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By Any Means Necessary

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Dano22 said:
What’s the secret to those big arms ? My arm genetics suck. I’ve been trying the volume approach, squeeze and slow. Recently switched to focusing on getting stronger with basic arms movements and feel like it’s working a lot better
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Genetics really.

When I was a teen and early 20's I trained them like any kid does and they blew up.

Over the last year or two though I have really neglected them until a couple months back when I noticed they were lagging a bit.

I think the best approach is just like most other body parts that are lagging, train them more frequently and adjust volume accordingly.

Right now I will do 9-12 working sets on pull day and then, when my leg day falls after a rest day, I'll do 6-8 working sets.

Push pull, off, legs/biceps push, off, pull legs, off.

Arms really need to be taken past failure as well imo, especially if you've been training them a while.

If I do 12 working sets on pull day, two of those sets will be muscle rounds or cluster sets so I'm really pushing them past where I can with normal straight sets.

As far as rep ranges, 10-15 and really working the full range, except on preacher curl I won't do the bottom quarter of the movement since that's where tears happen on that set up.

What you choose exercise wise is all on you though, I only train movements that blow my arms up.

I like close grip ez curls, dual cable curls where I can get the bicep really long and behind my waist a tiny bit, palms up DB curls with the palm up the entire time both arms at once, straight Bb curl, preacher curl. That's really all I do. Sometimes I'll do a single arm cable curl across body for the brachialis.

Failure and beyond.
 
Tighter, fuller.
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Montego said:
Goodies arrived!

Will finally get the ball rolling.

Starting doses will be -
500mg test
200mg Deca
200mg tren e

Along with 3iu IL GH every day.

These will carry me for a good while and, when needed, I will increase small amounts.

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Looks good man, excited to see the progression you’re going to make!
 
Yday was the first pin of the "cycle", all Iron Lion Oils

60mg tren e
60mg Deca
200mg test e

This will be every other day and it comes out to 210/210/700mg per week.

Pin was smooth and no pip today.

Time to rock and roll!
 
Post pull day pic. Lighting doesn't do the leg separation justice, it'll be different this go around.

Yesterday was pull day.

As I mentioned, I woke up up a lb to 249 and tighter again.

My training went well but I did have a step back on my Pulldown. I have only been training one vertical pull movement for a long while and it's constantly gotten better. The past 2 pull sessions though I have added one on my alternate day which I assume is the decrease in strength on this one. Either way, we roll on.

I had a sushi boat yesterday as well. I've felt my weight had been dropping aside from the scale showing increases so I gave it a shot. 20 pieces of sushi, 10 pieces is sashimi and 4 rolls without sauce. Slept for 15 hours straight and woke up down 4lbs this morning.

Crazy how the body works, especially if you're in tune.
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Yesterday was legs.

Good session.

Training update, I've added a rest day after legs. I have been doing 2 on 1 off for quite a while and since the weight has dropped I've been fighting holding onto strength and it's way to early for that.

The extra rest day will help with strength and recovery and even mentally.

So now it'll be, push pull, off legs off, repeat.

I was tempted to add volume to every day but, that's defeating the purpose and I damn well know it so, I won't do that.

Overall things are going well, weight has stabilized after the big drop post sushi and my sleep has been pretty good.

Anther thing, since I was training 2 days on 1 off, I got very little rest. I average 4-5 hours sleep on training days and maybe 6 on off days. It'll give me a couple extra hours of sleep during the week as the 70 hour work weeks, client work, kids and normal life stuff are starting to take their toll physically.
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Montego said:
Yesterday was legs.

Good session.

Training update, I've added a rest day after legs. I have been doing 2 on 1 off for quite a while and since the weight has dropped I've been fighting holding onto strength and it's way to early for that.

The extra rest day will help with strength and recovery and even mentally.

So now it'll be, push pull, off legs off, repeat.

I was tempted to add volume to every day but, that's defeating the purpose and I damn well know it so, I won't do that.

Overall things are going well, weight has stabilized after the big drop post sushi and my sleep has been pretty good.

Anther thing, since I was training 2 days on 1 off, I got very little rest. I average 4-5 hours sleep on training days and maybe 6 on off days. It'll give me a couple extra hours of sleep during the week as the 70 hour work weeks, client work, kids and normal life stuff are starting to take their toll physically.
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That the perfect way to run a PPL program imo. Got that from JP, day off pre/post leg day

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Push went well.

Left delt is getting better each day. Still some weakness and instability there but overall better then last session.

