MN5's 2010 get ripped plan
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So still pretty sore which rules out anything too heavy. Did some curls, extensions etc last night by lowering the usual weight and doing them sloooooooooooooooooooowwwwwwwwwwwwwwwwwwwwwww. ( I mean really, really slow 12 seconds up and down kinda slow ) <br />
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Damn, still morning the next day and the aching in the arms has set in. Has definitely done something ( hopefully something good ) -
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T shirt weather is coming up soon so have decided to focus on the guns. Did some cheat curls over the weekend, basically the idea is to (over) load the bar and smash the weights out, usuing dodgy form to hoist the weight up and try and fight it on the way down. Arnie swore by these, anyone else ever done em ? have I asked this already ? getting a sense of deja vu......
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Havent heard of them (so havent tried it) but all for big guns so keen to give it a go if its works for ya.<br />
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I always found the ez bar to give good results but apparantly straight bar is actually better for you. <br />
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I also gotta try not to use my forearms which seem to dominate things a fair bit. I put it down too much wanking as a kid haha -
Oh yeah and triceps too. Read somewhere you need to work them twice as hard as ya do biceps to get big arms. <br />
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I am gonna start throwing in some focused bicep work on my back day and keep cranking the dips on chest day plus maybe something else for the triceps -
JK - a nasty biceps/triceps super set for you : )<br />
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Dips - 8-10 reps - don't cross your feet, stay as vertical as possible.<br />
Tricep pulldowns - 12 reps at a pretty high weight. Enough that you can finish the set but make it tough. If you are rolling your hands over as you fatigue then move your wrists just over the bar so you can't cheat. Core solid and elbows pinned.<br />
Bicep curls - 8 reps at a challenging weight.<br />
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Repeat 3 times. Arms will be burning something chronic. Good times!<br />
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I do that on my squats day - so maybe not one to line up with your bench workout. -
[quote name='MN5']T shirt weather is coming up soon so have decided to focus on the guns. Did some cheat curls over the weekend, basically the idea is to (over) load the bar and smash the weights out, usuing dodgy form to hoist the weight up and try and fight it on the way down. Arnie swore by these, anyone else ever done em ? have I asked this already ? getting a sense of deja vu......[/QUOTE]<br />
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Haven't tried these. Typically I've gone for volume over low rep, high weight. It's pretty much heavy weight negatives?? sounds painful!! I reckon superset them with some hammer curls just for extra pain! -
Yep the guns scream at you for a couple of days after the cheat curls. ( youtube them to see what they're all about but basically it is using momentum to help get the weight up there ) <br />
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PB, will give your workout a go too<br />
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JK, wanna keep your childhood escapades off my wholesome family thread ? :knuppel:<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=':P' /> -
basically negatives there for the curls. Like when you bench press and you load the bar beyond your one rep max, and your spotter pretty much lifts the weight (with you pressing too), and you resist the downward motion for as long as you can. NOw that one REALLY rips your knickers!
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[quote name='BartMan']we're on 7s for curls tomorrow, and where you been MN? On the bludge for dumbells again weekend after next, can we beg borrow and steal from you again...??[/QUOTE]<br />
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Sorry Bart, been away for the week. Yeah email me and we'll get ya sorted. -
Away in the Mt all week staying at the brother in laws and drinking far too much. Managed a few sets of clap push ups, dips and chins at the park before I was interupted by some inpromptu sprint training to ensure my son didn't get run over by a passing car ( he has quite the turn of pace himself ). <br />
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Back into it this week in earnest ! -
Weight down under the ton again thanks to better eating ( if still having more than the occasional beer/wine ) 99.8kg this morning. <br />
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Loving taking the boys to the park after work and booting the ball around, shit it's easy to forget how fun that can be. Important to get the skills developed nice and early and I am so proud of my three year old for actually being able to pass a full size rugby ball pretty well right to me ! my other boy ( one ) takes a more direct approach not unlike a Georgian or Romanian forward with lots of aggression and tenacity if little skill at this stage. <br />
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I even popped a few drop goals over the swings, maybe I can make my long awaited comeback at first five or even halfback, my passing was on fire !!!
