August Most Improved Competition

[cousinmuscles]

Flat be bench 112.5kg x 2,3,2 started with wrong setup on the bench failed early
Db incline 40 x 14,10,6
JM press 62.5 x 12,9,9

Got a good pump took a good pic

[Obs]

Flat be bench 112.5kg x 2,3,2 started with wrong setup on the bench failed early
Db incline 40 x 14,10,6
JM press 62.5 x 12,9,9

Got a good pump took a good pic

Nice triceps man

[cousinmuscles]

Thanks gooing to take a side tri pic some day maybe when I have leaned out more, all heads visible already though

[Obs]

I like 3 with the 4th being a burn out set. Huge pump on that.

I do three sets alternating push pull without stopping lately. Curl, skull crusher, curl, skull crusher, curl, skull crusher; then break two minutes and start the next push pull exercises. Been running ten exercises lately because it makes my workouts seem short.
It gives a powerful arm pump more so than my old workouts.

[Couchlock]

How long is this comp? 8 weeks? 10?

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[Obs]

Thanks gooing to take a side tri pic some day maybe when I have leaned out more, all heads visible already though

My triceps have a long way to go. I wish they would catch up with the rest of me. They will soon enough. I blame my career.

[Obs]

How long is this comp? 8 weeks? 10?

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12 weeks

[Obs]

Nice triceps man

Actually I take that back. Nice arms. You have a perfect balance to your arms. I dont know what the term is.

[Couchlock]

Actually I take that back. Nice arms. You have a perfect balance to your arms. I dont know what the term is.

Balance and symmetry

12 weeks ey?

Imma take a slight break from forum, gotta get serious

Between Rnsplg deadlifting a 1/4 ton for reps and obs' sexy tight ass, I got my work cut out for me

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[cousinmuscles]

proportions?

[Obs]

proportions?

Si senor!
Pardon me, having trouble thinking today. Moved seven large dead elms by hand today after a court teleconference. Intelligence has left me entirely.
Cant put words together well.
I just spent 5 minutes trying to think of the term "luxury item" in another thread.

[Obs]

Balance and symmetry

12 weeks ey?

Imma take a slight break from forum, gotta get serious

Between Rnsplg deadlifting a 1/4 ton for reps and obs' sexy tight ass, I got my work cut out for me

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Lmao!

[Capebuffalo]

Flat be bench 112.5kg x 2,3,2 started with wrong setup on the bench failed early
Db incline 40 x 14,10,6
JM press 62.5 x 12,9,9

Got a good pump took a good pic

Nice shoes.

[Capebuffalo]

How long is this comp? 8 weeks? 10?

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12
Weeks

[Cuz]

Flat be bench 112.5kg x 2,3,2 started with wrong setup on the bench failed early
Db incline 40 x 14,10,6
JM press 62.5 x 12,9,9

Got a good pump took a good pic

Well aleast someone can pose in here

[kelkel]

Well aleast someone can pose in here

I can't get past the shoes. rnsplg your sister wants her shoes back, dammit!

[Couchlock]

Ill donate some

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[NACH3]

It will be the a.m. Before I can do so, but I could point you in the right direction I am heading to the plant right now

We need to caliborate on some methods - b/c we have very similar ideas as well as how we like to attach a muscle/BP... you know I'm a NASM Certified personal trainer who trained under the tutelage of Ricky Larocca(look him up on YouTube he's all over the place) love that guy man! A lot of what I do comes from him and Marcus it's a great break up of GIT yet high intensity volume which kills you almost like Y3K training(always intense and heavy moderate(10-12 - maybe 15) then volume on 3rd wk up to 20-30reps it's a killer brother

[NACH3]

I like 3 with the 4th being a burn out set. Huge pump on that.

Depends if your counting warm up sets or just starting from 1-4 - imho pyramid up into a lower rep range(starting with a better pump of a higher rep range) then pyramid the weight up till your hitting 4-6 on last set 8 b4 that but failing at those rep Numbers - than just drop set with a lighter weight to get your pump not going over 12 reps on major compound movements then switch it up to the rev pyramid which would be the total opposite

[NACH3]

That would defiantly shorten up sessions

Wanna pm me a nice routine?

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It's the best way to get past any plateau- short rest periods following upping your intensity - 30sec max between sets - your numbers may go down at first but strengthens you beyond that point much better imho

[Couchlock]

It's the best way to get past any plateau- short rest periods following upping your intensity - 30sec max between sets - your numbers may go down at first but strengthens you beyond that point much better imho

Thx

Got bloods back today

Ill post em up after gym.

