dsw's mass-gaining journal

[dsw]

Hi all,

my first post here. Looks like a great resource!

i've been training since 1998, but only at about 1.5 - 2 years continually at any one time. Always seem to have a booze-fueled hiatus for 6 months or so in between. Got good muscle memory though, fascinating how that works.

anyway, it's guns tonight, instead of the pub, so Im going to blitz myself completely.

Hope you're all having a smashing friday!

dsw

 

[dsw]

had a good guns workout on Friday night

*warmup sets* - usually just a really light weight tricep extensions, etc.

skullcrushers - 3x8 @ 20kg - 40kg
narrowgrip bench - 3x8 @ 40kg - 80kg
dips (weighted) - 3x8 @ bodyweight + 5 - 10kg

a few extensions to burn them off then onto bi's:

*warmup sets* - usually cables / light dumbbells

barbell curls - 2x10 @ 30kg (i like these for the secondary forearm pump)
dumbell hammer curls - 3x8 @ 15kg - 22.5kg
alternate curls - 2x8 @ 15kg - 20kg

I don't really feel much of a burn after bi's though - possibly because I put the most emphasis on tri's.

Do y'all think I should superset back with bi's? I certainly don't want to do that with chest and tri's though, I prefer to have a dedicated session for tri's.

Cheers,

dsw

 

[dsw]

had a good back workout last night.

I am really fond of using the rowing benches (ones on the floor) with the A-bar attachment and the long straight bar. I find alternating between them hits the back hard.

I started with bent over barbell rows, but I don't think that my form is correct, as I find my lumbar aches (the muscle, not the spine

I'm quite tall so that's probably part of the problem. Tonight is chest, which i'm looking forward to.

dsw