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Mar 25th, 2012
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new personal best #6788824
06/09/17 10:51 PM
06/09/17 10:51 PM
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Denton County
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50 lbs alternate curls 5 sets of 10. Feels good. I think I tore my liver though. trout



Re: new personal best [Re: Chickenman] #6788856
06/09/17 11:31 PM
06/09/17 11:31 PM
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Denison, TX. / Texoma
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That's impressive. Nice work!

Re: new personal best [Re: Chickenman] #6789373
06/10/17 05:24 PM
06/10/17 05:24 PM
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clap up


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Re: new personal best [Re: Chickenman] #6795356
06/16/17 07:34 PM
06/16/17 07:34 PM
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Beast mode.

Re: new personal best [Re: Chickenman] #6820978
07/12/17 11:57 PM
07/12/17 11:57 PM
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Katy, TX
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eeks333


Originally Posted by KRoyal
Because I'm an idiot and don't know wtf I'm doing LOL. There you happy??


Re: new personal best [Re: Chickenman] #6821147
07/13/17 03:06 AM
07/13/17 03:06 AM
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"How big a fella are ya"

Re: new personal best [Re: Chickenman] #6821194
07/13/17 03:53 AM
07/13/17 03:53 AM
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Denison, TX. / Texoma
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up that dog'll hunt!

Re: new personal best [Re: Chickenman] #6821536
07/13/17 03:56 PM
07/13/17 03:56 PM
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Conroe, TX
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Not too shabby. I think I use something similar during my warm-up up



Re: new personal best [Re: titan2232] #6821753
07/13/17 08:11 PM
07/13/17 08:11 PM
Joined: Dec 2005
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Denton County
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Moved back to 35s and 40s. Doing super sets of different curls. More painful. Hell I don't know. Its all a bunch of work with little results IMO. But, I choose not to stop.

Originally Posted By: titan2232
Not too shabby. I think I use something similar during my warm-up up


Impressive.


Re: new personal best [Re: Chickenman] #6821813
07/13/17 08:54 PM
07/13/17 08:54 PM
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Conroe, TX
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Keep on brother. Keep increasing that weight and keep getting stronger up



Re: new personal best [Re: Chickenman] #6824724
07/17/17 05:55 AM
07/17/17 05:55 AM
Joined: Oct 2005
Posts: 597
Highland Village/Lake Lewisvil...
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5 sets is strong. My guess is you'll be a tad sore


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Re: new personal best [Re: H2O Seeker] #6834658
07/26/17 02:35 PM
07/26/17 02:35 PM
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Originally Posted By: H2O Seeker
That's impressive. Nice work!
up

I start off with 25 lbs for 15 reps, then 35 lbs for 10 reps, then 25 lb again doing 12 reps and done grin
Keep in mind I am 61 years young, use to push much higher weights 20- 40 years ago but that was then and this is now. nuts

How I miss back then laugh



Last edited by Stub; 07/26/17 02:45 PM.

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Re: new personal best [Re: Chickenman] #6852357
08/11/17 01:23 AM
08/11/17 01:23 AM
Joined: Dec 2005
Posts: 4,847
Denton County
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Backed off the 50s and started doing lighter supersets.

45 lbs - alternate curls
40 lbs - 10 reps cross curl
60 second +/- pause (not real disciplined in this area)
40 lbs - 10 reps hammer rotation curl (?)
4 sets

I can feel the pain/pump hours later vs working with the 50s plus whatever else I was curling.

My biceps grown sucks a lot. Not sure why. I work arms 3-4 days a week. Usually heavy. I am certainly stronger but still not seeing results. Its a real kick in the pants.


Re: new personal best [Re: Chickenman] #6852881
08/11/17 03:56 PM
08/11/17 03:56 PM
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If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective.


Re: new personal best [Re: Sneaky] #6852915
08/11/17 04:36 PM
08/11/17 04:36 PM
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Cass County, TX
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Originally Posted By: Sneaky
If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective.



I assume a super set is what we called speed weights. These were used to build stamina. For strength and mass, there is nothing better than heavy weight and doing 3 sets of 3 to 5 reps. You are looking for complete exhaustion or failure at end of last set. If you dont get this, you need to add more weight. Make sure your form stays solid, dont want to hurt yourself.

I dont know what science says, but the above proved true for a quarter of a century in the weight room.


Talent is a gift, character is a decision.
Re: new personal best [Re: Chickenman] #6853064
08/11/17 06:57 PM
08/11/17 06:57 PM
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Same idea, AB. Gotta push that weight.


Re: new personal best [Re: Sneaky] #6853673
08/12/17 12:19 PM
08/12/17 12:19 PM
Joined: Dec 2005
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Cass County, TX
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Originally Posted By: Sneaky
Same idea, AB. Gotta push that weight.


Yeah, I was agreeing with you. When I said the above is the truth, I meant yours, not my above. Kinda screwed that all up. Im an Aggie...... grin


Talent is a gift, character is a decision.
Re: new personal best [Re: Chickenman] #6853751
08/12/17 02:06 PM
08/12/17 02:06 PM
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Gotcha.


