Kai - Competition

  • Thread starter Thread starter kai
  • Start date Start date
pretty much, there is a little bounce i would say on the last two reps getting them out, but yeah pretty decent/
 
Steedie said:
Mate, if that's your competition, you've got nothing to worry about.
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Cheers mate, abother 3 guys in the mix who are all keeping thing's close lipped. All i get to see each week is the measurments of each other and how we are progressing.

The plan is to be hitting 4% b.f, cardio started this week as it's 11 weeks out x3 a week 2 liss and 1 hiit
 
I usally get asked what sort of routine i do for my arms in the gym;

Last night's arm workout' going keep pretty much up to date with the workouts as they are not planned to change much leading up to 2 weeks out

Rope Curls 25 x 3 (warm up, slow tempo)

Standing One-Arm Dumbbell Curl Over Incline Bench 6 x 4 (14, 16, 18, 20kg)
Olympic Barbell Curls (Yes done in the squat rack - it was quiet) 6 x 4 (60kg)

Incline seated hammer curls 15 x 3 (12kg)
close grip pullups 15 x 3

dirty thiry's x 3 (25kg preweighted bar)


Weighted Dips 6 x 4 (45kg, 50kg, 50kg 60kg)
Close Grip Smith Press 6 x 4 (50kg, 70kg...)

Skull Crushers 15 x 3 (25kg preweighted bar)
Rope Pushdowns 15 x 3 (50kg)

Cable Kick Backs x 4 failure
 
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MoNkeE said:
What're your measurements Kai?
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All relaxed;

Neck - 15.2'
Left bicep - 15''
Right bicep - 15.2
Waist -25.6'
Hips - 27.9'
Chest - 41'
Quad Left - 23.16'
Quad Right 23.21'

Delvis said:
60kg barbell curls? Mirrin
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Yeah, 60kg i do cheat mind there is a bounce there and bending of the back. I have found cheating with bi's is acceptable when going heavier the 15 and 25 set reps are a lot more controlled.
 
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MoNkeE said:
Kai, can you measure arms flexed? Wanna compare, but measuring arms "relaxed" is so open to interpretation it's pointless :p
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Can do, is that after a workout or just general flexed?

I would say, add an inch for flex, but will find out!
 
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