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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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February 21st, 2013 - Growth Stimulus Squat Day
Front Squat
240 x 3
250 x 1
260 x 1
Walking BB Lunge
95 x 20 per leg, 20 per leg
High Bar Parallel Box Squat
155 x 20, 20
Leg Extension
190 x 20, 20
DB Forearm Curl
40 x 20 per arm, 20 per arm
Quad/Glute pump of peace!
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krazykoukides
Level 1
Join date: May 2008
Location: New York, USA
Posts: 1422
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2020Wellness wrote:
krazykoukides wrote:
Is the secret to your big arms mainly frequency? It seems like you train them almost every day you train!
Awesome log... I will for sure be following and learning!
Thanks for posting.
I have to say that I don't believe I'm working them with every training session. I really just do a few arm exercises per week when it comes down to it.
I typically do 1 tricep isolation on Press day, 1 bicep isolation on Pull day, and then I hit reverse barbell curls which are actually for my weak point forearm training. Those are my scheduled arm exercises that I can remember off the top of my head!
I'm not a believer in super high frequency. Typically twice per microcycle (one week) is the max frequency I'll use for a weak point. Then for general bodyparts, it's once per week 90% of the time.
Thanks for the follow sir! If you have any questions, just let me know. I train for a living, so I'm hooked on spreading knowledge.
Ryan
Hey man, sorry I never replied -- I haven't checked logs in a long while! Looking back over your workouts I think I combined forearms/upperarms into the same group... hah.
I'll sure ask questions - thanks for offering to answer them.
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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krazykoukides wrote:
2020Wellness wrote:
krazykoukides wrote:
Is the secret to your big arms mainly frequency? It seems like you train them almost every day you train!
Awesome log... I will for sure be following and learning!
Thanks for posting.
I have to say that I don't believe I'm working them with every training session. I really just do a few arm exercises per week when it comes down to it.
I typically do 1 tricep isolation on Press day, 1 bicep isolation on Pull day, and then I hit reverse barbell curls which are actually for my weak point forearm training. Those are my scheduled arm exercises that I can remember off the top of my head!
I'm not a believer in super high frequency. Typically twice per microcycle (one week) is the max frequency I'll use for a weak point. Then for general bodyparts, it's once per week 90% of the time.
Thanks for the follow sir! If you have any questions, just let me know. I train for a living, so I'm hooked on spreading knowledge.
Ryan
Hey man, sorry I never replied -- I haven't checked logs in a long while! Looking back over your workouts I think I combined forearms/upperarms into the same group... hah.
I'll sure ask questions - thanks for offering to answer them.
Thanks for the post in here. I don't many visitors, so I appreciate it when someone pops in.
Have a good one,
Ryan
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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February 22nd, 2013 - Growth Stimulus Pull Day
Chinup
265 x 5, 3, 3
Close Grip Lat Pulldown
100 x 10
135 x 20, 20
Bent BB Row
155 x 20, 18
Standing EZ Bar Curl
50 x 10
75 x 20, 18
Seated Calf Raise
90 x 10
130 x 20, 20
Leg Press Calf Raise
200 x 10
320 x 20, 20
Lying Leg Raise
BW x 20, 20
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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February 24th, 2013 - Growth Stimulus Lift Day
Trap Bar Deadlift
475 x 5, 1, 1
BB Shrug
285 x 20, 20
BB Good Morning
185 x 20, 20
Seated Leg Curl
140 x 20, 15
Decline Situp
Highest Incline x 20, 20
DB Wrist Curl
40 per arm x 20, 20
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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February 26th, 2013 - Growth Stimulus Training Press Day
Decline BB Press
215 x 8, 8, 12
Slight Incline DB Press
85s x 12, 12, 8
Flat BB Skullcrusher
100 x 12, 12, 10
Barbell Upright Row
45 x 10
100 x 12, 12, 12
Dips
BW x 12, 12, 12
Leg Press Calf Raise
300 x 10
350 x 12, 12, 12
Seated Calf Raise
145 x 12, 12, 12
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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February 27th, 2013 - Growth Stimulus Squat Day
Front Squat
175 x 8, 8, 12
Walking BB Lunge
140 x 12 per leg, 10 per leg, 10 per leg
High Bar Parallel Box Squat
200 x 12, 10, 10
Leg Extension
250 x 12, 12, 12
Reverse EZ Bar Curl
80 x 12, 12, 12
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 2nd, 2013 - Growth Stimulus Pull Day
Chinup
210 x 8, 8, 13
Close Grip Pulldown
165 x 12, 11,12
Bent BB Row
165 x 12, 12, 12
Standing EZ Bar Curl
80 x 12
85 x 12, 12
Seated Calf Raise
145 x 12, 12, 12
Leg Press Calf Raise
360 x 12, 12, 12
Leg Raise Variations
2 sets
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 3rd, 2013 - Growth Stimulus Lift Day
Location - The Fitness Center
Conventional Deadlift
275 x 8, 8, 18
BB Shrug
325 x 12, 12, 12
Good Morning
215 x 12, 12, 12
Seated Leg Curl
120 x 12, 12, 12
DB Forearm Curl
50 x 12, 12, 10
Hanging Leg Raise
Straight Legs x 12, 12, 12
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krazykoukides
Level 1
Join date: May 2008
Location: New York, USA
Posts: 1422
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Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let's say I'm cutting and will obviously have a lower work capacity; I'll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I'm so consistent with my nutrition, sleep, and training frequency that I don't run into bad days often. If I run into a bad day, it's more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No.
