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hi dave... this may b a lame question and i appologize if it is: why do u do only 2 sets for arms...?

i mean, is it a personal preference or is not good to do more than 2...?

thanks in advance..

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It was such a light day and I felt so good I just wanted to do more. plus the weight wasn't that heavy for me.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Friday's Deload Workout


WORKOUT:

A2G Squats: 3x3 [1x3] @ 315, 325, 335lbs
Incline Bench: 3x3 @ 225lbs
JS Rows: 3x3 @ 200lbs
Dips: 1x10 @ Body Weight + 90lbs


A2G Squats: Felt good.

Incline Bench: Felt ok.

JS Rows: Felt amazing.

Dips: Another day at the office.


SUPPLEMENTS
Nothing to report.

DIET
I'm cheating this weekend because of the UFC fight on Saturday and the Super Bowl on Sunday.

OVERVIEW
I'm going to take some measurements soon for a progress report.

Do you see any muscle gain yet? This is one of the best overall programs I've ever done so I'm confident you must've had some success as well. Also, have you increased strength on any lifts past what you've done before?

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I've increased in all lifts ... and I've def. gained muscle . I'm glad you've brought this program to my eyes. it's now My Number One. but I have others I'm testing out this year so we will see how long that will hold. I have a feeling that DFHT and pendulum are going to be very close 2nds.

I will have more concrete numbers later and at the end of the program.

Monday's Workout

WORKOUT:

A2G Squats: 3x3 @ 335lbs.
Flat Bench: 3x3 @ 275lbs.
JS Rows: 3x3 [1x3] @ 195, 210, 225lbs
Ez Curl Bar Skullcrushers: 2x8 @ 90


A2G Squats: I can't wait to the end of this to put on more weight then I've ever done.

Flat Bench: I don't know how high I will be increasing this lift I may just stick with 15lbs. and see what happened.

JS Rows: Did a warm up set of BB Cleans 2x8 @ 135lbs. the Rows were good really worked on the explosive and negative on this lift. Since these lifts are now 3x3, I'm going to pyramid the weight up by 15-20lbs. each set as apposed to 10lbs. like I did for the 5x5.

Ez Curl Bar Skullcrushers: Nothing special.


SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
Next posts will be end of month stats and MMA training.

yup: i read through Pendulum (don't worry people, i'm not gonna switch routines again ) and i find that its a really fun routine with all the variable rep / tempo stuff and i think that if the 5 week cycle ie repeated twice, even a body as stubborn as mine will react quickly...

all the bext to you dave...

So at the end of the month I am weighing in at 213.5lbs. and I'm still at a low 12.8% BF. so that gets me at 186.2lbs. of LBM.. so I've gained about 1lb of muscle and about 2lbs. of fat. Not bad I think I need to up the cals. because of the MMA workouts. So I'm going to Up the Cals about 300 more. distributed between pro, carbs and fat.

More news to come.

Damn brother! With all that MMA fighting, you're definately burning way more calories than you consume! All this work for a pound! What's your diet been like?

So, last night I'm get done a killer Thai Boxing class and I feel great did lots of drills working defense and kicking and I'm getting geared up for MMA grappling class.

The class was awesome and I learned a really cool drill that I was working well and after this class we spar for about 30 mins. I just worked with the guy that I practiced with and I taught him how to throw people off you when you’re on your back. After a couple of rounds he wanted to try them on someone else. So I said that's cool I want to take 5min. break anyway because I have to get ready for the last hour class of Ju-jitsu.

One of the wrestler guys, who plays rough, wanted to role with me for the last round. now I should of just stayed on the side and get ready for the next class but I was like I'm not that tired so what the hell.

we role for a little bit and he gets me in a good arm bar. no biggy I'm there to learn.. so I tap..

we reset and go for the last 2 mins. I get on top of him and stop every move he's doing. then He tries to get a triangle choke on me with his legs. so I know he's going to do this and throw his legs down to the side and go the move in closer. his Knee comes flying up fast and knocks me right on the eye. It didn’t hurt at all, I was just soo focused. then he stops and says, "Are you OK." and I'm like, "yeah fine".

Then something tells me I'm not OK. With in a blink of an eye, no pun intended, I ask him, "Am I bleeding?!" He stops looks and lets me go and says, "Yes.".... :eek:

So I yell, "MOTHER FUCKER!!" and get up and go to the bathroom and I have a gash on my eyebrow. So I curse some more and some people come over and get me some water and first aid kit. I didn't pass out which is something I'm known to do so I was proud of myself.

So I clean up drive myself to my girlfriends so she can keep me company in the emergency room and give me some food because I'm starving at this point. and I now have My first MMA cut and 4 stitches.

Sooooo, now I can’t do MMA till I'm cleared which will be in a week hopefully and if not then the following week.

I'm still going to workout, just no MMA for a while.:(