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Quest For Big Arms & Delts - 2/3/2007 1:09:43 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		My arms are pretty decent size right now But i thought I would open a new journal and then go back to my old journal in a couple months.

The new journal will only consist of my arm & deltoids days, I am going to improve the lifts concentrate the muscles im hitting and Build up my deltoids. I think im going to excel pretty fast in this area.

Goal Size Arms : 17 1/2 Inches.
Size of arms now: 16 1/4 Inches.

I think 17 1/2 inch arms and larger delts would make me look alot larger then I do now.  I want to bulk to 200 - 210 in the next 3 - 4 months so hopefully that happens.. Then get back on my old routine in my other journal. I will not be neglecting any muscles.


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RE: Quest For Big Arms & Delts - 2/5/2007 10:25:18 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		well for dieting purposes I switched the routine to wed - sunday...  I was also having a problem writing down a routine... Figuring out how not to overtrain while I hit my arms and delts hard for the next 8 weeks.

Wednesday - Back - Incorperate Deadlifts into back day.
Thursday - Chest - Incorperate Dumbell Press In with the chest day since its a pushing movement.
Friday - Legs - Squats of course
Saturday - Shoulders - But only pulling.. Raises + shrugs + Cross overs
Sunday - Arms - forarms have been incorperated into the routine since I have never worked them before.  Forearm Curls and reverse grip curls.


Blue - The days I have improved deltoid and bicep / tricep routines.
 
Red - The days I increase Natural Test levels to constantly keep my own natural levels high. Squats and deadlifts have been taken off the same day since both work outs can slightly increase natural test levels.
 
I know my routine sounds a bit strange... Its not totally over training or anything I do believe its a little on the boundry lines.  hopefully i wont over due it,  I seriously doubt that is going to happen though. 
 
Measurements will be taken on the 8th week.  Weight will be checked every 4 weeks. Smile im excited can you guys tell? Smile

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RE: Quest For Big Arms & Delts - 2/6/2007 7:44:36 PM   
gzinkl


Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline
quote:

 im excited can you guys tell?


You love lifting and you're always enthusiastic! It's a passion of yours, and yes! we can tell!SmileSmile

_____________________________

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

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RE: Quest For Big Arms & Delts - 2/9/2007 6:44:14 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		worked back yesterday

Today Improved Chest + delt day:

Flat Bench:

225 x 6
225 x 6

Incline bench:

185 x 6
185 x 6

Decline Press:

245 x 6

Shoulder Press swing machine:

180 x 6
180 x 6

Cable Flies:

60lbs x 10
70lbs x 10
70lbs x 10

Machine Flies:

180 x 6
180 x 6
180 x 6


Next Post will be sunday for pulling motion / shoulders / side delts and traps / arms

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RE: Quest For Big Arms & Delts - 2/11/2007 3:23:47 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		mixed Full body work + arms.  Only a three days that whole week so i had to make today a bit more intense.  I couldnt work out yesterday i was way to sore.


Squats:
 
225 x 8
295 x 6
275 x 6

Leg Press

360 x 10
450 x 8
540 x 6
610 x 2

Over Head single arm cable extension "triceps"

70 x 8
60 x 10

Over Head cable extension "triceps"

130 x 10
140 x 10

Skull Crushers " ticeps":
 
80 x 10
80 x 8

Shoulder Shrugs:
Forgot my wrist straps Smile
225 x 10
225 x 10
225 x 10

Single arm dumbell curl preachers:

35lbs x 8
35lbs x 8

Preacher Curl Machine:

110lbs x 10
100lbs x 10
100lbs x 8

Shoulder "Side raise?" machine:

100 x 10
100 x 10
110 x 8

Hanging situps:

195lb body weight + 25 lb disk = 3 x 8

Leg curls single leg:

45 x 10
45 x 10
45 x 10

Calve Raise sitting:

110 x 20
110 x 20
110 x 20


Im dead tired..... Smile  Good training though wohoo!!!  Getting mad at the weights wohoo! Smile

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RE: Quest For Big Arms & Delts - 2/17/2007 9:06:17 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		incline bench:

185 x 6
135 x 15

Decline Bench:

225 x 6
225 x 5
225 x 5
225 x 5

Incline Controlled swing machine:

230 x 6
230 x 5
180 x 6
180 x 6

Weighted Dips:

270 x 6
290 x 6
320 x 4

Cable Flies Decline:

70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 8

Cables Flies Flat:

70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 8


This was yesterday I didnt post it the same day my bad.

< Message edited by IBendBarbells -- 2/18/2007 2:25:18 PM >

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RE: Quest For Big Arms & Delts - 2/18/2007 2:24:32 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		Squats:

225 x 10
295 x 6
275 x 8

Shoulder Shrugs:

295 x 10
315 x 10
345 x 10

Leg Press:

450 x 8
540 x 8
630 x 3

Skull Crushers:

90 x 8
90 x 6
90 x 6

DB preacher curl:
35 x 8
35 x 8
35 x 6

Tricep Overhead Extension single arm:
 
70 x 8
60 x 8
60 x 8

Reverse Grip cable curl single arm:

70 x 5
60 x 8
60 x 8

Wrist Curl:

50 x 8
50 x 8
50 x 8

Leg Curls single leg swing machine with plates:
 
45 x 10
45 x 10
45 x 10

Preacher Curls Machine:
Pyramid
120 x 5
100 x 8
90 x 5
90 x 5

Hanging Sit ups:

body weight + 25 x 8
body weight + 25 x 6
body weight + 25 x 6

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RE: Quest For Big Arms & Delts - 2/18/2007 10:54:10 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		another new theory... my diet is pretty decent my training is good.. I gained on the weekends and lose during the week.  ITS MY SLEEP DURING THE WEEK!  it has to be.. I use the rest room alot more im tired more so in the morning I get 7 hours of sleep but it takes me a while to fall asleep so actual sleep time maybe 6 1/2 hours of sleep.. Time to go to bed at 9:00pm and wake up at 6:00 am ill probably fall asleep at 9:30 giving me 8 1/2 hours of sleep.