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 4th, 2013 - Growth Stimulus Press Day
Decline Bench Press
245 x 6, 6, 8
Chest Press Machine
190 x 5, 5, 5, 5
Flat Bench Skullcrusher
120 x 5, 5, 5
125 x 4
Smith Upright Row
50 x 5
70 x 5
75 x 5, 5
Calf Raise Machine
360 x 5, 5, 5, 5
Seated Calf Raise
180 x 5, 5, 5, 5
Broad Jumps
Top distance = 111"
Speed Ladder Drills
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krazykoukides
Level 1
Join date: May 2008
Location: New York, USA
Posts: 1422
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2020Wellness wrote:
krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let's say I'm cutting and will obviously have a lower work capacity; I'll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I'm so consistent with my nutrition, sleep, and training frequency that I don't run into bad days often. If I run into a bad day, it's more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No.
Cool, thanks for the answer.
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
|
krazykoukides wrote:
2020Wellness wrote:
krazykoukides wrote:
Do you ever increase or decrease volume on training days depending on how you feel? If so, what cues do you look for?
My program, Growth Stimulus Training, allows me to adjust my sets and/or reps based on feel or nutritional stage.
Let's say I'm cutting and will obviously have a lower work capacity; I'll use the lowest number of optional sets and/or reps per exercise. The opposite can apply when bulking.
Typically for me, I'm so consistent with my nutrition, sleep, and training frequency that I don't run into bad days often. If I run into a bad day, it's more of a mental thing for me and I can overcome it. Honestly I usually just overcome it with a good radio station and 100mg of caffeine added to my typical preworkout mix.
So, does my program allow for adjustment? Yes. Do I adjust much? No.
Cool, thanks for the answer.
No problem.
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 6th, 2013 - Growth Stimulus Squat Day
Location - Fitness Center
Front Squat
200 x 6, 6, 8
Walking DB Lunge
70s x 5 per leg, 5 per leg, 5 per leg, 5 per leg
Parallel High Bar Squat
275 x 5, 5
280 x 5
285 x 5
Leg Extension
200 x 5, 5, 5, 5
Reverse EZ Bar Curl
100 x 5, 5, 5, 5
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 8th, 2013 - Growth Stimulus Pull Day
Location - Fitness Center
Chinup
BW + 30 (238) x 6, 6, 8
Close Grip Pulldown
150 x 5, 5, 5, 5
Bent BB Row
215 x 5, 5, 5, 5
EZ Bar Curl
115 x 5, 5, 5, 5
Seated Calf Raise
185 x 5, 5, 5, 5
Straight Calf Raise
410 x 5, 5, 5, 5
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 9th, 2013 - Growth Stimulus Lift Day
Location - Fitness Center
Deadlift
315 x 6, 6, 12
BB Shrug
385 x 5, 5, 5, 5
BB Good Morning
285 x 5, 5, 5, 5
Seated Leg Curl
150 x 5, 5, 5, 5
DB Wrist Curl
50 x 5 per arm, 5 per arm, 5 per arm, 5 per arm
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2020Wellness
Level 0
Join date: Oct 2010
Location:
Posts: 398
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March 14th, 2013 - Growth Stimulus Squat Day
Location - Fitness Center
Front Squat
225 x 5, 3, 3
Walking BB Lunge
100 x 20 per leg, 20 per leg
High Bar Parallel Box Squat
165 x 20, 18
Leg Extension
100 x 20, 20
DB Forearm Curl
45 x 20 per arm, 20 per arm
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