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11/28/2012 8:59:00 PM -
Wednesday - Arms

After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.

During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.

If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.

Big time back MRI tomorrow morning so I thrilled thinking about being stuck in that hole for another hour. The good news is I do have one down and only two more to go. In the meantime my conditioning and strength is coming back so I will keep pressing on. I am not ready to drop weight (bodyfat) yet as I feel I have lost muscle and want to get this back on my frame first. I will check bodyfat soon but not until I figure out what I have to work with (why the MRI's).

Muscle Mace Pushdowns
* 3 warm up sets
* 4 work sets doing 8-10 reps per grip (see video)

Shoulder Saver Pad Close Grips
* 6 warm up sets
* 3 sets of 10 with 225
* 1 set of max reps with 225 (see video)

Seated Dips
* 4 sets of 15 with 3 second negative

Dumbbell Curls
* 2 warm up sets
* 4 sets of 12

Face Curls with elitefts™ Grenades
* 4 sets 12

Hammer Curls
* 4 sets 12

One Arm Preacher Curls
* 4 sets 12

elitefts™ Shoulder Saver™ Pad

3" Muscle Mace™

3" Cable Grenade Ball™

Dave Tate

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