Swole, swole, swole...

[ReX357]

... my arms are shaking right now!!!

Just did your bicep workout on my bicep/tricep day and it's marvelous! I'm having trouble typing right here.

Thanks bro

[KGBnine]

YOu gotta hand it to the guy...he knows his stuff.

[needmorestrength]

... my arms are shaking right now!!!

Just did your bicep workout on my bicep/tricep day and it's marvelous! I'm having trouble typing right here.

Thanks bro

That's nothing.. absolutly nothing compared to leg day!!! It's the worst!!
I hate you Swolecat

[SwoleCat]

LOL!!!!! Arm day vs. Leg day.

Glad you liked it bro! It's very effective as well when STACKED WITH the leg training.

Talk about some arm size!

~SC~

[SwoleCat]

YOu gotta hand it to the guy...he knows his stuff.

Thanks aXe!



~SC~

[needmorestrength]

DEADLIFTS are where its at... god I cant wait for these ****ty tendons to heal

[ReX357]

Talk about some arm size!

~SC~

That pic in your sig is giving me nightmares... I was wondering how much you're putting on the barbell when you're doing straight bb curls?

[SwoleCat]

Well, I do the 45's on each side for about 8-10 reps. (45 lb. olympic bar)

Then I do another 10 lbs. on each side (20 total) on top of that for about 5 reps.

I go no higher than that because the thought of rupturing the biceps tendon and biceps scares the sh*t outta me. To get big arms you don't have to go ASSININE heavy.

~SC~

[ReX357]

45's on the olympic bar? Like you're curling with 135 pounds? Or on the smaller 25 pounds straight bar?

[SwoleCat]

Olympic straight bar that is used to bench with, yes.

What is up w/this d*mn server. Took me 10 mins to post 1 message. Grrrrrr............
~SC~

[ReX357]

What is up w/this d*mn server. Took me 10 mins to post 1 message. Grrrrrr............
~SC~

Same sh*t here. Anyone of you get the 3:00 AM downtime every night? Been doing that for a couple of days also...

[BDTR]

**** swole, i figured you to be in the 225 curl club judging by your arms.

P.S. i'm still waiting for my biceps to tear

[SwoleCat]

**** swole, i figured you to be in the 225 curl club judging by your arms.

P.S. i'm still waiting for my biceps to tear

Nope, I'm not even close to that, I won't even front and lie to ya!

I won't ever try that either, because I know I'd F myself up!

You don't wanna tear anything big bruh, trust me!

~SC~

[BDTR]

Well looks like what you're doing is working, just out of curiosity, what are you puttin up on the bench? Not a max, just a general workout.

[ArkansasAlex]

Where did you post this workout SC? unless it was a personal routine thing.

thanks
Alex

[ReX357]

Obvious training reminder by Swole Cat:

Today's "OBVIOUS" training reminder!!

Curl those phuckers!

[fitnessNY]

YOu gotta hand it to the guy...he knows his stuff.

Yes he does, I also started Swolecat's arm routine today, I am going to be in pain tomorrow.

THanks bro

[IntensityX]

Where is that arm routine posted at sounds like something I want to try.

[ReX357]

Where is that arm routine posted at sounds like something I want to try.

Two posts above yours

[spywizard]

I'll bump in this..


I was cursing Swole for 40 minutes today..

I did chest, using his... 15-20 reps.... 5 sets per exercise for my chest / tri day..

I couldn't feel alot of strain in the peck.. but man my outer head of my delt, and tri's are burning and shaking..

I usually do a modified static training... so 1-3 reps.. 2-3 sets.. super heavy..

so you can imagine what this new routine did to me..

I plan on doing this for all routines over the next week and continuing for 4 weeks.. then back to my normal sets..

we'll see how it goes..

[tycin]

shlt swole i love ur advice, keep em coming bro. u definately know ur shlt.

[fitnessNY]

I'll bump in this..


I was cursing Swole for 40 minutes today..

I did chest, using his... 15-20 reps.... 5 sets per exercise for my chest / tri day..

I couldn't feel alot of strain in the peck.. but man my outer head of my delt, and tri's are burning and shaking..

