Phantasm

[Phantomb]

Gonna start doing some measurements along with my weigh-ins seeing as the bodyfat on the scale is haywire.

This morning I was 85.3, up from 85.0 last week.

Chest - 109cm/43'

Arms - 38cm/15'

Legs - 59cm/23'

Waist - 90cm/35'

[deegee]

Watch that shoulder, these type of things often lead to worse if it is not 100% then you sped a long time off training.

[Phantomb]

Sunday

ARMS

Bicep/Tricep Supersets

Chinups/Dips

1 x 5/1 x 8

1 x 5/1 x 8

1 x 5/1 x 8

DB Curls/Tri extension

15 x 6/10 x 6

17.5 x 6/10 x 6

17.5 x 6/10 x 6

Cable Bi/overhead Tri

44 x 12/44 x 12

38 x 12/38 x 12

38 x 12/38 x 12

Ezicurl/Skullcrushers

10 x 21/10 x 21

10 x 21/10 x 21

10 x 21/10 x 21

[Wynton]

Chest - 109cm/43'

Arms - 38cm/15'

Legs - 59cm/23'

Waist - 90cm/35'

Your measurments are looking good well done.

Where they measured flexed?

[Phantomb]

Monday

CHEST

Bench Press

60 x 10

80 x 6

85 x 5

90 x 5

70 x 12

DB Flys

10 x 10

15 x 8

20 x 6

Incline BB press

60 x 10

65 x 8

70 x 5

75 x 3

[Phantomb]

Thursday

LEGS

Squat

60 x 10

90 x 6

100 x 5

110 x 5

Deadlift (not quite as stiff this week)

60 x 10

90 x 6

110 x 6

120 x 5

Hamcurls

40 x 8

45 x 6

45 x 6

Leg Press

This was on a machine which is covered in strange numbers so I'm just going to label it by plates.

16 plates x 8

18 plates x 7

22 plates x 6 (whole stack)

[Phantomb]

Thursday

BACK

B/O overhand rows

60 x 8

65 x 7

67.5 x 7

Underhand

70 x 8

75 x 7

80 x 6

85 x 5

DB single rows

20 x 10

25 x 8

30 x 6

32.5 x 5

Machine Rows

95 x 6

95 x 6

95 x 6

[Phantomb]

Friday

BACK

Military Press

30 x 10

40 x 8

45 x 7

Superset

40 x 10

40 x 8 vertical row

Cable sde raise

5 x 10

8 x 8

11 x 6

Superset

8 x 10

7 x 10 DB side raise

Arnold Press

12.5 x 10

15 x 8

17.5 x 6

Front raise

20weight x 10

I could feel my shoulder again tonight....and I think the culprit is the rotation in the Arnold Press. All the straight exercises are fine.

Might try normal DB press next week and let the rotation alone for a while.

[Ash]

I could feel my shoulder again tonight....and I think the culprit is the rotation in the Arnold Press. All the straight exercises are fine.

Might try normal DB press next week and let the rotation alone for a while.

I never liked the Arnold Press - too much creaking and grinding from my shoulder joint when I did them It's not really a natural motion and the only thing it seems to do is allow you to get a few more inches of ROM. Not worth it IMO.

Then again, as wrecked as I am, I tend to be paranoid about anything that exposes me to an injury :grin:

[Phantomb]

Weigh-in and measurements

Previous week in italics.

Weight

85.4 (85.3)

Chest

112.5cm/44" (109cm/43")

Arms (flexed)

39cm/15"(38cm/15")

Legs

60cm/23.5"(59cm/23')

Waist

90/35"(90cm/35")

My flexed leg measurement doesn't change so I'll just leave it as relaxed for the moment. The chest is relaxed, adds 1.5inches when flexed.

[Phantomb]

Sunday

ARMS (Supersets of Bi/Tris)

Chins/Dips

5/8

5/8

3/8

DB Curls/Tri extension

12.5 x 6/5 x 6

15 x 6/10 x 6

17.5 x 6/12.5 x 6

17.5 x 6/12.5 x 6

Cable curl/overhead cable ext

32 x 12/32 x 12

38 x 12/38 x 12

44 x 12/44 x 12

Ezicurl/skullcrush

10 x 21/10 x 21

10 x 21/10 x 21

12.5 x 21/12.5 x 21

[Phantomb]

Monday

CHEST

BB Press

60 x 10

80 x 6

87.5 x 5

92.5 x 3

92.5 x 1

70 x 10

Flys

10 x 10

15 x 8

20 x 8

Incline BB press

60 x 10

65 x 8

70 x 6

75 x 4

It's a PB.....but I'm not sure it can be counted for only three reps. I wasn't feeling as good as other times, but nevertheless I think the gains are slowing down quite a bit. I think I'll wait til it gets to 5 reps before trying any extra weight.

