First ever log. Test Deca Dbol Bulker.
- Thread starter jozifp103
- Start date
snowpatrol123
New member
I do lots of dropsets, some pause sets and some cheat reps for biceps. They get hit pretty hard on back day for rows too, of course.
Mostly 8-12 rep range...if I can't get 8 it's too heavy, if I can get 13 with decent form it's too light.
I don't have huge arms but they're proportional, so this seems to work for me at least.
Southernfish
New member
Lets see if i can make this make sense. Most people, when they train biceps they train them wrong and they train them with exercises that all do the exact same thing. A biceps routine should look something like this:
Standing or seated DB curls...no shoulder movement EVER and palms need to be supinated at the top of the rep and have the pinky finger twist the DB outward. Most people when grabbing the DBs grab them the hardest with thier index finger and thumb, you want to grip them with you pinky finger and that side of you hand. This movement works the mid range of the bicep.
Incline DB curls....again, NO SHOUlDER movement, elbows back supinate at the top again. This movement works the biceps at its fully lengthened state.
Single or double arm cable curls....perform these with arms out to the side and make sure biceps are above your shoulders and pull behind your head. This movement once behind the head, work the bicep in its most shortened state.
Note: Before each rep is done, engage the bicep first and then pull.
You have to work the bicep in all three its those states: fully lengthened, fully shortened, and mid range. Use a weight you can perform 8-12 reps with perfect form. Swinging weight around and/or using shoulders/elbows too move the weight will get you absolutely nowhere.
Also, you know that cambered bar people use for curls? Dont use that, its absolutely useless as it is physically impossible to get a full contraction when using it. And thats the ultimate goal; to fully lengthen and fully contract the muscle.
All these exercises can be improvised but be sure to hit the whole strength curve of the bicep.
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carverelli
I am banned!
Preacher curls are one of my staples. I make sure and let the bar go all the way down for a good stretch. I feel it works the bicep right at the elbow. Forced reps with a good spotter burns em up with the last couple sets.
I usually just throw in 6-9 sets of biceps after back workout because my arms aren't my weak point
I usually just throw in 6-9 sets of biceps after back workout because my arms aren't my weak point
Underradar
New member
Hey Bro...I've been away for awhile but what's your current weight and estimated bf at week 12? If I remember the last weigh in was ~ 223?
jozifp103
New member
Great feedback guys thank you. I'll be sure to incorporate your ideas into my routine.
TBH man I stopped worrying too much about my weight because i've switched gyms 3 times during this cycle and the scales are all VERY different. i found an old analog scale in the basement and that's reading 226 in the morning. The scale at my gym reads 233-235 at the end of the day. I'd say the home scale is more accurate. BF unknown but when i'm cold in the morning i look leaner than i did before the cycle oddly. i'll try to get a reading for you soon. I lost my caliper lol.
TBH man I stopped worrying too much about my weight because i've switched gyms 3 times during this cycle and the scales are all VERY different. i found an old analog scale in the basement and that's reading 226 in the morning. The scale at my gym reads 233-235 at the end of the day. I'd say the home scale is more accurate. BF unknown but when i'm cold in the morning i look leaner than i did before the cycle oddly. i'll try to get a reading for you soon. I lost my caliper lol.
Southernfish
New member
Squeeze those buggers hard man, get that pump!!
Matt0071
New member
Yes i agree schreeder, i took my ego out of the game, let those ones grab 50-60lbs db right beside me while i was curling 35 to 40lbs db's with good form not swinging like u see alot of people do, and they wonder why there arms dont grow
i also like to drop set on biceps or superset bi's and tri's as well, just depends on what gives me the best pump, as i go by feel not by weight!~
i also like to drop set on biceps or superset bi's and tri's as well, just depends on what gives me the best pump, as i go by feel not by weight!~
Harnold
New member
I agree with you on the adex. personally, whether the best route or not, I only take the adex when I feel sides starting, and it seems to work quickly. luckily, besides headaches on drol and being psycho on tren, the only side I get is a little stinging in one tit. stops quickly with the adex.
jozifp103
New member
damn schred i tried your routine out and holy shit that pinky grip really did the trick. felt a much deeper pump than usual like i was working the inner core of my bicep. lost about 3 reps, but got a great pump and was really able to concentrate on contraction. Got a great lift thanks buddy.
Southernfish
New member
Nice bro! Im glad that helped you. no need to worry about losing reps, or even having to drop the weight, the form and the stretch and contraction is what its all about man.
ImAuNatural
New member
I agree man,form,contraction,and time under tension are what really make you grow.
jozifp103
New member
girls that squat make me grow
ImAuNatural
New member
Hell man girls that even lift make me grow lol
jozifp103
New member
end of week 12
weight seems to be plateuing. perhaps more calories are in order.
update on strength: I've been really focusing on form, contraction, and time under tension with my lifts and not worrying about strength. BUT my strength is climbing nonetheless. at the start of the cycle i was flat pressing 75lb dumbells and my last set was with 80's usually for 10 struggling with the last rep. i'm now doing 3 sets of 10 with 100's and only struggle with the last set. now i use 85 for my burnout set at the end and get like 15, all while maintaining good form. im really feeling a great pump in my chest from this. Thats all for now folks....workin on pics soon.
also ordered a couple test vials from lab max and a uv light. gonna test the deca i have just for shits and peace of mind.
weight seems to be plateuing. perhaps more calories are in order.
update on strength: I've been really focusing on form, contraction, and time under tension with my lifts and not worrying about strength. BUT my strength is climbing nonetheless. at the start of the cycle i was flat pressing 75lb dumbells and my last set was with 80's usually for 10 struggling with the last rep. i'm now doing 3 sets of 10 with 100's and only struggle with the last set. now i use 85 for my burnout set at the end and get like 15, all while maintaining good form. im really feeling a great pump in my chest from this. Thats all for now folks....workin on pics soon.
also ordered a couple test vials from lab max and a uv light. gonna test the deca i have just for shits and peace of mind.
ImAuNatural
New member
Thats the same thing I have been doing man and I love it. My strength has gone up as well but It hasn't been intentional. Look forward to seeing some progress pics. My DB presses have gone up 15lbs each so far. I think you were right in what you said on my log regarding not noticing.
jozifp103
New member
middle of week 13
Home scale says 225 and gym scale says 235. Neither are reliable. Both are old as dirt so weight is unknown. But here's what I look like
Thus far. 3 weeks to go!View attachment 559193View attachment 559194View attachment 559195View attachment 559196View attachment 559197
Home scale says 225 and gym scale says 235. Neither are reliable. Both are old as dirt so weight is unknown. But here's what I look like
Thus far. 3 weeks to go!View attachment 559193View attachment 559194View attachment 559195View attachment 559196View attachment 559197
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