[commandant]

This is my 'Unofficial' Transformation Blog




Start date - 1st July. End date - 12 weeks time.

Training will be four times a week. My main goal is to increase my arm size, they need attention.

I will follow a push pull legs, with a fourth day focussed on arms. Arms will therefore be twice a week. The push pull legs will focus on getting strong and big, the arms day will be more pumping / volume work using fat grips.

Current state is: http://www.thestudentroom.co.uk/show...3#post37928573

Current arm size - 15 inches. Will measure again in 12 weeks. Please scroll down for pictures.

[liftorrot]

Will keep an eye our goals are alike apart from my miserable legs.

Btw. what is the size of your biceps ?

[commandant]

Not sure somewhere around 16 inches probably! Will take measurements to track progress

[commandant]

Took measurements, a measly 15 inches!! That's after 4 weeks no gym crap diet.


First session today was Push


CGBP
90kg rest pause
8
1 1/2
1
strength gone down but this is a start

Dips
+30kg
8
8
8

DB Seated press
30kg DBs
3
24kg rest pause
14
8
2
Well I was repping 34s not long ago so this is a big drop!


EZ bar OH tricep
+15kg each
8
6
+10kg each
10

Face Pulls
not sure

[liftorrot]

(Original post by commandant)
Took measurements, a measly 15 inches!! That's after 4 weeks no gym crap diet.


First session today was Push


CGBP
90kg rest pause
8
1 1/2
1
strength gone down but this is a start

Dips
+30kg
8
8
8

DB Seated press
30kg DBs
3
24kg rest pause
14
8
2
Well I was repping 34s not long ago so this is a big drop!


EZ bar OH tricep
+15kg each
8
6
+10kg each
10

Face Pulls
not sure

Up your game bro. show us what it's like to be at the top of the Himalayan peak (Everest) xD

Biceps are a bitch mine fluctuate from 0.4- 0.5 inch .

[commandant]

Got some DOMS today, that's what you get for missing training for so long


Took two quick pictures just as a guide, another in 12 weeks time to see if any improvements.






edit: lighting crap but that;s best I could muster, I'll take exact same place / lighting next time.

[catjaum]

(Original post by commandant)
Got some DOMS today, that's what you get for missing training for so long


Took two quick pictures just as a guide, another in 12 weeks time to see if any improvements.






edit: lighting crap but that;s best I could muster, I'll take exact same place / lighting next time.

heavy preacher curls......LOADS OF THEM....

bis done

heavy skull crushers....LOADS OF THEM...

tris done

seriously i would tell you to put most of your focus into these 2 exercises, (~70% of your time)

imo theyre the best 2 exercises.....all the time people complement my arms....more importantly my bis....but one things for sure...i sit my ass on the preacher curl for ages....set after set.... and have done so ever since the first day i saw one in my gym... no other exercises come anyway near these 2 imo...

[liftorrot]

(Original post by catjaum)
heavy preacher curls......LOADS OF THEM....

bis done

heavy skull crushers....LOADS OF THEM...

tris done

seriously i would tell you to put most of your focus into these 2 exercises, (~70% of your time)

imo theyre the best 2 exercises.....all the time people complement my arms....more importantly my bis....but one things for sure...i sit my ass on the preacher curl for ages....set after set.... and have done so ever since the first day i saw one in my gym... no other exercises come anyway near these 2 imo...

I used to do preacher curls before I got into free weights , but now I have come to realize that some free machines aren't all that bad in terms of putting on muscle mass :s


Edit: btw. when is the TSR competition starting ? >

[catjaum]

(Original post by liftorrot)
I used to do preacher curls before I got into free weights , but now I have come to realize that some free machines aren't all that bad in terms of putting on muscle mass :s


Edit: btw. when is the TSR competition starting ? >

i meant preacher curls holding a barbell......im not talking about the lame machine ones..

im hench i know what im talking about

[liftorrot]

(Original post by catjaum)
i meant preacher curls holding a barbell......im not talking about the lame machine ones..

im hench i know what im talking about

Oh right... that kind ... I see.. how much did you max curl ? I did 60kg.. ages ago.. or was 50 not sure... you prob. do 100 ? lol

[catjaum]

(Original post by liftorrot)
Oh right... that kind ... I see.. how much did you max curl ? I did 60kg.. ages ago.. or was 50 not sure... you prob. do 100 ? lol

i did 40kg one handed.... not cheating at all........no joke.... im a beast at gym

i usually jus do sets of 60kg though and rep it out....

[liftorrot]

(Original post by catjaum)
i did 40kg one handed.... not cheating at all........no joke.... im a beast at gym

i usually jus do sets of 60kg though and rep it out....

Not bad..

P.S It is a shame that you have decided not to BP over 170.. at some point we could have raced

[commandant]

Preacher curls will be one of the main exercises

[catjaum]

(Original post by liftorrot)
Not bad..

P.S It is a shame that you have decided not to BP over 170.. at some point we could have raced

how do you know that?

and i saw your entry pic.....your huge mate.....how does it feel to be that hench?

[liftorrot]

(Original post by catjaum)
how do you know that?

and i saw your entry pic.....your huge mate.....how does it feel to be that hench?

Hench ? far from it ... you have got to be kidding me but one day I will get there yea just as I got down to 11 stones from 16

[commandant]

Pull

Not a bad session, ended up training with a friend so it was a bit slack. I push a lot more alone.


Lat Pull Down
50 each side
12
12
12
40 each
8 very slow

DB Row
46kg
8
6
6
easy really

Rack chins
Rest paused with 10kg, can't remember what reps

Preacher Curls
10 each side
8
12.5 each side
5
10 each side
5
5

Cable curl
FST-7

[commandant]

Legs

Leg Ext
Stack
20
20
20
20
20

Lying Leg Curl
45kg
10
10
10

Leg Press hammies
4 plates
10
10
10

Squats
100kg
5
5
5
60kg
20
easy

[commandant]

Arms

Cracking session with my mate, really enjoyed

Hammer Chins
BW
5
5
5
just a quick warm up


Seated DB Curl
18kg with fat grips
7
7
7

EZ Bar Curl
Only 5 a side with fat grips
20
20
30
8 with very close grip without fat grips

Floor Press
38kg
6
7
7

Skull Crushers
35kg
15
15
12

Olympic bar curl
20kg bar with fat grips - get to 100 reps in as little sets as possible little break as possible, all sets less than 30sec break
30
10
15
10
10
15
10

Tricep Extension
stack, rigged up with extra 10kg
rest pause
21
6
2




boom

[zjs]

(Original post by commandant)


.

Are you intending to fit into that little blue number in the background? With your sparkly sequined dress, you'll be the prettiest girl in all the land.

[commandant]

(Original post by zjs)
Are you intending to fit into that little blue number in the background? With your sparkly sequined dress, you'll be the prettiest girl in all the land.

lmao, that is the ultimate goal