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RE: Quest For Big Arms & Delts - 2/19/2007 10:17:32 AM   
grantoiz


Posts: 1137
Joined: 6/17/2006
From: cheshire, england
Status: offline
quote:

ORIGINAL: IBendBarbells

incline bench:

185 x 6
135 x 15

Decline Bench:

225 x 6
225 x 5
225 x 5
225 x 5

Incline Controlled swing machine:

230 x 6
230 x 5
180 x 6
180 x 6

Weighted Dips:

270 x 6
290 x 6
320 x 4

Cable Flies Decline:

70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 8

Cables Flies Flat:

70lbs x 8
60lbs x 8
50lbs x 8
40lbs x 8


This was yesterday I didnt post it the same day my bad.



nice weights there. are the dips numbers your body weight, and the added weight added together?

_____________________________

height 5'9 weight 193 lbs b.f 16

NEW BENCH VIDEO 245 *10

http://video.google.co.uk/videoplay?docid=-3633862719544729670

BENCH PRESS NEW EST MAX 325 LBS

deadlift : 450 lbs

barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB

close grip bench press : 235 * 4

squat : 315 ! :@

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RE: Quest For Big Arms & Delts - 2/19/2007 12:31:02 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		Woops i should have noted that as another swing machine.. No your strapped into a seat with a seatbelt, with a pad holding your legs down. you load the plates up infront of you and your press down on the bars like your doing dips and it raises the plates up. 
 

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RE: Quest For Big Arms & Delts - 2/19/2007 12:37:47 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		Arms getting very close to 16 1/2 inches.  I just have one more inch to go, to get to 17 1/2!! 

I need to set a deadline since i didnt do that on my last thread.. My last thread will probably go on forever until im at least 220lbs - 240lbs.


Quest for big arms & delts:
 
Goal Deadline: March 23rd
Arm size to gain: 1 inch
Period of time Left: 6 weeks

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RE: Quest For Big Arms & Delts - 2/24/2007 11:54:12 AM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		I guess since I was working my deltoids yesterday Ill post..

Flat Bench:
225 x 6
245 x 4
225 x 6

DB shoulder press:

65lb x 8
60lb x 8
60lb x 8

Weighted Dip swing Machine:

270 x 8
290 x 8
320 x 6

Upward cable Flies:

::Burn Out::

80lbs x 8
70lbs x 7
60lbs x 6
50lbs x 6
40lbs x 6

I may have dropped a couple reps in my bench but im not really tripping..  My arms and shoulders feel stronger,  the next time I go increasing my bench the numbers from the deltoids and triceps will increase my bench numbers pretty fast.  

< Message edited by IBendBarbells -- 2/24/2007 11:58:43 AM >

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RE: Quest For Big Arms & Delts - 2/25/2007 6:10:19 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		Squats:

225lbs x 10
275lbs x 7
285lbs x 5

Shoulder shrugs:

225lbs x 10
295lbs x 10
345lbs x 8

Leg Press:

450lbs x 10
540lbs x 8
630lbs x 5

Preacher Curls Single arm Dumbells:

35lbs x 10
30lbs x 8
30lbs x 8

Skull Crushers:

90 x 10
90 x 8
90 x 8

Over head extensions triceps:
 
140lbs x 10
140lbs x 10
140lbs x 10

Reverse Grip Curls:

60lbs x 10
60lbs x 10
60lbs x 10

Wrist Curls:

60lbs x 8
60bs x 8

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RE: Quest For Big Arms & Delts - 2/25/2007 6:14:22 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		Increase In strength So far
 
1.Skull Crushers " ticeps":
 
80 x 10
80 x 8

2.Skull Crushers:

90 x 8
90 x 6
90 x 6

3.Skull Crushers:

90 x 10
90 x 8
90 x 8

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RE: Quest For Big Arms & Delts - 2/26/2007 3:32:06 PM   
IBendBarbells


Posts: 5853
Joined: 6/21/2006
Status: offline 		AND HAULT!

There is a flaw in my training... Based upon the chemistry of my body when one muscle gets hit twice per week but within a different motion it builds strength and a slight bit of size...

Working my arms bi's and tri's on sunday is just delaying my work outs making it harder to recover... This whole post for large arms and delts was a huge mistake.. or atleast im going about it all wrong.. Im neglecting certain area's of my body.. Not putting in enough effort leaving too much recovery time..


This Subject Is OVER! back to my old subject for natural gains.


I dont want to waist anymore time doing this it was a stupid Idea

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RE: Quest For Big Arms & Delts - 2/26/2007 4:40:49 PM   
wicked121


Posts: 635
Joined: 7/6/2005
From: independence iowa
Status: offline 		not really a stupid idea. you goota try new things in order to suceed or fail. thats how we learn from our mistakes.looking good though in both journals keep up the hard work bro.

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