Drago's Bicep

The reason your heart doesn't get pounding is because you're not mentally excited for biceps.  You have an aversion to being part of the upper bod squad.  It's not because you can't do it or because you're bored it's because it's one of your weakest features therefore you have a mental block against it.  I don't particularly like arms either but I know that my triceps are necessary to keep progressing on my bench and my biceps are just gravy.

I'd bulk before you try and cut so try and hit progressive overload.  Give it a month and you'll see results.



Preacher curls (barbell)
130lbs
 5 X 5

Dips (add weighted vest if need be)
3 X 10

Hammer Curls (dumbbell)
70lbs (each hand)
5 X 5

Tricep Pulldown
130lbs
5 X 5

21 skull crushers X 3
110lbs
7 high, 7 low, 7 body weight leaning dip (no rest in between)

21 standing barbell curl X 3
80lbs
7 low, 7 high, 7 full curl (no rest in between)

You can swap some close grip benching and long bar curls in there too if you want.

Biceps?

So my one goal right now besides cutting body fat is to get my biceps and chest bigger and since my hip is currently messed up and I won't be able to get it looked at and possibly fixed til Feb 6th I figure what better time to start focusing on my arms mainly because they've always been puny.

So I've been doing curls and the standard arm work outs but I've been looking for more just to change it up a bit. Though everyone pretty much has the same set and routine. it really gets dull. I never feel my heart start beating like I do when I do legs, never really work up a sweat either. Any suggestions Vance? with your enormous biceps you don't think are big.

On a side note I found this guy on you tube. Seems a little toolish but he does give good advice and shows some good exercises to do. I'm not saying he's an authority but he does seem to know some. Might help some, besides he has a little animated opening, that means he's legit right? http://www.youtube.com/playlist?list=PLB80AE6A8206BDE49

The importance of proper form

I just want to stress the importance of using proper form no matter what it is you're doing. Please watch your posture and form you can hurt yourself very easily. Once you do so each injury after comes easier, and easier.

Case in point why I want to stress this is about four years ago I hurt my back and hip because weight shifted and caused me to lose form, the other day I stood up out of a chair and threw my hip and back out, now I have to wait almost three weeks to be put back together. It really happens that easy after the first time. So please, watch what you're doing.

Drago's brief BIO, and leg day work out.

My name is Steve, most call me Drago, or as Vance calls me Dragonov. I am 30 and am looking to get in the best shape of my life. I've been lifting for awhile now and back in my prime I was 220, and benching 285. I look forward to returning to those days; bench was never my strong point. I've always been a freak with legs with my max squat being  1000lbs x 1 before an unfortunate incident where I threw out my back while squatting from weight shifting and a spotter who decided to walk away, watch your form and be careful.

My main goal is to lose body fat and work on my upper body. I've never been big on the top but currently I'm smaller than I was and would like to at the very least get back to where I was. So I hope this blog will get me on that path and help others as well. I also tend to do H.I.I.T., low rep, high weight vs normal work out so there is very little rest in between my sets; I also tend to work till muscle failure.

My normal leg day looks something like this:

Incline Leg press:
10x12 plate 540lbs
8x16 plate 720lbs
6x21 plate 945lbs

*I interweave the incline leg press and Incline calf raises usually doing one then immediately the other.
** I also tend to always push myself for that one more rep, case in point last week I did 20 reps at 945lbs instead of 6. I would up the weight but I have maxed the machines and we have no heavier plates.

Incline Calf Raises:


10x12 plate 540lbs
8x16 plate 720lbs
6x21 plate 945lbs



Squat:
10x2 plate

8x4 plate
6x6 plate

+bar
*No where near my max of what I used to do :( but I'll get back :)

Hamstrings:

10x 110lbs
8x 125lbs
6x 140lbs
*It's always good to keep these stretched and limber.

Vance's Brief Bio and Chest Day

My name is Vance and I'm 25 years old.  I would tell you that my build is average, but then again, my doctor would assert that I'm more accurately described as morbidly obese.  When I started weight lifting in the beginning of October of 2012 I was 5'9" and 272lbs.  It's now midway through January of 2013 and I'm down to 252lbs.  I've dropped 20lbs in 3 1/2 months through a ton of weight training more than anything.  I'm aware that diet is always the single most important aspect of any fitness plan however that is a different topic for a different day.

My gym schedule from October through now is Monday through Saturday.  I typically go later at night and lift for 60 - 90 minutes.  I isolate body parts five days per week and then have a "free" day where I lift whatever I feel like doing.  My goal is to grow more muscle mass and get bigger while simultaneously shedding body fat so I am always trying to increase the amount of weight I'm lifting while also getting in as many reps as possible.  Some weeks I go heavier than others and use different lifts but I'll provide my lifts and weight used this past week.  We'll start with chest since that's my Monday.  By no means am I an authority on weight lifting however I'm a normal guy doing my best to get big.

Plans?

First of all if we're going to be blogging we're going to be using our own names when we post.  No anonymous "Beards and Bacon" postings.  Second of all we need to establish a direction we're going to be striving towards.  Is this going to be a fitness blog?  Is this going to be a nonsense blog?  Are we going to try and establish a cult following?  Are we going to still remember this exists in a months time?  Are we going to be serious?

These are samples of the ground rules that we have to talk about Dragonov.  (For those of you that don't know I affectionately call Steven Drago "Dragonov" because I feel it invokes an aura of badassery)

Also if your friend is going to be listed on the blog and it is going to be fitness based and we are going to be serious he needs to do cardio write ups.

Come at me bro.

So, I started a blog?

Here I go with this useless ramblings and my trek to become the manliest of men everyone shall admire me in all of my glory. I will become Batman, Bruce Wayne, James Bond, and even Sterling Malory Archer all combined together and then I will throw a beard on top of it. The world will never see it coming and all shall bow before my awesome might and then I will eat bacon.