Shoulders n tris today

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[Obs]

Ill donate some

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Fking Nike Air Marley's!

[Couchlock]

Fking Nike Air Marley's!

Lol.

I once bid on some air mcflys

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[NACH3]

Flat be bench 112.5kg x 2,3,2 started with wrong setup on the bench failed early
Db incline 40 x 14,10,6
JM press 62.5 x 12,9,9

Got a good pump took a good pic

Looking good brother -
Just a thought try hitting your side laterals w/drop sets and hitting your rear delts really hard - it'll separate your arms(pec delt tie in) as well as your back - get that Q-tip going from front to back

My favorite rear delt movements are
- rev flys(cables for me)
- firstly lying facing incline on a 35* angle bringing DBs up and out while flaring your elbows out... since the elbows are flared it hits the upper back and rear delts really damn hard(Kel got me in these) and it totally transforms your back as well!

[Cuz]

I can't get past the shoes. rnsplg your sister wants her shoes back, dammit!

Lol just noticed them

[kelkel]

Lol just noticed them

Now you won't be able to stop noticing them....

[NACH3]

Looking good brother -
Just a thought try hitting your side laterals w/drop sets and hitting your rear delts really hard - it'll separate your arms(pec delt tie in) as well as your back - get that Q-tip going from front to back

My favorite rear delt movements are
- rev flys(cables for me)
- firstly lying facing incline on a 35* angle bringing DBs up and out while flaring your elbows out... since the elbows are flared it hits the upper back and rear delts really damn hard(Kel got me in these) and it totally transforms your back as well!

Also, doing pendulay rows(almost like a BB Bent over row) but your back is flat arched and parallel to the floor while you pull with elbows flared as opposed to elbows in on a BB Bent over row... hits the upper back all across the way to the end of the rear delts as well! It's a PL movement but very well fits in to BBing as well

[NACH3]

Now you won't be able to stop noticing them....

That's for damn sure lol

[cousinmuscles]

They cost me around $4 a couple years ago. I see no reason to spend money replacing something that works. They're malformed too and uneven in size due to washing. Couldn't care less. My sister would never wear them though, we're complete opposites in regards to personal finance.

[cousinmuscles]

Thanks nach3 I am going to do more side delt and rear delt work. I do pendlays pretty often actually. This competition and the critique I have gotten made me set bodybuilding goals. Gotta improve back and delts

[kelkel]

They cost me around $4 a couple years ago.

Horribly over-charged!

[cousinmuscles]

Seems you get me pretty well

[Couchlock]

Hey Kel, stop by my "qwik bloodwork question" thread please and let me know if there is anyth8ng to be concerned about before starting my cycle

[hollowedzeus]

Nvm blind EDIT

[Couchlock]

Well today will be a rich piana arm workout.

Cable concentration curls 4 sets
Zottman curls 4 sets
Cable Row machine with rope over head tri extensions 4 sets
Dips
21's
And 3 sets of heavy dumbs bench

I know I did tris yesterday I like to revisit certain parts the following day.

Come Monday, I will start my test e, mast e, tne cycle.

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[Capebuffalo]

Well today will be a rich piana arm workout.

Cable concentration curls 4 sets
Zottman curls 4 sets
Cable Row machine with rope over head tri extensions 4 sets
Dips
21's
And 3 sets of heavy dumbs bench

I know I did tris yesterday I like to revisit certain parts the following day.

Come Monday, I will start my test e, mast e, tne cycle.

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What are Zottman curls?

[Couchlock]

What are Zottman curls?

Come up supinated, negative part rotated like reverse curl

Cone up regular, go down reversr

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[NACH3]

Come up supinated, negative part rotated like reverse curl

Cone up regular, go down reversr

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So basically, a regular supinated fuckin curl with a better name lmao!!!

[Couchlock]

So basically, a regular supinated fuckin curl with a better name lmao!!!

Supinated then at peak of contraction, rotate wrist and the negative is in a reverse curl .

I don't agree with it, I just did Irvin homage to the late piana.
He swore by them

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[Obs]

Supinated then at peak of contraction, rotate wrist and the negative is in a reverse curl .

I don't agree with it, I just did Irvin homage to the late piana.
He swore by them

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We aint got time for that shit right now...

Couch I followed your link to watch the fight but all the guys I see want credit card info etc...
How do I watch this thing? Its inn three hours and I am gettin worried