dude you huge
Pic could have been better but here's a post extensor wrist roller workout forearm shot
Thursday
Hammer Dumbbell Curls
Today's number is 13...
w/up, 30kg x 13, 50-kg x 13, 70kg x 13 and 90kg/198lbs x 13 (god awful hard lol)
s/s
EZ Skull Crushers
bar x 20, 29kg x 8, 59kg x 8 and 89kg x 6 (the roll in technique works)
3-Inch Wrist Roller
to 65kg/143lbs x 16
Hammer Dumbbell Curls
Today's number is 13...
w/up, 30kg x 13, 50-kg x 13, 70kg x 13 and 90kg/198lbs x 13 (god awful hard lol)
s/s
EZ Skull Crushers
bar x 20, 29kg x 8, 59kg x 8 and 89kg x 6 (the roll in technique works)
3-Inch Wrist Roller
to 65kg/143lbs x 16
Been bigger.
Friday
No Gareth F (cue shock lol)
Close Grip Bench Press
to 180kg/396lbs x 4 x 1 (got better as I went along)
s/s
Lat Pulldowns
Small V shaped Mag grip 1/2 stack x 8, stack (21p) x 8 and stack + 60kg (eqv to 156kg/343lbs) x 8
GF arrived and as my joints (wrist, elbow, mid back (soreness from squat) and shoulders) were all aching I knocked the thick handled dumbbell., work on again and went to the local country park - at one point we saw 7 Buzzards at once.
Monday
Trained with Gareth F. Time for me to back off again. Bwt down (annoying on Sus/Deca). Need to up food. Not helped by having to bin off some food when one of my cats decided to knock two ceiling tiles in my false kitchen ceiling and debris landing on my food
Hatfield Squat
w/up fast x 12, 140kg x 8, 220kg x 8 and 330kg/726lbs x 7 (proper slow and touch first rep)
Leg Press
260kg x 8, 460kg x 8 and 650kg/1400lbs x 12 (might try and beat a buddies 20 rep PR)
Lying Leg Curls
8p x 8 and 16p x 7 (started with 18p and decided to back off)
s/s
Leg Extensions
2 x 22 reps x stack
Trained with Gareth F. Time for me to back off again. Bwt down (annoying on Sus/Deca). Need to up food. Not helped by having to bin off some food when one of my cats decided to knock two ceiling tiles in my false kitchen ceiling and debris landing on my food
Hatfield Squat
w/up fast x 12, 140kg x 8, 220kg x 8 and 330kg/726lbs x 7 (proper slow and touch first rep)
Leg Press
260kg x 8, 460kg x 8 and 650kg/1400lbs x 12 (might try and beat a buddies 20 rep PR)
Lying Leg Curls
8p x 8 and 16p x 7 (started with 18p and decided to back off)
s/s
Leg Extensions
2 x 22 reps x stack
big AF broDo my forearms look big in this ha ha (shirt matches my eyes):
@Mobster arms are big and ripped for sure. looks like you are pumping some big size. no joke your trainingDo my forearms look big in this ha ha (shirt matches my eyes):
bros you like to pump it hardcore. @Mobster , that's what I respect about, you. You dedicated like this is your job.Do my forearms look big in this ha ha (shirt matches my eyes):
You are pumping the iron like a true champion. these are some GOAT workouts. you put in a lot of effort into them @MobsterDo my forearms look big in this ha ha (shirt matches my eyes):
@Mobster A very motivational picture. Makes me want to get in there and pump it. Great update. I like it.Do my forearms look big in this ha ha (shirt matches my eyes):
looking big for sure @Mobster This is an impressive update. You could easily strangle someone.Do my forearms look big in this ha ha (shirt matches my eyes):
Thursday
'Light' arm day
Concentration Curls
to 15kg/33lbs x 12 then a d/set of 7.5kg x 20. Nice pump
Tricep Pressdowns
Tried 19.5p but I peaked last time. Dropped to 14p x 8 and a d/set of 7p x 20
3-Inch Wrist Roller
Blip style. 20kg x 20, 40kg x 20 and set up + 70kg/154lbs x 15. Drop set to +40kg x 20 and b/s x 40
Joints aching again
'Light' arm day
Concentration Curls
to 15kg/33lbs x 12 then a d/set of 7.5kg x 20. Nice pump
Tricep Pressdowns
Tried 19.5p but I peaked last time. Dropped to 14p x 8 and a d/set of 7p x 20
3-Inch Wrist Roller
Blip style. 20kg x 20, 40kg x 20 and set up + 70kg/154lbs x 15. Drop set to +40kg x 20 and b/s x 40
Joints aching again
@Mobster Forearms are looking huge!Do my forearms look big in this ha ha (shirt matches my eyes):
@Mobster looking like a tank brother!!! Keep killing it!!!Do my forearms look big in this ha ha (shirt matches my eyes):
Now i see how you are able to bend iron rodsDo my forearms look big in this ha ha (shirt matches my eyes):
Tuesday
IT problems all week. Don't get me started. The new service is even slower so I'll keep the engineer appt (when the bloody provider deigns to tell me when it is) coming.
On the higher volume
Seated Press
bar x 20, 40kg x 18, 55kg x 18 and 70kg/154lbs x 18
Rear Delt Machine Work
b*allsed this up by starting too low. Worked to 79kg/152lbs x 18
Standard Sized Wrist Roller
15kg/33lbs x 3 x 1 reps (3 x 2 next time)
IT problems all week. Don't get me started. The new service is even slower so I'll keep the engineer appt (when the bloody provider deigns to tell me when it is) coming.
On the higher volume
Seated Press
bar x 20, 40kg x 18, 55kg x 18 and 70kg/154lbs x 18
Rear Delt Machine Work
b*allsed this up by starting too low. Worked to 79kg/152lbs x 18
Standard Sized Wrist Roller
15kg/33lbs x 3 x 1 reps (3 x 2 next time)
Thursday
Busy day recording podcasts (3 - most we've done in a day). Back popped a bit as I was doing the curls. So stretched etc.
Concentration Curls
super light warm up x 20, 5kg x 20, 10kg x 20 and 15kg (nice ache and pump) x 20 (squeezed the last few out on both arms)
s/s
Tricep Pressdowns
LPD 4p x 20, 8p x 20, MA mach (LPD was in use) stack x 20
One Arm Tricep Kickbacks
MA mach 3p x 20, 4p x 20 and 5p x R16/15L
Standing BB Wrist Curls
(I'll be alternating these with the 3-inch Wrist Roller
Forearm pumped to 16.75-inch (biggest previously was 17)
Busy day recording podcasts (3 - most we've done in a day). Back popped a bit as I was doing the curls. So stretched etc.
Concentration Curls
super light warm up x 20, 5kg x 20, 10kg x 20 and 15kg (nice ache and pump) x 20 (squeezed the last few out on both arms)
s/s
Tricep Pressdowns
LPD 4p x 20, 8p x 20, MA mach (LPD was in use) stack x 20
One Arm Tricep Kickbacks
MA mach 3p x 20, 4p x 20 and 5p x R16/15L
Standing BB Wrist Curls
(I'll be alternating these with the 3-inch Wrist Roller
Forearm pumped to 16.75-inch (biggest previously was 17)
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