Kept control the focus.
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Yesterday was pull.

Seems like the extra rest day is doing the job. It's hard to explain but, I just don't FEEL as strong as what's translated into reality though.

Overall numbers are improving where I expect them too and form is static but, I just don't FEEL it. First lift of each session isn't stellar then the others are fine. It's this way within a heavy top set as well, feels heavy as fuck and then my backoff improves. Never had this experience before but I guess bodyweight coming down is playing a part and, It really goes to show how important food is.

Onward and upward regardless.

Tomorrow is check in with the coach (myself) and I'll see where I'm at. I expect a slight increase in weight from my low that came the day after the sushi last week.
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245.7 this morning so, down a half lb from my lowest point this week and 4lbs from this day last week. Gonna have anther sushi meal today and keep on rolling.

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Woke up at 245.9 this morning so up .2 lb. Not as much as I would have liked to see.

Changes are happening fast right now so I'm not gonna fuck with anything. I'll keep riding out the current plan and just refeed as needed until I either need to add food or take food away. Pretty simple.

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Montego said:
Training today. Good session. Lots pain.

Post training sushi. Tuna, salmon and fish rolls
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Looking great. You & the food! Kicking Ass

Max
 
Training from the last couple days.

Sessions have been moving in the right direction again and Strength is starting to get better.

A combo of the extra rest day along with the anabolics I'm sure.

I'll give a good update here tomorrow.
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Update time!

Things are rolling really well.

Diet hasn't changed in the last few weeks, just adding a sushi meal when weight dips too much which is starting to become less common.

The HEAL product I have been using from Muscle Gelz has been a big help. My left knee which gives me issues all the time is improved as well as the left delt that got fucked up at some point and killed my pressing.

Strength is improving from the anabolics as well as the extra rest day I've added.

Feeling very good in the gym, extreme focus lately and just going to places mentally that I need to go to keep the strength there.

Today was leg day. I pulled a set from leg press, dropped back a plate on my top set and put my knees to my chest. I always use a good ROM but today it was dramatic just to see what happens. Went well as long as my lower back and hips don't get compromised so I'll try this again with a wide stance on my other leg day. With a close foot placement I don't have problems usually, but wide though, my right hip/Glute get pain.
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Off today.

Looks like I'll be pulling some extra shifts at work. Ran into a little situation that will require me to bring home some extra money for a while but, I'll handle it. 70 hour weeks were already rough so 84+ hours will really limit my time. I'll find a way as always though.

Body is feeling good today. Did yard stuff and laundry. Cleaned up the house and went to get groceries. Got a new pair of work boots finally, old ones were in really bad shape and got my oil changed.

Wife got the mother in law from "the home" and then immediately got a call from her Dr saying she needed to go to the er with high tropinin levels so, they're at the hospital. She seems fine so hopefully it's nothing.

Had bought filets to cook for dinner but I'm trying to wait for them to get back before I start those.

Tomorrow is push day.

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247.7 this morning, up 2 lb from last week.

Loose skin is getting worse which means we're rolling ladies and gentleman.
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Fucking killer pull day today. Cut back on the number of sets per exercise and added in a couple for the volume dip. I also removed intensity techniques and went for straight sets on almost everything.

This let me go heavier on most things just didn't get the same volume per exercise.

I don't have a pic of my log book but it was

Hammer rows with a neutral grip 2 working sets
Freemotion single arm Pulldown 2 working sets
Seated single arm cable row for upper back 2 working sets
Chest supported t bar row for upper back 1 working set 1 cluster set
Rack pull 1 working set

Cable curl ss DB palm up curl. I did 6 reps on cable curls then immediately to 5 reps on palm up curls. Increase weight from 30lb on cable curls by 5 lbs until I failed to get 6 reps, DB curl was 25lbs the entire time. I run I worked up to 80lbs so 10 rounds

Cable dual handle curl 4 working sets

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Off today. Lots of sleep since I'll be non stop work from here on out this week. I do have a week of vacation next week luckily though. Taking the kids to a big lake and they are all bringing a friend so, 10 of us total.

This would usually be our Florida trip but we wanted to do something different this year.

I'll take next week off training and just start doing some cardio and keeping diet in line.

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Montego said:
247.7 this morning, up 2 lb from last week.

Loose skin is getting worse which means we're rolling ladies and gentleman.
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Damn it boiii! Been a long time since I have seen you. Like a real long time…. You look good though! Glad you’re still killing it. Gonna try and catch up on the log a little:)


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