Mainly my arms Monsta. I am looking to build more balance. Its really nice to take a break from trying to push past PRs. It came to a point where I wanted to avoid training.

^ That's why I'm doing extra workouts on my off days.. Louie Simmons talks at length about how important extra workous are to fix your weaknesses.. For example, if your shoulders are dwarfed by your arms, how much of a bigger bench would you have if you spent some time bringing them up to par with your arms?

Now, I don't recommend ANY extra workouts for bodybuilders lol.. But I'm only doing 4-5 exercises per day on my training days, so it allows me to hit muscles again within 24 hours for active recovery and muscle mass. :D

damn i feel you. well it seems like you got everything put together right. just keep at it. it seems like you been focused and disciplined for a long time. if you were on point with trying to push past PRs on a regular im pretty sure just working extra on your arms here and there is nothing. just make sure you take care of yourself. you are making good progress, dont let anything mess it up

Thanks man, good to know its not just me. For a while I gave up on all other lifts and was just trying to go as hard as I could on my compounds. To be honest, I really feel like a weight has been lifted. Its such a pleasure training again. When I go back to hardcore shit, im going to push my self as always, but I need to take more deloads.


Back-
Chest Supported Rows 5x5 3 plates plus 10/side (too light)
Lat Pull Down 4x10 220
Rack deadlifts 3x8 3 plates/side


Thoughts:
Everything was fine. I did rack deadlifts just below the knees. 3 plates/side is much lower then my deadlifts. I will probably up it to at least 3 plates and 25 for the next go. I am not sure if I am supposed to go all out or not.

Weight 223 lbs. Havent been doing cardio, will get back on it. 3x a week.

On the rack deads, it's up to you. Just don't fail with whatever weight you pick. Personally, during a hypertrophy cycle, I love doing them with an extended TUT. Just hold the top for a second, then slowly return the weight on the decent.. Come back and tell me just how sore your traps are LOL.

I havent had a lot of time to check in to see what others are doing. But it looks like your taking a much needed back off period slayer. Lookin good bro, and glad to hear your enjoying your workouts again!

glad you're enjoying it again...always makes it better.

Thanks guys.

Arms: Today I took a day just to focus on my arms. It was the first day in about two years when I took the time to spend a session on just arms. You can imagine the pain.

It basically a 3 trisets for triceps and 3 trisets for bi. I kept my weight really low since I wasnt used to trisets.
Skulls 25/side
Close Grip 1 plate and 25/side
Skulls 25/side

Reverse Curls 20/side
Zottman 30/arm
Reverse Curls 20/side

How's the arms feel? You did the tempos/pauses/ect?

Very painful. Yes, I followed the tempos, pauses, rest... I didnt go heavy, but just enough to maintain the tempo. I was always under the impression that basic barbell curls and close grips would suffice. So this style of training is just blowing my old mindset away.

I still have that tiny bodybuilder in me, reminding me that I am way out of proportion. Once I fix this up and give my body a bit of time to recover I am looking forward to breaking some PRs.

Im starting to lean down a bit. 221, since I cut out my milk and added some cardio. I dont really care that much about BF, its just that my mom is going to visit and I dont want to freak her out. :biglaugh:

Ill probably take a couple of pictures to show my progress in a week.

As far as measurments go, Ive been one week into this program. Everything is the same, except an inch more in my quads so im @ 28" now.