Fat Guy That Lifts : Arms day

If you can jerk off after a session of the Fat guy lifting arms day, you are a super human.
_beerbiker_
Warmup
5 Sets of Chin ups Superset with Pushups
30 seconds between sets to stretch
Warm up 2 :
Barbell weight less curl for 100 reps
Exercise one
Barbell curls on the 5 footer for super strong days I try using the Olympic bar but that is rare
Pyramid style
I personally start with 5 kilos per side for set one
10 kg for set two for 8-12 reps
15 kg for set three
20 kg for set 4, set 4 is usually for about 5-7 reps with a second squeeze pause at the top and slow downward movement...
15 kg for set 5 for 7-9 reps
10 kg for set 6 for 8-12 reps
5 kg for set 7 for 12-15 reps
Exercise Two :
Bicep Tricep Heavy burning
We pick a medium heavy weight on a EZ bar or a 5 footer barbell
I personally do 4 sets of 10 kg per side
And then do 3 sets heavy with 15 odd kilos per side, end the workout with a set or two of 20 kilos per side.
Bicep Curls with pause at the top and slow movement for the range of motion without a major swinging action.
Super set it with Tricep Skull crushers lying on a flat bench, the rep range is a minimum of 6 for each set with a maximum of 12.
By now the arms are gonna be crying for rest but this is just the start we have two more left.
Exercise 3 :
Preacher curls with Tricep push downs
The arms are on their minimum capacity to curl there fore we lift light but maintain a squeeze in the biceps for the either range of motion.
I do not go more than 10 kg per side on preachers, and do about 60 reps in about 8 sets.
Tricep push down is on a straight rod with the rope over a pulley mechanism, load it heavy for max impact.
15 reps per set for triceps...
Exercise 5
Forearms
Reverse grip curls at 5 kilos superset with thick grip wrist curls at a weight that causes a burn at 10 reps, repeat for 5 sets
And viola we have just had a legendary arms day.
Exercise 6
If energy and time permits I sneak in 3 sets of Concentration curls with Skull Crusher with a Dumbbell, with 10 reps each for pump. The point to note is the weight being lifted, I stick to a 35 Pound dumbbell for curl and a 60 Pound Dumbbell for the Skull Crusher.



Comments

Post a Comment

Popular posts from this blog

HEINEKEN v/s KingFisher Ultra

Image
Two similar beers brewed at the same plant by United Breweries and sold as almost the same price with a mean of 140 per pint ( Rate List in Punjab ). There is a grapewine in the beer scene that it is possible that Ultra is just rebatched Heineken. It is easy believing the claim as the beers are indeed similar and the fact that Heineken practically calls the shots in the United Breweries with a 43 % share hold. Considering how I am not the regular beer reviewer and I am not at the level ( yet ) to break down the brewing process of both the beers, I'm going to try and put the rumor mills to the rest with a simple analysis that almost all of us beer chuggers can use. Step one : The layer of froth and Carbonation Pour both the beers into a similar glasses, I would recommend an standard Pint Glass for easier pouring. Heineken has a slightly higher number of bubbles rising and the Head ( Froth ) is stronger ( read visibly larger ). Step two : color difference , we coul...
Read more

Thunderbolt Premium Extra Strong BEER

Image
Its been a month since the last time a good beer travelled north of Delhi, deep into the heart of Punjab. With the supreme court tightening the noose around the supply of Alcohol, aapna thekka Chandigarh is rendered useless. We Punjabi's are stuck with an old stock of super strong beer and we take on the Thunderbolt tonight Super bloodystrong beer, 8.25 % alcohol volume, a very bitter after taste. Made with every possible ingredient that can be fermented. It has Wheat It has Barley It has Rice It has some More Wheat It can have some Potato too It most definitely has Hops and a lot of them Paagi Thekka kithe : Thunderbolt has taken over the city, if you ask for beer in Amritsar you are going to get Thunderbolt only 5 points Chuggabilty : If you love your larynx please drink it slow. This Buttery yellow hue wali beer has a very strong case of over carbonated and it is a Superstrong beer there fore bitter is an understatement. Pop the lid and the beer rushes ...
Read more

CARLING Premium Strong

Image
My Thekka or the Liquor Store I buy my stock from called up About a New batch with Carling and Haywards etc had come in, and I would no longer have to make do with the Thunderbolt. So we picked up our Helmet and Rode down to the thekka in the middle of a wet evening with occasional thunder to get our beer fix. The ride in the rain was worth it, the BEER... Bleh Not at all... CARLING BRITAINS NUMBER ONE BEER, I did not say that it is written on the bloody Label. Generic Beer at best and too bloody expensive for absolutely no reason. C.B.S.E style point system Color : Buttery Yellow with a Shimmy Finish, just like every other super strong beer on sale in Punjab. Alcohol Level : 5.25 to 8.25 % Legs on the side of the glass look neat and are decent. Carbonation : I liked the Carbonation, for a bottle that had a few hours in the Refrigerator to settle down to its ground state, even before the first sip there was a good thick layer of Foam on top of the bot...
Read more