[Phantomb]

Tuesday

LEGS

Squats

60 x 10

95 x 6

105 x 6

115 x 6

Deadlifts

60 x 10

95 x 6

115 x 6

125 x 5

[Pseudonym]

Nice going mate. You're stacking up quite a few PBs.

[Phantomb]

Thanks man.

I constantly feel like I'm about to reach my limit (especially in legs) but every time I add on to the bar I'm able to find an effort.

Lifting aint a comfortable pastime that's for sure!

Of course, I'm feeling and lookinig better than I ever have :-)

[ExpensiveUrine]

Good stuff on the compounds.

Obviously there'll be a point where you won't be able to improve both lifts at once, so intensity cycling might help you.

[Phantomb]

Thursday

BACK

Underhand Pulldowns

60 x 10

66 x 8

72 x 7

78 x 6

66 x 10

B/Over Rows Overhand

60 x 8

62.5 x 7

65 x 6

67.5 x 5

Underhand

70 x 10

75 x 8

80 x 7

85 x 6

[Phantomb]

Friday

SHOULDERS

BB military press

30 x 10

40 x 8

45 x 7

50 x 6

40 x 10

Cable side raises

5 x 10

8 x 9

11 x 8

14 x 6

14 x 6

Upright Rows (w ezicurl bar)

20 x 10

30 x 8

35 x 7

40 x 6

30 x 10

Front Raises

7 x 10 (dumbells)

11 x 8 (Cable)

14 x 6

14 x 6

12.5 x 10 (Dumbell)

[Phantomb]

Sunday

ARMS

Dips

8

8

8

DB Curls/Tri Extension

12.5 x 6/10 x 6

15 x 6/10 x 6

17.5 x 6/12.5 x 6

17.5 x 6/12.5 x 6

17.5 x 6/15 x 6

Cable Curl/Overhead tri extension

38 x 8/38 x 8

44 x 8/44 x 8

50 x 8/50 x 8

Ezicurl

10 x 10

20 x 8

25 x 7

30 x 6

I HATE biceps.

They never fucking grow or do anything.

Anyone got any tips?

[Varven]

Hows the shoulder behaving... still acting up?

Biceps never worked for me either. Good luck with it. I long lost interest in them

[2guns]

for yr biceps just try everything diferent they will grow eventually.

just be careful not to overtrain them.

and i hate to break it to ya bro but like calves u either got em or u dont.

some peoples arms grow like weeds whereas others have to work like hell just to get half an inch.

[Phantomb]

Yeah the shoulder has come through nicely - no niggles at the mo'.

I guess you're right about the Bi's.

They did feel a little better today - I guess we'll see in time.

[Pseudonym]

I'm not going to say this will solve your bicep problem (like 2guns says, it's largely due to genetics) but give this a go anyway...

I notice your bicep exercises are all in the same range of motion - mid range. Try choosing a variety of exercises that work your muscle in all sorts of different positions. Here are some ideas:

Stretched range

- Alternate DB curls lying back on an incline bench

- Cable curls in the cable crossover machine. Stand forward a bit, so your arms are stretched back slightly - not too much or you'll hurt your shoulder. Just try to mimick the incline bench movement.

Mid range

- Standing DB curls

- EZ bar / barbell curls

Contracted range

- Concentration curls

- Cable curls in the cable crossover machine. This time stand back a little, and pull the cable from an overhead position to the back of your head. I do this exercise kneeling down.

Play around with that idea, and I'm sure you'll come up with more exercises of your own.

[Phantomb]

Whoops, forgot to record these (just wrote them down on an envelope)

Weigh-in and measurements (as of Saturday morn)

Previous week in italics.

Weight

86.0 (85.4)

nb. the scales are fucked - first time I stepped on I was 86.8 and 36%BF. It took me a couple of goes for it to settle down.

Chest

113cm/44" (112.5cm/44")

Arms (flexed)

39cm/15"(39cm/15")

Legs

60.5cm/23.5"(60cm/23.5')

Waist

90/35"(90cm/35")

And the workout for today

Tuesday

CHEST

BB press

60 x 10

80 x 6

87.5 x 5

90 x 5

92.5 x 4 (1 rep increase from last week)

80 x 8

Flys

12.5 x 10

17.5 x 8

22.5 x 6

Incline BB

60 x 10

65 x 8

70 x 6

75 x 4

[2guns]

looks as though yr going good bro.

keep it up