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Old 05-16-2013, 04:34 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,708

I have Arm training ADD. I've been having trouble deciding whether I like antagonistic pairings, synergistic pairings or just focusing on chest and back and arms completely separately.

I do believe at least once a week I need to do a dedicated arms day to look like a bodybuilder. However, I think I may have finally settled (until I change my mind 3 days from now, lol) on the chest/back question. I will go with synergistic pairings, so today was Chest and Tricep.

Obviously, the synergistic pairing benefit is less overlap between sessions and thus, hopefully, better recovery with a more classic push, pull, leg split.

I didn't really do any tricep isolation today, but I did a lot of OH Pressing. I forgot how much OH Pressing rocks the triceps. Plus, my chest is feeling beat up. So I ditched some chest work that I would normally do in favor of additional OH Press volume.

Thursday - Incline Bench & OH Press (chest/triceps)

* Power Clean between sets 150x4

* Inspite of my chest feeling beat up, the 4 sets with 201 felt incredible. High quality reps, no grinding.

Ring Dips
BWx12, 12, 10

Incline Bench Press
190, 210, 220, 230, 240, 250x1
201.5 x 8, 7, 6, 5 (separate sets)
181.5 x 7 + 4 rest pause
181.5 x 7 + 4 rest pause

Barbell Row 120x15, 3 sets

ss w/

OH Press
150x5, 2 sets

OH Press
120x10, 3 sets
100x10, 2 sets

Band Tricep Extensions

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 05-16-2013 at 04:36 PM.
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