The preparation for competition begins... - ABCbodybuilding

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Old 03-03-2004, 06:41 PM
WeaponX WeaponX is offline
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Default The preparation for competition begins...

I am a rookie to this so I guess I will just put the workout I did today as my first entry. Once I come out of my cut I will post my entire bulk program as well as my cutting program. So without further ado here is today's workout.

Biceps, I am a firm believer in really splitting up my bodyparts so I can put everything I have into each of them. This works well for me mainly because I do not like taking days off. If you only want to lift 3 days a week I am probably not the person to look to for advice. My routines are grueling and intense and if you tried to do 2 or 3 muscle groups with my workouts on the same day you would be in the gym way too long and would probably bonk before you finished. Hopefully after reading my bicep workout you will understand what I mean, also one of my shoulder workouts is posted in the training forum. I will move it over here though.

Today's torture. Vary weight depending on your ability.

Warm up- (Olympic bar/ no weight)2 x 20 standard barbell curl
2 x 20 reverse barbell curl.

Olympic Barbell Curls *2 minute rest between sets*

I beleive in essentially pushing myself to failure on every set. Even in my first sets I will use pause reps to eek out that extra rep, never put the weight down until the set is over!!!

VERY IMPORTANT: Between every set do a double bicep pose and hold the flex as hard as possible for a full 30 seconds. To me this is crucial!

5 x 165

5 x 165

10 x 155

15 x 145

I am usually already sore at this point but this is where the hard stuff starts. Same as before between each giant set (huge fan of these) double bicep pose full 30 seconds.

Dumbell Hammer Curls 10 x 40
Reverse Barbell Curl 10 x 95
Barbell Wrist Curl 10 x 95

Dumbell Hammer Curls 9 x 45
Reverse Barbell Curl 9 x 105
Barbell Wrist Curl 9 x 105

Dumbell Hammer Curls 8 x 50
Reverse Barbell Curl 8 x 115
Barbell Wrist Curl 8 x 115

Dumbell Hammer Curls 7 x 55
Reverse Barbell Curl 7 x 125
Barbell Wrist Curl 7 x 125

Dumbell Hammer Curls 6 x 60
Reverse Barbell Curl 6 x 135
Barbell Wrist Curl 6 x 135

Dumbell Hammer Curls 5 x 65
Reverse Barbell Curl 5 x 145
Barbell Wrist Curl 5 x 145

By this point I am usually having trouble closing my hands or bending my wrist, but don't worry you are almost done.

I refer to this next exercise as the iron cross, I am not sure what the actual name is. To perform this I normally grab a lighter dumbell sit with my back against the flat side of a preacher bench raise my arms up as if I am preparing to do a double bicep pose again (in theory the flat side of the preacher bench should offer your arms some support, this keeps the pressure off your shoulders and on your biceps where it belongs). Now straighten your arms out as if you are trying to show your wingspan, holding for a second at the bottom to feel the stretch, then raise the dumbells toward your head again like you are trying to do a double bicep pose. Flex hard at the top of the movement. You have probably seen people doing these with high cable pulleys before. Hope that made some sense, anyway.

Iron Crosses (1 minute rest in between 30 seconds of which should be spent flexing)

Failure x 30

Failure x 30

Failure x 30

Congrats! You are still alive. Now go nurse your aching biceps, hopefully now you understand why I could not hit biceps and triceps in the same day. It would take entirely to long and would be excrutiating. So let me know what you guys think.
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  #2  
Old 03-03-2004, 06:44 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: To build one must first know how to destroy, my training journal.

glad to see you making a journal.
and i like your training style. mine is like yours when i am able to hit the gym constantly. ill keep checking in
ohh and let me know how the sleep thing is goin, when you get your radio
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  #3  
Old 03-03-2004, 06:45 PM
Brad140 Brad140 is offline
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Default Re: To build one must first know how to destroy, my training journal.

Dayam, nice bicep workout! What's the split look like?
  #4  
Old 03-03-2004, 06:55 PM
nozzle nozzle is offline
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Default Re: To build one must first know how to destroy, my training journal.

Welcome to the world of journaling. [img]/forum/images/graemlins/wink.gif[/img]

Nice bicep workout. Now we know why your guns are so big!
  #5  
Old 03-03-2004, 07:00 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

I don't do a weekly split, my split is based on the phase I am in. My bulk plan had a 13 week split where there was a minimum 5 to 6 days in between the same body part. As far as this week it looks something like this:

Mon- Chest
Tues- Shoulders/traps
Wed- Bi's
Thurs- Tri's
Fri- Back/lats
Sat- Legs
Sun- REST

Each week will be different though, I like to keep my body guessing. Also my routines are never the exact same, something be it the reps, number of sets, method in which reps are done, exercises, or weight will be different every workout. I have learned my body adapt very quickly, not everyone agrees with the way I do things but I can only tell people what has worked for me.
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  #6  
Old 03-03-2004, 07:19 PM
Draka49 Draka49 is offline
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Default Re: To build one must first know how to destroy, my training journal.

very nice and very impressive, that iron cross must take a HUGE amount of concentration to do properly.
  #7  
Old 03-03-2004, 07:33 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

It does, you really have to be careful that your shoulders aren't carrying the load for your biceps. Plus bring the weight up slowly, if you bring it up too quick you can whap yourself in the head with a dumbell and that would at best hurt.
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  #8  
Old 03-03-2004, 07:35 PM
goldmill goldmill is offline
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Default Re: To build one must first know how to destroy, my training journal.

Glad to see that you took me up on starting a journal. Very impressive workout!
  #9  
Old 03-03-2004, 07:49 PM
Syddles Syddles is offline
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Default Re: To build one must first know how to destroy, my training journal.

Welcome to the journaling bandwagon. ^_^

Very nice bicep workout! Are you sore yet?
  #10  
Old 03-03-2004, 07:55 PM
WeaponX WeaponX is offline
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Default Re: To build one must first know how to destroy, my training journal.

I am usually sore almost immediately but my soreness doesn't get really rough until the second day. The answer is yes, I am sore now . Also my biceps stay swollen for several hours afterward, that is pretty true for any muscle I work though.
__________________
"Forget the freak you're just nature."

"I am not of afraid on dying, I am afraid of not living."

http://www.shopfoodex.com/catalog/im...4400000057.jpg
Cracker and proud of it!

http://www.stratovarius.com/forum/emoticons/owned.jpg

My Training Journal
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