just close grip benched 6x140kg

[moty]

for biceps:

i start with reverse curls thumbs over bar with 8-10 x 40kg to get real thick forearm extensors and brachial
then next with 26 kg dumbels or so hammer curls for the same purpose about 8 reps (one dumbel one arm for all reps then change)
next exercise dumbel curls (one dumbel one arm for all reps then change) with 22 kg or so 8-12 reps
then maybe some form of cable or machine curl

I'm guessing you have a dedicated day for the guns am I right? This is all of your bicep portion of it? Have always been curious what a halo arm day is like,,,,,pls enlighten me JM

[dj181]

for biceps:

i start with reverse curls thumbs over bar with 8-10 x 40kg to get real thick forearm extensors and brachial
then next with 26 kg dumbels or so hammer curls for the same purpose about 8 reps (one dumbel one arm for all reps then change)
next exercise dumbel curls (one dumbel one arm for all reps then change) with 22 kg or so 8-12 reps
then maybe some form of cable or machine curl

so you do 5 exercises for bis? I usually do 4

how many exercises do you do for tris?

in fact I usually do 4 exercises for bis, tris, delts, and pecs and 2 or 3 exercises for back and legs (legs is all legs ie. quads, hams, calves)

[Simple Simon]

so you do 5 exercises for bis? I usually do 4

how many exercises do you do for tris?

in fact I usually do 4 exercises for bis, tris, delts, and pecs and 2 or 3 exercises for back and legs (legs is all legs ie. quads, hams, calves)

can you two boring bastards just PM each other?

[moty]

can you two boring bastards just PM each other?

No cause I too would like to hear this information, as irrelevant or pity as it may seem. Just curious what an arm day is like for someone who cares SO MUCH about their pipes lmao,,,plus he's always going on about how brutal his arm days are,,,,

Halo do you do solely arms on arm day or is it something like arms/delts? Fuck it just tell me your whole split, I'm fascinated tbh

[anabolichalo]

example
-close grip bench
-reverse barbel curl
-overhead dumbel extension
-hammer curl
-cable push down
-dumbel curl

nothing special really, it's more about using extremely good form with maximal effort to really force the muscles to their maximum contraction. at least thats my theory
not bullshitting but people often stop what they are doing at the gym and stare at me doing my sets of arm exercises in confusion, disbelief, awe, because of the extreme intensity like life and death level.

[old-school-lifter]

any update pics halo?

[dj181]

can you two boring bastards just PM each other?

 

[heenok]

example
-close grip bench
-reverse barbel curl
-overhead dumbel extension
-hammer curl
-cable push down
-dumbel curl

nothing special really, it's more about using extremely good form with maximal effort to really force the muscles to their maximum contraction. at least thats my theory
not bullshitting but people often stop what they are doing at the gym and stare at me doing my sets of arm exercises in confusion, disbelief, awe, because of the extreme intensity like life and death level.

My arm day is pretty similar, maybe you should replace the db curl by an incline db curl to really blow up the long head of the bicep; since both of the previous bi exercises work the brachialis mostly.

[Simple Simon]

example
-close grip bench
-reverse barbel curl
-overhead dumbel extension
-hammer curl
-cable push down
-dumbel curl

nothing special really, it's more about using extremely good form with maximal effort to really force the muscles to their maximum contraction. at least thats my theory
not bullshitting but people often stop what they are doing at the gym and stare at me doing my sets of arm exercises in confusion, disbelief, awe, because of the extreme intensity like life and death level.

total arm workout

standing cable curls in cable crossover machine about 5 sets
machine preacher curls about 5 sets
triceps rope extensions 6 or 7 sets
machine dips 4 sets
use tension bands between sets to maintain pump

[dj181]

example
-close grip bench
-reverse barbel curl
-overhead dumbel extension
-hammer curl
-cable push down
-dumbel curl

nothing special really, it's more about using extremely good form with maximal effort to really force the muscles to their maximum contraction. at least thats my theory
not bullshitting but people often stop what they are doing at the gym and stare at me doing my sets of arm exercises in confusion, disbelief, awe, because of the extreme intensity like life and death level.

how often do you hit doubles?

I was doing them every fucking day for the past 4 weeks and after the 3rd week it started to burn me out

first weight workout and was 2 hours and second weight workout was 90 minutes but after 3 weeks or so I could only train bout 45 minutes a workout

I'm thinking that I can handle doubles 2 or 3 times a week, but not every goddamn day

[anabolichalo]

how often do you hit doubles?

I was doing them every fucking day for the past 4 weeks and after the 3rd week it started to burn me out

first weight workout and was 2 hours and second weight workout was 90 minutes but after 3 weeks or so I could only train bout 45 minutes a workout

I'm thinking that I can handle doubles 2 or 3 times a week, but not every goddamn day

i dont know what u mean with doubles but when in doubt, reduce exercise frequency and volume, intensity is what counts, you should know this being a mentzer fan

[dj181]

i dont know what u mean with doubles but when in doubt, reduce exercise frequency and volume, intensity is what counts, you should know this being a mentzer fan

doubles means hitting the weights twice a day i.e. morning and afternoon/evening, and yeah Mentzer certainly would not approve

I've tried all kinds of shit training anywhere from just 3 days a week to training 2 times every single day, and if I train less than 5 days a week I lose "the look" is. better shape, detail, separation

so I gotta train at least 5 days a week and I think that every day is even better with 2 or 3 of those days training with weights twice a day

[anabolichalo]

doubles means hitting the weights twice a day i.e. morning and afternoon/evening, and yeah Mentzer certainly would not approve

I've tried all kinds of shit training anywhere from just 3 days a week to training 2 times every single day, and if I train less than 5 days a week I lose "the look" is. better shape, detail, separation

so I gotta train at least 5 days a week and I think that every day is even better with 2 or 3 of those days training with weights twice a day

i do that occasionally for fun when i have the time to do it

it's definitely not advisable if you wanna get HUGE and STRONG

maybe useful for attaining brad pit in fightclub physique

[old-school-lifter]

looking big and lean halo

good work!

[Powerlift66]

Great guns on Halo...

[anabolichalo]

Great guns on Halo...

looking big and lean halo

good work!

high five

[moty]

getting real thick real real strong

i want to take pics in the gym where there is a lot of bright natural light from the open ceiling

there i can see all the muscle fibres and veins

shit's amazing; but i am a bit self conscious doing a selfie session at the gym, since i'm a perfectionist i take like 20 pics right

Excellent delt progress, really really helps your physique. Used to be non existent.

[anabolichalo]

Excellent delt progress, really really helps your physique. Used to be non existent.

i actually emailed dave palumbo on my lack of delts, sent him pics

dave is a cool guy, replied in a flash, gave me the secret to delts

i'm not going to share, because essentially, all you fellas are competitors in the street/club/beach trying to get the bitches

[anabolichalo]

just imagine how huge i could get with a coach like dave palumbo

[Nether Animal]

getting real thick real real strong

i want to take pics in the gym where there is a lot of bright natural light from the open ceiling

there i can see all the muscle fibres and veins

shit's amazing; but i am a bit self conscious doing a selfie session at the gym, since i'm a perfectionist i take like 20 pics right

thats not ukjeff