MN5's 2010 get ripped plan
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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 !!! -
With Summer coming up I ripped out the 5 minute gun workout from a few pages back. Needless to say my arms are aching like a muthafucka. Surely thats gotta be beneficial ! I might aim to get down around 95kg again whilst maintaining strength and guns. Any advice on how to achieve this will be greatly appreciated.
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more protein, less carbs. plain and simple plan of attack - add in a few cardio sessions - walk up and down those hills around your house would do the trick - a week - 30 minutes or so, and you'll be tickety boo! We;ll see you on stage next year at Welly...!
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Haha I forget you've been to my pad ! <br />
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The getting to 95 shouldn't be a problem and those hills are a good stretch but being a bit of a vain prick I'm really keen to maintain the "guns" as best I can ! <br />
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Aw and bodybuilding ? naaaaaaaaaaaaaaaaaaaa -
Walk on just two legs then mate, not gorilla styles haha<br />
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Wouldnt have thought you'd lose much on the arms mate.<br />
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Im trying to lose a bit of fat too. So upped the cardio and just to knock the carbs back a bit and replacing with protein and extra green veges (which are carbs too I think? - maybe better ones?)<br />
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Might flick back a few pages and check out that arms workout too. Like what I am doing at the mo (10 x 10 on the bicep) and tricep superset folllowed by dips but always keen to try new stuff -
[quote name='JK']Walk on just two legs then mate, not gorilla styles haha<br />
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Wouldnt have thought you'd lose much on the arms mate.<br />
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Im trying to lose a bit of fat too. So upped the cardio and just to knock the carbs back a bit and replacing with protein and extra green veges (which are carbs too I think? - maybe better ones?)<br />
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Might flick back a few pages and check out that arms workout too. Like what I am doing at the mo (10 x 10 on the bicep) and tricep superset folllowed by dips but always keen to try new stuff[/QUOTE]<br />
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Yeah not talking too much dude but just a little bit, maybe a belt notch or two ? At 85 as opposed to 95 I start to look a bit emaciated. -
5 minute guns night again tonight so will let all excited readers know how I go on that. The kilo ( maybe just under ) I have lost since last time should help me immensely ( he said hopefully ) <br />
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JK, flip back a few pages and you'll find it, 5 minutes ( one of which is spent resting ) but fuck me, lifiting a protein shake afterwards will just about kill ya ! -
So last night invloved a 55 second chin up, 13 x 35kg bicep curl ( if you count the last few being shit in terms of form ) rest, 65 second dip followed by 10 x 35kg standing tricep extensions ( and yeah form on the last few of these was awful too )<br />
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OOOOOOOOO my.............:knuppel:<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=';)' />
