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they're MOST ppls weak points too slayer... welcome to the club

wow... thats good... keep in mind ur not going solely for the "pump"... u want long term results with ur arms will continue to look big and be big even a few days after ur workout (and not be sore too)...

ir ur keeping the reps 8-10 its ok because these reps are supposed to be mainly for hypertrophy - which is what i think u want... however, reps like 12 and 15 for arms only give a huge "burn" and temporary "pump" effect.... this "pump" and "burn" effect will usually run out in a few hours so be careful...

i'm glad ur trying to cope with arms... everyone wants big arms... i have decent arms, they look "big" on me, but they arent strong at all.. its all the hard work of chins / dips

take care slayer and i'll drop by soon...

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My arms never responded to less then 12 reps, hence why I chose to keep it greater. I am just playing around with the numbers to see what I respond to, today I kept it lower.


Tuesday: Lower 1
Incline Curls: 2 x 8-10
Hammers: 1 x 12-18

A2G Squats: 5 x 5, 225-235lbs
Leg Press: 4 x 10-12 9 Plates
Ham Curls RP 20 160lbs
Calves: DC Style
Abs Work: 5 x 10


Day One
Today, I planed to execute every exercise with full range of motion especially on A2G.
A2G I started of with the same weight I used last week, however I managed to perform them with no trouble whatsoever and for my last set I was doing 235 for 5 reps.
Leg Press I was able to use over 9 plates and maintained 12-15 reps another great improvement since last week.

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Thursday: Upper 2

Low Incline Smythe: 15 RP (rest paused) 150lbs
Shallow Decline DB Press: 2 x 8-10 120lbs
Standing Military Press: 3 x 5-8 100lbs
Pulldowns(2x15,12 wide),(1x12 medium) 130lbs, 120lbs
Reverse Pulldown 1-12 120lbs
Rev. P-downs: 2 x 10-12 90lbs

In the past my main emphasis while training has been a mind-muscle connection, strength always came secondary to that. However for the last 3 months I have prioritized strength. I still ensure proper form while executing exercises and maintain a 3-0-2 tempo on most compound movements.

I was not 100% focused mentally however; there was a significant strength increase in every single exercise by approximately 10lbs. I am tempted to direct my strength increase to Anagen, however it is still way to soon and most likely a placebo effect.

Wednesday was my off day and since I last measured my weight on Tuesday, I have gained 2lbs while maintaining my exact same caloric intake. Like I mentioned earlier I am more accustomed to seeing a .5lb increase/week.

So far so good, tomorrow is a brutal leg training day and hopefully I wont be as distracted.