Chevelle's [divine] Log

[chevelle2291]

had deliciously cooked and perfect burgers tonight. Griddler is kinda letting me down, however. Thing is turning off on its own and I'm uncertain why. Saw mention that it could have to do with how much food is on the griddler. weird and annoying.


******
Going to add an arm day to my training at the end of my training week. Focus will be on extension-type triceps movements and curls.

Triceps:
PJR Pullover
Overhead rope extensions

Biceps:
Standing DB Curl
Cable curl

3-4 sets each exercise. Staying away from some of the heavier movements for triceps because 1) I don't feel them as much and 2) I don't want to hinder progress on my other lifts.


Neck still hurtin me. Hoping it will be well enough to not be an annoyance tomorrow so I can train. Who knows.



edit: meh. went and read over some of Dante's posts on lagging muscle groups. I'm going to really make triceps and biceps a priority in my training (do or die progress). Goal will be to hit 225x6 on cgbp and incline db curls 50s x 8 by September 1st.

[Bako Lifter]

I think if anything heavy tricep movements would increase your progress in major pressing lifts.

[Behemoth]

cgbp 4 lyfe

[thecityalive]

Well and fine, but I've always been a fan of adding 80# to my dips.

[chevelle2291]

Well and fine, but I've always been a fan of adding 80# to my dips.

Have done dips religiously for years. Never did jack shit for my triceps. It's a chest-dominant move for me, like all pressing.

[Bako Lifter]

If handstand push-ups followed by 8-10 reps of heavy close grip military presses don't smoke the fuck out of your triceps, you're better off just forgetting about them all together.

[chevelle2291]

If handstand push-ups followed by 8-10 reps of heavy close grip military presses don't smoke the fuck out of your triceps, you're better off just forgetting about them all together.

lol Im not doing handstand pushups.

I'm very chest/shoulder dominant with all pressing movements. extension-type movements are where it's at for me.

[JacobH]

Come on man. Everybody's doing them. Just make sure to do them shirtless, and try to maintain eye contact with whoever else is in the gym while doing them.

[chevelle2291]

Come on man. Everybody's doing them.

******
No training today. Gym is closed for Mem day.

Lower is up tomorrow, but going to train upper instead as the biceps training on leg day fucks with my upper pulling if I do it the day before.

Going to drop DB rows. Bored with them, and I don't think they are as effective as a t-bar row. T-bar rows will be swapped in

[Cards]

I hate dumbbell rows, they're too tedious...

I third hand stand push ups, all the real men are doing them.

[Bako Lifter]

Lol, you guys are all just jealous of my ability to walk around on my hands in the gym, giving my sweet Crossfit realflex shoes no purpose other than decoration.

[JacobH]

Lol, you guys are all just jealous of my ability to walk around on my hands in the gym, giving my sweet Crossfit realflex shoes no purpose other than decoration.

That made me lol

[chevelle2291]

I hate dumbbell rows, they're too tedious...

I third hand stand push ups, all the real men are doing them.

It's a good thing I'm Asgardian, then.

[joey54]

Adding an arm day in, what are you gonna cut back on the rest of the week?

[chevelle2291]

Adding an arm day in, what are you gonna cut back on the rest of the week?

probably no arm day at this point. Dunno. For my strength and for my training experience, I am very disappointed in my size. Really debating a drastic change in my split and training style. I feel like I get handily outsized by fucking weekend warriors in the gym when I'm in there busting my ass 4 days a week. Very annoying.

/rage.

[Cards]

more food

[Behemoth]

moar curls

[joey54]

Chevy, could it be a technique or rep thing with what you are doing currently?

[chevelle2291]

Chevy, could it be a technique or rep thing with what you are doing currently?

Dunno, I've always considered my technique overall to be pretty solid. Is there something you are referencing specifically that I'm not catching on to?

I do think that traditional curls (BB and EZ bar) tend to hit my forearms much harder than my biceps. I feel it MUCH more with the HS curl machine and other, more "isolating" curl variants. Triceps have always been a bitch to target, but I feel the skulls and cable extensions more than any other exercise.

I'm wondering if it has more to do with the volume of training that I do. Was reading some old stickies on this forum as well as some of Lyle's old stuff, and I do very low volume as a rule. Generally, there are two major things that cause hypertrophy: tension and fatigue. I am all over the tension aspect. What I'm looking at now is whether or not the fatigue aspect has been missing from my training. Who knows.

Second edit:

At this stage, I'm just going to continue doing what I've been doing. Up the food a bit more, continue to train for strength in a higher rep range, etc. etc. I'm a firm believer in DC-style principles, and I don't really want to stray from that.

[chevelle2291]

Upper A 5/29

tbar row
5 plates x 6
5 plates x 8
-meh
4 plates x 14
-Wasn't feeling the 5 plates. Felt like I had to shit the whole time. 4 plates felt good.

db flat
105s x 6 +1 meh
105s x 4

DB laterals
35s x 17 +2r
40s x 7

CGBP
185 x 9
185 x 6

Cglpd
180 x 10
180 x 8

[chevelle2291]

am weight: 181.6

[chevelle2291]

This was yesterday's food. Pretty typical of what I eat.

http://fatsecret.com/Diary.aspx?pa=fj&dt=15489

[Cards]

it doesn't actually show what you ate, instead it comes up as "guest's food for the day."

[Time+Patience]

I do think that traditional curls (BB and EZ bar) tend to hit my forearms much harder than my biceps. I feel it MUCH more with the HS curl machine and other, more "isolating" curl variants. Triceps have always been a bitch to target, but I feel the skulls and cable extensions more than any other exercise.

I'm wondering if it has more to do with the volume of training that I do. Was reading some old stickies on this forum as well as some of Lyle's old stuff, and I do very low volume as a rule. Generally, there are two major things that cause hypertrophy: tension and fatigue. I am all over the tension aspect. What I'm looking at now is whether or not the fatigue aspect has been missing from my training. Who knows.

Second edit:

At this stage, I'm just going to continue doing what I've been doing. Up the food a bit more, continue to train for strength in a higher rep range, etc. etc. I'm a firm believer in DC-style principles, and I don't really want to stray from that.

Well I'm always down with the DC-principles. You know that.

I'd go with your idea of sticking with the higher reps for arms. For me, that's what I need. Most movements I need to go with the higher reps and I'm talking 15 reps is failure. When I rest pause arms I try to go for 20-30 reps total.

My arms are about as big as they have ever been, with BW being solid.

One thing I like for triceps is doing Skull crushers on a flat bench but at the bottom of the movement I actually rotate my arms at the shoulder so the weight touches the ground and I get a stronger stretch before continuing back up to the top. Extreme tricep involvement on these.

If it sounds weird I can video them.

Also for biceps, I've been doing more underhand grips on back movements. One I really like is doing my 1/2 rep pullups with the underhand grip. I just use a smith machine and raise the bar to the top and stand straight up, so my arms are already at a bend.

Really like those 2 movements.

I'm a big believer in movements that stretch the muscle before you hit the concentric portion of the exercise.

Anybody remember Ironman's Positions of Flexion? That was actually a solid routine, I just never ran with it much. Low volume, and it focused on a few key movements.

[thecityalive]

can't express the awesomeness that is a weighted dip. when you get to the point of doing 90 pounds for reps, your arms explode.