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Old 01-20-2013, 10:46 PM   #1
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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Exclamation kennknee's Training Log - constr crit welcome

01/20/2013

Started today a little tired, so it was a good thing that I had my PRE FIGHT pre workout supp from Infinite Labs. Went with 10oz of H2O with 2 scoops plus some additional Agmatine.

Triceps, Biceps, and Forearms Day

Stats
Weight: 190.6
Location: Anytime Fitness
Mood: Average
Length: 2 hour 05 minutes

Warm Up mix of ballistic and static stretching
Intra: just H20.


Primary Lift Triceps

Close Grip Bench Press
*this week, we are focusing on 4-6 reps per set, choosing a weight that we anticipate failure on the 4th set. Then, doing a short 15 second REST/PAUSE before attempting more reps to failure.

SET 1 205lbs x 5 reps (vid)
SET 2 215lbs x 5 reps (vid)
SET 3 220lbs x 5 reps (vid)
SET 4 225lbs x 6 reps, REST/PAUSE, 225lbs x 2 reps


Day17CloseGrip - YouTube


Secondary Triceps Lifts

Dumbbell Tricep Extensions

SET 1 100 x 5 reps
SET 2 100 x 5 reps
SET 3 100 x 5 reps
SET 4 100 x 7 reps, REST/PAUSE, 100lbs x 3 reps

Taking Shoeless' advice, I didn't worry about keeping the elbows so tight, and this allowed me to lower the weight further and get a great pump out of this.

Day17TriExtension - YouTube


Triceps Pushdown

SET 1 90lbs x 5 reps
SET 2 95lbs x 5 reps
SET 3 100lbs x 5 reps
SET 4 100lbs x 8 reps, REST/PAUSE, 100lbs x 3 reps


Primary Lift Biceps

Fat Grip Barbell Curl
*this week, we are focusing on 4-6 reps per set, choosing a weight that we anticipate failure on the 4th set. Then, doing a short 15 second REST/PAUSE before attempting more reps to failure.

SET 1 100lbs x 6 reps
SET 2 100lbs x 6 reps
SET 3 105lbs x 6 reps
SET 4 105lbs x 8 reps, REST/PAUSE, 100lbs x 3 reps



Secondary Biceps Lifts

Behind the Back Cable Curl

SET 1 72lbs x 6 reps
SET 2 72lbs x 6 reps
SET 3 77lbs x 6 reps
SET 4 77lbs x 8 reps, REST/PAUSE, 77lbs x 3 reps


Dumbell Curl

SET 1 50's x 6 reps
SET 2 50's x 6 reps
SET 3 50's x 6 reps
SET 4 50's x 8 reps, REST/PAUSE, 50's x 3 reps


Forearms

Barbell Wrist Curl
*We did 3 sets aiming for a rep range of 4-6, with a REST/PAUSE set.

SET 1 70lbs x 6 reps
SET 2 70lbs x 6 reps
SET 3 70lbs x 9 reps, REST/PAUSE 70lbs x 4 reps


Fat Grip Reverse Barbell Curl
*We did 3 sets aiming for a rep range of 4-6, with a REST/PAUSE set.

SET 1 70lbs x 6 reps
SET 2 70lbs x 6 reps
SET 3 70lbs x 9 reps, REST/PAUSE 70lbs x 5 reps
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