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Old 05-16-2013, 04:34 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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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
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Last edited by Commander; 05-16-2013 at 04:36 PM.
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