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Operation Arms

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

    Btw. what is the size of your biceps ?
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    Not sure somewhere around 16 inches probably! Will take measurements to track progress
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    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
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    (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 .
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    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.


    Click image for larger version. 

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    Click image for larger version. 

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


    Click image for larger version. 

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    Click image for larger version. 

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    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...
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    (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 ? >
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    (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 :cool:
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    (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 :cool:
    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
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    (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....
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    (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
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    Preacher curls will be one of the main exercises
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    (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?
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    (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
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    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
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    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
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    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
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    (Original post by commandant)
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    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. :camp:
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    (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. :camp:
    lmao, that is the ultimate goal

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