(E) Arms :: 531 Cycle 1 Week 2 Part 2


I won’t make it to the proper gym for Deadlifts BUT that does not mean I can’t go ahead and grind.

Here’s the training:

  • Close Grip Incline DB Bench Press
  • DB Lateral Raises
  • Preacher Curls
    • Overhead Triceps Extensions
  • Inner Seated Biceps Curls -> Seated Preacher/Concentration Curls.

Results: SWOLE

I’m not taking full credit for creating this. In the middle of my Seated DB Curls, I switched to a cross between Preacher (the angle of the arm) and Concentration (resting of the elbow). Keep in mind this is at the end of the training. When I go to contract the bicep, I could not go all the way to the shoulder because the pump was too much. Therefore, I would try to squeeze just a bit harder with each rep and try to get it even fuller.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine, and Fish Oil everyday.


Timing Calories Carb Fat Protein
pre  2,637 255 125 182
post  1,979 213 81 121


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