Re: new personal best [Re: Sneaky] #6854286
08/13/17 01:20 AM
08/13/17 01:20 AM
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Originally Posted By: Sneaky
If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective.


I lift pretty heavy but never get to failure. I get close.

Super sets are easier on my elbow. I'd like to move more weight but benching alone has its limits. My current equipment limits me too.

I'll work with benching 235 tomorrow. 3-4 sets of 10. Thats all I got in the tank. Actually, since I have not done horizontal bench in a while, I may not have 4 sets in me.

Starting to do more compound lifts that require legs. Got a bum knee I've been easing into it and I hate it.


Re: new personal best [Re: Chickenman] #6854357
08/13/17 02:44 AM
08/13/17 02:44 AM
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I can sure understand that. I have some similar limitations. Doing what you can is far better than sitting on the couch.


Re: new personal best [Re: Chickenman] #6854385
08/13/17 03:09 AM
08/13/17 03:09 AM
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Denton County
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Side note, I did 4 sets of 45lb bent flies the other other day and tore my kidney in half I think. Not doing 45lb flies anymore. Going to keep it at 40 unless I get an organ transplant soon.


Re: new personal best [Re: Chickenman] #6858767
08/16/17 08:52 PM
08/16/17 08:52 PM
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Originally Posted By: Chickenman
Originally Posted By: Sneaky
If you want results, knock off the super sets and push some weight. Stay in the 4-6 rep range to failure. Science has proven this effective.


I lift pretty heavy but never get to failure. I get close.

Super sets are easier on my elbow. I'd like to move more weight but benching alone has its limits. My current equipment limits me too.

I'll work with benching 235 tomorrow. 3-4 sets of 10. Thats all I got in the tank. Actually, since I have not done horizontal bench in a while, I may not have 4 sets in me.

Starting to do more compound lifts that require legs. Got a bum knee I've been easing into it and I hate it.


Eat lots of Chicken laugh I mean protein up


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Re: new personal best [Re: Chickenman] #6859285
08/17/17 04:47 AM
08/17/17 04:47 AM
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If you're doing arms 3-4 days a week that is too many if you are working them hard...every 4 days is enough. I do a 4 day split...Chest/Shoulders, Legs/Abs, Back/Biceps, Rest day, repeat. Have made some really good progress in the last 10 months.

5 sets of 10 is a lot....try some different movements with the arms too like incline bench curls, preacher curls, hammer curls, etc. I try to do 12-15 sets of 6-10 for each body part, and it is usually to failure.

Your body will recruit more muscle fibers the closer you get to failure and cause more damage to the fibers which is what induces your muscles to grow.

Keep up the good work!

Re: new personal best [Re: DocHorton] #6862224
08/20/17 02:31 AM
08/20/17 02:31 AM
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Originally Posted By: DocHorton
5 sets of 10 is a lot....try some different movements with the arms too like incline bench curls, preacher curls, hammer curls, etc. I try to do 12-15 sets of 6-10 for each body part, and it is usually to failure.


For you Doc and other weight lifting nerds grin

How far off am I? Would this be considered a low, medium, or hard arm workout?

Todays:
alt curls - 4 sets of 10 - 50lbs - doable but painful
cross curls - 4 sets of 10 - 45lbs - may move to 50lbs next
inclined hammer - 4 sets of 8 - 45lbs - found failure at 8 reps
chin ups - 5+5+5+7 - this is hard for me (230lbs)
dips - 5+5+5 - haven't done dips since.... ever
triceps bar overhead extension - 4 sets of 20 - 70lbs - not real heavy but 90lbs hurts my neck pretty bad
bent flies - 4 sets of 40lbs - chest related vs arm I know but I like it - 45lbs had me thinking I tore something a few weeks ago
crunches throughout the workout to keep the heart rate up

Thats 20 sets + the chin ups, drips, and crunches


Re: new personal best [Re: Chickenman] #6864618
08/22/17 06:14 AM
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For me that would be a hard workout, but by the 3rd set I am usually struggling to get those last 2 reps and I am completely done. If I did a fourth set I normally can only do another 6-8. Once I can do 3 sets of 10 for two consecutive workouts with good form I up the weight another 5 pounds.

If I were you I would up the weight by 5-10 lbs and do 3 sets of 10 of Alt curls, cross curls, inclined hammer, triceps bar, and bent flys. That's 15 sets which is plenty plus your abs. You could throw in one more tricep exercise. I don't hit tris too hard on arm day because they also get worked pretty good on chest and shoulder days.

Also, I do dips on Chest day and I don't do pull-ups because they hurt my shoulders. You definitely don't need to do that workout 4 days a week, IMO, especially if you are pretty sore.

I'm no expert, but for my body, I get the best workouts when I do about 15 solid sets with good form and nice steady movements and really focus on contracting the muscle I am working rather than just moving weights around. One of the best pieces of advice I read about lifting is that you should make light weights feel heavy.

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