Day 26: Pull Day

We’re here to get it today with this pull day.  I’m excited to get started on this new workout split.  It will be a challenge and something my body isn’t used to but that’s why I’m excited.  I want to keep challenging myself in the gym because that’s what leads to growth.

To have success with this I am going to need to buckle down on the diet.  When doing a regimen like this, recovery time is going to be tight.  My macros must get dialed in and make sure I am getting the grams of protein that I need for recovery.

Warmup:

  • Stair climb for 5 minutes
  • Shoulder and back stretch with bands

Workout:

  • Deadlifts: 135 for 12 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 6, 255 for 6, 275 for 3, 295 for 2, 225 for 6
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • Chin Ups: 8 for 3 sets
  • V Bar Row: 45 for 15, 90 for 12, 115 for 8 for 3 sets
  • Dumbbell Row: 60 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • Concentration Curl Dropset: 25 for 10 then drop to 15 for 10. 3 sets per arm
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Hammer Curl: 30 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5

Johnny

Soon to be “Johnny Two Plates”

Day 24: Arms

When I work arms, the most important set for me is the last one.  This is when I pick a workout at I know will burn my arms and make them feel like they’re falling off.  I like doing a curl line as my finisher because it can be done with light weight and it’s about getting the reps in to complete the burn.  This type of finisher works your bicep and forearms to give you that last pump before you walk out of the gym.  If you’re doing this at the end of a workout, remember to try and stick with your form.  Swinging to get the weight up won’t get you the arms you want, so if need be, lower the weight or pause to make the reps solid.

Warmup:

  • 5 minutes on stair climber
  • Shoulder stretches

Workout:

  • Close grip chin-up and close grip dumbbell floor press superset: Chin ups till failure then superset with 40’s for 8 reps. 3 sets
  • EZ-Bar Curl and decline skull crusher superset: 60 easy curl bar for curl till failure then drop to 40 for skull crushers till failure. 3 sets
  • Rope Hammer Curl and Rope triceps pushdown superset: Dropset with weights on rope curls then superset with 40 for pushdown till failure. 3 sets
  • Inclined Curls: 22.5’s for 15, 25’s for 10, 30’s for 6, 35’s for 4
  • Hammer Curls: 25’s for 12, 30’s for 8, 35’s for 4
  • Concentration curls: 25’s till failure (slow and feel contraction)
  • Curl Machine: 85 for 5 then drop to 30 and hit each arm individually
  • Concentration Curl Machine: 40 for 8, slow and focus on stretch and contraction
  • Curl Line: 30’s regular curl for 8, 25’s hammer curls for 8, 20 half curl for 8, 15 reverse curls (forearm) for 8.  Repeat 3 times

Johnny

Soon to be “Johnny Two Plates”

Day 12: Arms

Today was about those glamour muscles.  It might be late November but were prepping for beach season with this workout.  Working out arms is a fun time for this guy.  Once you get that bicep vein showing like mine has been lately it puts motivation in front of you in the form of a mirror.

Part of why so many start working out and then trail off is because they don’t see results and get discouraged.  They can feel the results of a workout, the fatigue, the soreness, and the tightness, but they don’t see any results.  The reality is that it takes weeks if not months to start noticing visible differences with your body.  If your able to push through the first few weeks and then start noticing visible changes in your body, it changes the game up completely.

This ties into an earlier post and the importance of visualization.  When the results haven’t come yet, you need to rely on the vision that you have set for yourself.  This vision will dictate how long you’re in the gym, how hard you’re working, what you’re eating, even how you spend your time out of the gym.

Once you make your first set of gains and the mirror verifies this transformation, it motivates you.  In a way, it makes things easier, because you have proof that you’re closer to your goal.  Each rep and set you do now brings you closer to achieving your vision and you can see each workout bringing you closer to your goal.

Warmup:

  • 10 minutes of stair climber

Workout:

For this workout, I followed a men’s health routine I saw online which I don’t normally do but I do like changing up my workouts from time to time.  I must say this workout had my arms feeling pumped after the workout, but I thought it was a bit short.  A few more finishing exercises could have been thrown in there at the end, but that’s just one man’s opinion.  I did like how they included a video of every exercise so you know how to preform each movement.

  • Close grip chin-up and close grip dumbbell floor press superset: Chin ups till failure then superset with 40’s for 8 reps. 3 sets
  • Zottman curl and eccentric overhead triceps extension superset: 25’s for 8 then superset with 20’s for 12. 3 sets
  • EZ-Bar Curl and decline skull crusher superset: 60 easy curl bar for curl till failure then drop to 40 for skull crushers till failure. 3 sets
  • Rope Hammer Curl and Rope triceps pushdown superset: Dropset with weights on rope curls then superset with 40 for pushdown till failure. 3 sets
  • Flexed-Arm Carry complex and Plank Walkup Superset: 15’s for carry then superset to plank. 3 sets
  • Inclined Curls: 22.5’s for 15, 25’s for 10, 30’s for 6, 35’s for 4
  • Hammer Curls: 25’s for 12, 30’s for 8, 35’s for 4

Johnny

Soon to be “Johnny Two Plates”