell Curls
Incline Angled Dumbbell Curls
Lying Dumbbell Curls
Dumbbell Concentration Curls
Seated Dumbbell Curls
Chin Ups- 3 sets, 15-20 reps

Chest:
Incline Dumbbell Flyes
Incline Supinating Dumbbell Flyes
Decline Bench Dumbbell Press
Hammer Grip Incline Dumbbell Press
Declined Push Ups
Dumbbell Pullovers
Dips
Flat Bench Dumbbell Press
Flat Bench Dumbbell Flyes
Single Arm Dumbbell Flyes
Narrow Grip Push ups
Push ups

Triceps:
Skull Crushers
Dumbbell Kickbacks
Dumbbell Extensions
Close Grip Bench Press

* I workout for 47mins. and take 30 second breaks after each 2 sets most of the time, though sometimes I just continue. Workout those body parts 2 days a week. Constantly change exercises and reps.

Feel free to critize.

LOL OK.
I think that's more shit than I do in a month, and it doesn't include legs or back.
Don't fall over now.

Christopheel · Post by **Christopheel** » Mon Jul 21, 2008 9:28 pm

Are you able to hold a pencil after that ? Or you use light weights lol.

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 9:33 pm

typed it there. I use 40-140lbs.

I use the 40lbs to warm up, afterwards I just increase the weight till I'm fully pumped.

Christopheel · Post by **Christopheel** » Mon Jul 21, 2008 9:35 pm

40-140lbs doesn't mean anything. The weight isn't the matter there, you are doing way too much volume for some little muscles ...

Maybe that for building muscles you will be able to. But honestly performance and time wise this isn't great at all. Unless you use AAS.

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 9:39 pm

I'm trying different workouts and techniques to see which fits me best. I have to point out I'm just 15, so I really can't say I can lift 200lbs unless it's a barbell and on a bench.

* I didn't quite understand the second line you wrote.
The only supplements I've taken are the Animal Pak, and Size On, but I already ran out of both.

Christopheel · Post by **Christopheel** » Mon Jul 21, 2008 9:45 pm

J_Flow wrote:I'm trying different workouts and techniques to see which fits me best. I have to point out I'm just 15, so I really can't say I can lift 200lbs unless it's a barbell and on a bench.

* I didn't quite understand the second line you wrote.
The only supplements I've taken are the Animal Pak, and Size On, but I already ran out of both.

I hope they were not test-booster, because you are 15 so it would NOT be good at all.

Sorry I'm a frenchie so sometime english just mess-up.

For your workout what I meant is that you don't need that much exercises. You will only lead your muscles to EXTREME fatigue and your body won't be able to recover properly and you won't have your optimal muscle growth.

Plus, your strength gains are slowed because you are totally destroying your energy and muscles by doing too much repetitions/sets (volume).

One exercises per muscles groups three times a week, is far enough to build muscles and develop strength. Instead of 10 exercises per muscles groups 2 time a weeks, witch will lead obviously to overtraining.

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 9:51 pm

Nah the Animal Pak only contains vitamins, and Size On is creatine gluconate.

Yeah I'm totally aware that over training is bad. I only train arms 2 days a week, and I arrange workouts so that they're pretty separate, giving arms proper time to recover.

I'm actually trying the overload technique to see if it fits me well. I guess I'll see results tomorrow, since today I did what I wrote above.

Christopheel · Post by **Christopheel** » Mon Jul 21, 2008 9:56 pm

J_Flow wrote:Nah the Animal Pak only contains vitamins, and Size On is creatine gluconate.

Yeah I'm totally aware that over training is bad. I only train arms 2 days a week, and I arrange workouts so that they're pretty separate, giving arms proper time to recover.

I'm actually trying the overload technique to see if it fits me well. I guess I'll see results tomorrow, since today I did what I wrote above.

You won't see the real result over-night, the only thing you can see is the "pump" or temporary hypertrophy (A water retention that our body does around muscles to shoot nutriment).

For your program, try it if you want, after 6 month come back, try a well made program and you will make 6 time faster results.

And by the way when I said AAS it means steroids.

J_Flow · Post by **J_Flow** » Mon Jul 21, 2008 10:03 pm

Yeah I know, the creatine helps on that and it won't be 100% muscle.

I was originally doing Pete Sisco's program, but since I didn't have a 600lbs barbell (and I'm sure I wouldn't be able to lift one yet) and the heaviest thing I have is 140lbs. when I tried the program, I didn't actually felt tired, and so I put up some more exercises.

Sisco's program contained 4 exercises, and they were all 2 sets, last one being till exhaustion. But as I said before, I actually didn't get that tired, so I threw in those other exercises.

I know I'm probably screwing up since I'm not an expert or anything

I thought that by throwing in more exercises I'd compensate for not having 400 or the 600lbs. Sisco wanted.

I'd appreciate if you wrote a quick sample of a workout I should follow though, and I'd try it and see how it works

swanso5 · Post by **swanso5** » Mon Jul 21, 2008 10:42 pm

the waterbury method by chad waterbury...stop the shit you're doing now

Christopheel · Post by **Christopheel** » Tue Jul 22, 2008 6:56 am

swanso5 wrote:the waterbury method by chad waterbury...stop the shit you're doing now

It'S always hard to explain at first ... I prefer your direct technique LOL

J_Flow · Post by **J_Flow** » Tue Jul 22, 2008 10:45 am

lol ok.
I was reading the waterbury method and the author or w/e wrote that it was designed so there was no muscle failure, the total contrary to Sisco's method lol.

But thanks dudes, you're already pros so I'll just follow what you say.

I also thought about laying off the creatine.

This week's workout (Arms)

This week's workout (Arms)

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