October 5th VIDEO, Monday - Arms (Drop-sets AND Super Sets)

Diet
430 - 5 am
2 cups coffee w/splenda
2 servings ON 100% Gold Standard Whey
1 LIFT Bar
1 Lundberg Rice Cake
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet w/ Aqua Force

7am
8 oz Chicken breast
Green beans
3 Lundberg Rice cakes

8am workout and cardio (see in "Training")
Diet Turbo Tea (green tea) before workout

10am
5g Glutamine and 5g BCAA
8 oz Chicken Breast
7 oz Sweet Potatoes
½ cup Green Beans
2 Lundberg Rice Cakes

12pm
2 scoops ON 100% Gold Standard Whey
1 Scoop ON Nitro Core 24
2 Lundberg Rice cakes

3pm
8 oz Chicken Breast
½ cup green Beans
2 Lundberg Rice Cakes
EmergenC Packet

5pm
8 oz Chicken Breast
2 Lundberg Rice Cakes

7:30pm
Turkey Chili (8 oz turkey)
2 Low Carb High Fiber Tortillas
1 Rice Cake with Peanut butter

9:30pm
2 scoops Nitro Core 24
12 oz Skim Lactose Free Milk
5g Glutamine and 5g BCAA
ON Amino Gel Caps
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)

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Training
Cardio - 30 min Cybex Arc Trainer, 40 resistance at a 5 incline

Weights - Arms (drop set day)

Overhead Smith Triceps presses
SuperSet one (drop sets)
295 for 10 reps
195 for 10 reps
135 for 12 reps

Superset two (drop sets)
315 for 7 reps
225 for 10 reps
135 for 12 reps

Standing, Alt DB Curls
SuperSet one (drop sets)
120’s for 6 reps
70’s for 8 reps
40’ for 15 reps
**** Check out the video for this set!!! *****Superset two (drop sets)
120’s for 6 reps
80’s for 8 reps
40’ for 15 reps
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HAMMER Preacher Curls
SuperSet one (drop sets)
4x45’s for 10 reps
2x45’s for 15 reps

Superset two (drop sets)
4x45’s for 12 reps
2x45’s for 20 reps

Cable Triceps Extensions (straight bar)
SuperSet one (drop sets)
12 plt for 10 reps
7 plt for 20 reps

Superset two (drop sets)
12 plt for 12 reps
7 plt for 20 reps
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Cross Triceps Ext (hammer grip)
SuperSet one (drop sets)
13 plt for 10 reps
7 plt for 20 reps

Superset two (drop sets)
13 plt for 10 reps
7 plt for 20 reps

Wide Cable Curls (neutral grip & same machine as triceps)
SuperSet one (drop sets)
12 plt for 10 reps
7 plt for 15 reps

Superset two (drop sets)
12 plt for 10 reps
7 plt for 15 reps

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Replies to This Discussion

Permalink Reply by Jason C Powell on October 5, 2009 at 10:20pm

In case it doesn't work in the above...check out the video for the MEGA SET of arms...3 Mintue Drop and superset!!
LINK
cut and paste - http://www.youtube.com/watch?v=v7cOcA25Owg

Permalink Reply by Jeremy on October 5, 2009 at 10:42pm

You the man!!!

Permalink Reply by Darrell Michnowicz on October 5, 2009 at 11:00pm

Interesting! Ive never seen that smith machine tri press. Is it a great exercise to build mass?

Permalink Reply by Steve on October 6, 2009 at 6:23am

I haven't either. At first was thinking close grip, but he's clearly saying overhead. Hmmm... Having trained with Jason before though, I'm sure it's good!!

Permalink Reply by Jason C Powell on October 6, 2009 at 7:16am

It's a good one! It feels better for my shoulders...I feel more stable. Did you see the Biceps part??? The superset portion of the drop?
120's to 80's to 40's...WORD!

Permalink Reply by Washington Candido on October 6, 2009 at 5:13am

well, now THAT'S a tri workout... wooo hooo!!! I love it... thank you for taking the time to do this J!!! Absolutely great!!! Also, what time do you get up and what time to you go to bed??

Permalink Reply by Jason C Powell on October 6, 2009 at 7:19am

Check the Bis part!! I TRY to go to bed by 9 or 930...this night, I went to bed about 1015 and up at 330...BLAH! But I will nap later.
Thanks for the note!!

Permalink Reply by Washington Candido on October 6, 2009 at 9:24am

Check it out??? bro, I'm making notes and learning form the best!!

:)

Permalink Reply by Jason C Powell on October 6, 2009 at 7:18am

I know the bodyparts and the type of workout (heavy, drops, volume....) I don't plan the exercises...I learned over the years it sets me up for frustration as there are usually people in the gym occupying equipment ;)

Permalink Reply by Fentris Lane on October 6, 2009 at 7:18am

Intense stuff!.....

Permalink Reply by Paul Olson on October 6, 2009 at 7:27am

Great work, Jason. Interesting use on the Smith machine. I wouldn't last five minutes. But, I always have to tell myself people are at different points on the spectrum.

Permalink Reply by Mark Zermeno on October 6, 2009 at 8:00am