Operation Get Swole started as a short term project, but now it will be morphing into something much bigger as 2013 progresses. I will continue to make my attempt at Getting Swole by April 21, 2013, but after that I am going to pack on serious muscle for the final 8 months of 2013. I am looking for big results. I will not be driven by any particular contest goal until I feel I am ready to compete at a high level. I have wanted this for ages and with all the changes in my life this past year, I am going for it.
I trained biceps and triceps. That may seem odd, but I have a method to my madness. I need to bring up my arms. My coach, Ken Turchek, and I discussed the need to possibly train my arms more frequently and with varying intensity. Thus, we are training them 3 times a week with two days being pump days and one day being heavy weights. The heavy day is a combined biceps and triceps training session.
| Exercise | Weight/Repetitions |
| BB Curls | 90 x 8 90 x 8 90 x 8 |
| DB Curls | 45 x 8 45 x 7 45 x 6 |
| Hammer Curls | 55 x 7 55 x 7 55 x 6 |
| Cable curls | 100 x 5 100 x 5 100 x 5 |
| 1 arm DB Preacher curls | 40 x 8 40 x 8 |
| French Press | 100 x 6 100 x 6 100 x 6 100 x 6 |
| DB extension | 65 x 8 65 x 7 |
| OH Cable Triceps Extension | 110 x 6 110 x 6 110 x 5 |
| Triceps push down | 180 x 5 190 x 5 200 x 5 200 x 5 |
| Cable crunch | 150 x 15 150 x 15 |
| Leg lifts | 15 15 |
I was feeling the effects of my shoulder decimation and it took a bit of warming up for my arms to feel ready for this session. I love going heavy and would probably do it all the time if it wasn't for my age (48). It is amazing to push around heavy weight and it makes me feel like a beast.
In this workout I focused on moving the heavy weight and getting a great squeeze on the muscle. I rotate my wrists to the outside at the end of dumbbell curls to get that pump and squeeze in the bicep. I tear the bar apart on all triceps movements. It is an intense way to train arms, but I have seen some major changes in my triceps because of it. Again, Ken Turchek has given me the tools I need to grow and grow I will. My training is not going to get interrupted by life any longer. Life is about getting what you want and this is what I have wanted for such a long time. I am thankful to have someone in my life who supports me in this endeavor and I will not let anyone, especially myself, down.
I will be reorganizing some of the posts on this site to simplify the navigation. Stay tuned for that change coming soon!