I usually do a modified static training... so 1-3 reps.. 2-3 sets.. super heavy..

so you can imagine what this new routine did to me..

I plan on doing this for all routines over the next week and continuing for 4 weeks.. then back to my normal sets..

we'll see how it goes..

What is Swoles chest workout?

[tycin]

thats wut im waiting for, i think he said he might post a chest one when he gets some free time.

[IntensityX]

Sounds like something you don't want to do on masterbation day

[ReX357]

Sounds like something you don't want to do on masterbation day

You're never going to do it! Everyday is masturbation day!!!

[tycin]

Sounds like something you don't want to do on masterbation day

LOL.. shlt bro im on a gram of test. everyday is masturbation day! plus sex 1-3x.

[tycin]

You're never going to do it! Everyday is masturbation day!!!

LOL... u beat me to it fukr

[SwoleCat]

Well looks like what you're doing is working, just out of curiosity, what are you puttin up on the bench? Not a max, just a general workout.

I utilize d-bells for incline presses and flat presses.

I usually use the 100's, 110's, and 120's. ( I change the intensity by rep speed, and by also doing cable crossovers first or d-bell flyes).
I used to bench regular w/the barbell, but having long arms works against you when you are "locked" into a bar. I prefer d-bells as well for all the stabilizer muscles that need to be used in the movement. My shoulders seem to take the brunt of the pressing movement with the barbell bench press no matter how much I "poke" my chest out by rolling the shoulders back and down, etc., I've tried it all. My shoulders grow VERY easy, so much that I can't use the straight bar anymore because they (shoulders) receive too much stimulation and leave my chest lagging behind. When I did flat presses, I used 325, 315, 295, 275 and 255. Max was about 405.

Right now I am on a leg specialization routine (made by myself) to get them back to BETTER than before because of the surgeries and all, and it's working. So I just hit 3 flat, and 3 incline, followed by 4 sets of shoulder presses, and then 4 sets of "8 balls" for tri-ceps.

That's an old school thing for tri's.........kind of like 21's for the biceps as far as principle, and I tell ya it FRIES all three heads of the triceps.

General note to those asking about a chest workout: I don't have one posted here prior to what was written above.

~SC~

[ReX357]

Swole, would you care to enlighten us on what '8 balls' are?

[SwoleCat]

Swole, would you care to enlighten us on what '8 balls' are?

It's Old English, a malt liquor!

I'll explain it manana if I get a chance when I get here, I have an IM client consultation at 9:00 tonight, then it's off to bed.

Peace all!

~SC~

[stayinstacked]

I think I have the same problem Swole does, I can go heavy as **** on the bench but the chest just WILL NOT GROW and it feels that no matter how good my form is the shoulders take the load more than the chest. Only problem is that all the pussy Gold's gyms around here dont have any db's that go heavy enough for flat db presses, and I'm about to have to have something more than 130's for incline, you'd think that with the cost of a gym membership these days they could cater to the needs of the ones down there to lift and not shoot the sh*t on thier cell phones!!!!!

[KGBnine]

Thanks aXe!



~SC~

No prob buddy. But where's the threads/posts hatin' on swole???It seems like it's been a long time since I've seen one lol

[Sprout]

i hate swole because he is so knowledgeable.....

[KGBnine]

i hate swole because he is so knowledgeable.....

I knew one was imminent!!!

[Sprout]

....:d

[bermich]

Can someone post a link to his work out program. I searched and 1000 threads come up.

Thanis

[KGBnine]

Post #21 for legs:
I hate you Swolecat

and this for arms:
Today's "OBVIOUS" training reminder!!

[Elysium]

Olympic straight bar that is used to bench with, yes.

What is up w/this d*mn server. Took me 10 mins to post 1 message. Grrrrrr............
~SC~

Between 3am and 4am each morning the server compiles and dumps a backup of the site to a remote server, this takes up ALOT of resources, so it slows the board down a bit.

[Elysium]

Same sh*t here. Anyone of you get the 3:00 AM downtime every night? Been doing that for a couple of days also...

Look at my above post bro

[BDTR]

The 3am thing makes me want to kill myself since i usually am up late or awake really early.