I bet half of you didn't even lift today

[robcguns]

Yesterday

Arms and forearms

3 sets of pull ups superset with 3 sets of rope pushdowns
3 sets of chin ups superset with 3 sets of overhead rope extensions
3 sets hammer grip pull ups superset with 3 sets skulls
3 sets machine preacher superset with 3 sets tricep extension machine
6 sets dips superset with 6 sets hammer curls
3 sets ez bar curls superset with 3 sets reverse grip pushdowns

5 sets wrist curls
5 sets reverse wrist curls

8 mile walk

So much for low volume the workout was giving me a crazy pump so had to keep going.

[IroNat]

Impressive.^

[robcguns]

Impressive.^

Thank you sir, you should see me at the urinal.

[robcguns]

I am jacked

Yeah you look damn good in that pic Hankins.

[JackTheRipper]

Yesterday

Arms and forearms

3 sets of pull ups superset with 3 sets of rope pushdowns
3 sets of chin ups superset with 3 sets of overhead rope extensions
3 sets hammer grip pull ups superset with 3 sets skulls
3 sets machine preacher superset with 3 sets tricep extension machine
6 sets dips superset with 6 sets hammer curls
3 sets ez bar curls superset with 3 sets reverse grip pushdowns

5 sets wrist curls
5 sets reverse wrist curls

8 mile walk

So much for low volume the workout was giving me a crazy pump so had to keep going.

how many of these sets really stimulated muscle growth & which exercise really were effective?

[robcguns]

how many of these sets really stimulated muscle growth & which exercise really were effective?

Well at 6’1.5” 225 arm was pumped at 21.25” so I’d say my workouts have been very effective for someone mid forties with low test.

I train as long as the pump is going up, once it starts to subside I’m done. Arm workouts for me are a fucking blast so I usually do 25-30 sets for bis and 25-30 sets for tris.

[JackTheRipper]

Well at 6’1.5” 225 arm was pumped at 21.25” so I’d say my workouts have been very effective for someone mid forties with low test.

I train as long as the pump is going up, once it starts to subside I’m done. Arm workouts for me are a fucking blast so I usually do 25-30 sets for bis and 25-30 sets for tris.

I am willing to bet you could get the same results with less..or even better results with less.
6 sets of Dips after so much concentrated tri work?  if you were squeezing everything out these supersets then how have you strength for 6 hard sets of dips & ez bar curls?
if you like it OK

[robcguns]

I am willing to bet you could get the same results with less..or even better results with less.
6 sets of Dips after so much concentrated tri work?  if you were squeezing everything out these supersets then how have you strength for 6 hard sets of dips & ez bar curls?
if you like it OK

No question I could maintain or get some results with 5-6 sets but I just love training pull ups and bis and tris so I just keep going. I train so fast that I honestly feel like I might die but the pump is retarded. Since I love this workout and only do it once a week I like to drag it out, yet last night did all that in 70 minutes were I usually do more and go for 100-120 minutes.

Also reason for dips after so much isolation is I’m prob the strongest on dips over everything else so with pausing the bottom and top I can get around 100 so I like to do the other stuff to pre exhaust the tris so I’m getting 25-50. I do use weight but then shoulder start aching.

[Soul Crusher]

I destroyed it today.   The end.   

[robcguns]

I destroyed it today.   The end.

we believe you, haha.

[JackTheRipper]

No question I could maintain or get some results with 5-6 sets but I just love training pull ups and bis and tris so I just keep going. I train so fast that I honestly feel like I might die but the pump is retarded. Since I love this workout and only do it once a week I like to drag it out, yet last night did all that in 70 minutes were I usually do more and go for 100-120 minutes.

Also reason for dips after so much isolation is I’m prob the strongest on dips over everything else so with pausing the bottom and top I can get around 100 so I like to do the other stuff to pre exhaust the tris so I’m getting 25-50. I do use weight but then shoulder start aching.

Yeah fair one bro but can you do a video of this whole workout?  one doing 100 full dips not bouncing half reps & one with the full workout pushing out the 25-50s. 

[Hulkotron]

A set of 100 dips even with no added weight is pretty crazy.

[robcguns]

I used to do sets of dips weighing 280 with 2 100 lb plates attached for sets of 10+ so my tris got real strong on these and when I couldn’t get to gym I would do endless sets of dips with a backpack and weights in it. Used to do 20-30 sets of dips a couple times a week for years.

Maybe one day I will film it but I don’t really make videos as I don’t like how I look live. I know it’s an excuse, but if no one believes my dip strength, that’s ok.

[JackTheRipper]

A set of 100 dips even with no added weight is pretty crazy.

Probably for 6 sets too .. after all that direct work which if training with intent will as he said pre exhaust his triceps..etc. 100 full reps not bouncing half or quarter reps. then saying he can get to 6x50 after all that pre exhaust? not saying 100 reps are impossible but most people cheat & do half reps . just don´t buy it.

[JackTheRipper]

I used to do sets of dips weighing 280 with 2 100 lb plates attached for sets of 10+ so my tris got real strong on these and when I couldn’t get to gym I would do endless sets of dips with a backpack and weights in it. Used to do 20-30 sets of dips a couple times a week for years.

Maybe one day I will film it but I don’t really make videos as I don’t like how I look live. I know it’s an excuse, but if no one believes my dip strength, that’s ok.

Don´t have to pal. I just don´t believe you. Not being a dick but ya know...

[Hulkotron]

No disrespect intended Big Rob, I just think it's a remarkable lift especially for a big guy.  Even with sloppy form that's a shitload of dips.

[bhank]

Well at 6’1.5” 225 arm was pumped at 21.25” so I’d say my workouts have been very effective for someone mid forties with low test.

I train as long as the pump is going up, once it starts to subside I’m done. Arm workouts for me are a fucking blast so I usually do 25-30 sets for bis and 25-30 sets for tris.

21.5 is insane

[robcguns]

No problem guys, doesn’t bother me if no one believes it. It’s what built my arms and I know what I can do so no disrespect taken. i understand the skepticism.

[JackTheRipper]

No problem guys, doesn’t bother me if no one believes it. It’s what built my arms and I know what I can do so no disrespect taken. i understand the skepticism.

Guns for the Girls baby..
Going to do my 10x 100 rep 500LB squat routine    Light weight BABY !!

[IroNat]

I destroyed it today.   The end.   

True HIT.

[Grape Ape]

No problem guys, doesn’t bother me if no one believes it. It’s what built my arms and I know what I can do so no disrespect taken. i understand the skepticism.

Never feel the need to explain yourself to cock the sniffer

[Walter Sobchak]

Don´t have to pal. I just don´t believe you. Not being a dick but ya know...

Yeah you are being a dick.

Gimmick cocksukker.

Eat shit and go bald you spermburper phaggot.

[Taffin]

Thank you sir, you should see me at the urinal.

Woo-Hoo!

[beakdoctor]

29lbs of solid muscle in three weeks

you should run an ad

Bhank has the Colorado experiment beat.

In fact Bhank would crush a prime Casey Viator.

[wes]

Bhank has the Colorado experiment beat.

In fact Bhank would crush a prime Casey Viator.

C`mon,that`s a given.  LOL 

Casey
Lee Priest
Oliva
Reeves
 etc. etc. etc.