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Thanks b-b-b-boyzzz!!!

Got to do some cardio today 30 mins bike ride or I might just walk around the plant/feild..

June 13th

Cardio - 20 min bike ride.

June 14th

4:50am weight 102kg

EZ Curls 3x3 (110 +bar)
Ez Curls 1x20 (50+bar)

Standing Concentration Curls 3x8 ( 30's )

Pulldowns 5x5

Squat 2x20 ( 135 )
- Started with 225 , but only got 10 - too early , with no food I think. So I did 2 sets of 20 with 135

Donkey Calf raises ( 280 )

Abs - didn't do.

I have made a massage appointment for Monday morning - can't wait to get my shoulders and back worked on. It's been way too long and way too sore. Hopefully this will help with lifts and recover. GOing to try and make it atleast once every two weeks. And start to get back into Yoga (that's been way to long too)

Cardio - 20 or 30 mins later today on the bike.

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What's your theory on biceps, Talo? I've been thinking about it a lot lately...I spend less than 5 minutes doing curls each week. And I spend less than 5 minutes doing any kind of tricep extensions. I'm thinking about increasing frequency/intensity, but I haven't made any decisions yet. I always do 2-3 drop sets (total of about 20 reps per set) with about a minute of rest in between and then call it quits. I only do that one day a week. Does the high intensity work well for you (3x3)?

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I've spent the last year (at least) doing curls or extensions only once a week , like your doing. This is a newer concept for me , doing curls twice a week ( 4 sets one day and 7 sets another . Triceps are done twice a week also ( 4 sets one day and 4 sets another ). This doesn't include all the pull and press work that is being done. So they are getting hit hard. I don't feel like they are being over trained as I've been stronger every session so far.

My arms did grow from not focusing on them too much. Mainly doing deadlifts , rows and presses. But only 1/2" in a yr. They always seem to be lean , so I know that when size is added on it's mainly muscle and not water/fat. Right now the are 17.5" flexed ,which on a 6'1" guy isn't big IMO. I am hoping to hit 18" soon (I'm sure they're at 18" right after a workout, but that doesn't last)

I think doing this mix is hitting them is a way that they haven't been hit before. 3x3,1x20, 3x8(day 1) then on 4x10(day 5) is just mixing it up nice, I thought it would be allot but I am handling it nice.
I know that just because they are sore the next day doesn't mean they have grown , but damn ever since I've been doing this they get sore after every workout - it's been 5 weeks now.

Only time will tell with this - I'm going to try and go another 2 weeks then have a deload week. Not sure If I will come back to this or switch it up completely.

Hope that made sense and didn't confuse you

It makes perfect sense. I think I'll start doing something similar. Since I'm starting to press/pull more weight and I'm progressing very quickly (I have no idea why), I want to keep my arms on par so they don't become the limiting factor in the major lifts. For some reason they don't seem to grow as much/fast as everything else, so that's why I was wondering. I'll let you know how it goes...I might do a mix of what you're doing; drop sets one day and then a 3x3, 1X20, 3x8 or alternate that with 4x10. Thanks

My arms NEVER grow unless I throw iso work at them, they been the same 16 inches for a long time even tho I have managed to keep adding weight to the big 3, even chins and pullups dont seem to get the job done for size.Gotta hit up the curls baby!!! Never done triples tho.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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June 16

Went for a massage at 10am - Workout at 2pm (should have worked out first, but couldn't get to the gym in time)

I wanted to do my program but I was sore , so I am going for a deload week . I will still eat my normal 2600cals- except for today and tommorrow !!!

Started off trying a 5x5 (300) After my second set I realized I wanted to start the deload :smile: Only did 2x5 (300lbs)

Switched and did 2x20 (225) , then did some flyes and shoulder work.

Later in the Evening I went for a walk/Jog with the kids and dog!!

June 17th
--Not going to workout today - Went golfing:bigsmile:. Tonight I will sit down and write something up for the week. I'm thinking high rep range around 20-30 for bench,squats,deadlifts and try out a few things that I haven't done in a long time.

Oh , I'm finally 30 Today

happy birthday Talo ... enjoy yourself man.

On the arms issue, its funny my arms were always around 16-17" even when i started at 15yo. they just wouldnt grow at all, and even when i would get up to 17", they would always drop back down. It wasnt until about 2 years ago that I stopped doing a lot of iso work, hitting 2 sets of 8 twice a week at most that they really grew. got up to 18.25" now they are around 17.75 after the injury and time off and stuff.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Happy birthday! Hope the golf went well.

happy birthday dude!