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Forever Fit Personal Training

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22/10/2024

6am arm session done - keeping things simple, focusing on maximum stretch and squeeze, also adding emphasis to the forearms as they're giving me some tendon grief, session as follows:

Crossbody bilateral cable tricep extension 3 sets
Rope cable press down 3 sets
Unilateral dumbbell tricep extension 3 sets
Incline Unilateral tricep skull crusher super set with dumbbell kickback 2 sets finishing with close grip pressup

Forearm belt curler 3 sets
Dumbbell Preacher curl 3 sets
Incline dumbbell curl 3 sets
Unilateral cable curl 2 sets
Unilateral rope cable curl 2 sets
Dumbbell spider curl 1 set super set with spider hammer curl

02/05/2024

Starting to break put the Arm Blaster again, I have a love/hate relationship with this thing (aside from crushing your stomach and making your arms feel like they want to fall off)....
But in the pursuit of bigger arms it feels like a must.

17/04/2024

Been a while...

This mornings shoulders, traps and triceps was awesome, using the new Pre Don't f***ing miss definitely gave an edge, sessions as follows:

Chest supported rear delt flys - 4 sets low rest 15 reps each set
Hammer strength press 4 sets low volume 15,6,4,6 (with assisted reps)
Cable front raises 2 sets 15 reps both to failure
Dumbbell lateral raises 3 sets w/dropset
Cable lateral raise 1 set complete failure
Cable shrugs 3 sets 20-30 reps

Tricep vbar pressdown 4 sets
Unilateral dumbbell tricep extension 3 sets w/dropset
Dumbbell skull crushers 3 sets
Laying unilateral cross body extension super set with dumbbell kick back 1 set failure on both

28/03/2024

Keeping arms as simple as possible yields the best results, most weeks it's just 3-4 movements for biceps:

Starting in a stretched position either:
Dumbbell Preacher curl or incline dumbbell curls
Seated dumbbell curls or straight bar cable curl
Variation of a hammer curl either dumbbell or rope hammers although recent the parallel grip bar has been cool
Finish with a spider curl/concentration curl

That's it! Keep it simple!

03/02/2024

5 weeks into the cut, 6lbs down, strength maintaining well, just hungry all the time.
Today was a mix of front/rear delts, upper back and triceps.
Cheat day today will make things feel much better.

Session as follows:
Chest supported rear delt flys
Hammer strength shoulder press

Rope pullovers
Lat pull down
Chest supported tbar row
Chest supported dumbbell rows

Rope tricep pushdown
Unilateral dumbbell tricep extensions
Dumbbell skull crushers

Barbell shrugs

13/01/2024

Super high volume arm session, only done once a week to see what happens, sessions as follows:

Unilateral cable pressdown
Overhead rope tricep extension
Seated unilateral dumbbell tricep extension
Dumbbell skull crushers
Cross face dumbbell tricep press
Single arm cable pressdown into Cross body extension

Cable curl with back to stack
Seated Unilateral dumbbell curl
Seated barbell curl half range of motion
Dumbbell hammer curl Seated
Spider dumbbell curl
Preacher dumbbel curl

Toast!

07/10/2023

Super intense combo session of chest, biceps, side delts and traps.
Could've just stopped at the biceps but was having too much fun which at the end of the day is what it's all about.
Session as follows:

●Shallow incline Smith machine 5 sets
●Flat bench dumbbell press 4 sets
●Shallow incline flys 2 sets with dropset
●Decline machine press 2 sets

●Preacher curl 3 sets with dropset
●Straight bar cable curl 3 sets with 1 back off and dropset with a drag curl
●Seated dumbbell hammer curls 1 set but with 5 rest pause every 15 seconds increasing the weight by 2kg on every other set
●unilateral Dumbbell spider curl 2 sets

●Seated dumbbell lateral raises 1 set 15 reps then every 15 seconds a set of 12,10,8,6,4,2 slowing the reps for each
●cable lateral raises 3 sets non stop
●cable shrugs 3 sets 20 reps each

21/09/2023

Just some straight up arm, traps and side delts tonight because....why not?!

When you've been doing this for over a decade you've got to remember why you fell in love with it.

Spending the afternoon listening to the Rocky IV soundtrack got me all pumped up again even after being in the gym already at 6am for back training, it needed to be done!!

Session like this:
Super set all arms -
●Single arm cable pushdown into unilateral cable curl

●Dumbbell skull crushers into ez bar curl

●Seated unilateral dumbbell curl unto overhead dumbbell tricep extension

●Unilateral cable rope kick back into unilateral rope hammer curl

●cable shrugs

●Dumbbell shrugs

●Seated dumbbell lateral raise rest pause set of 15 then 10, 7, 5 and 3

●Unilateral cable lateral raise

●cable upright row

FRIED!!!! 💪🏻💪🏻🪨🪨

17/09/2023

Some post chest and biceps poses.
Haven't really felt that confident in my physique as of late, diet whilst always consistent daily on the weekends has been more indulgent and seeing the consequences of it.
However strength and endurance is always high:

Shallow incline Smith press
Seated decline chest press
Flat dumbbell press
Shallow incline dumbbell flys

Unilateral cable curl back facing stack
Straight bar cable curl
Seated hammer dumbbell curls
Preacher curl

Pump off the charts!!

01/09/2023

Some post triceps and shoulders pump
Very intense session, lots of intensity and aggression.
Session as follows:

Hammer strength shoulder press
Arnold press
Seated lateral raises
Lying lateral raises (cables all in use)
Chest supported rear delt flys
Dumbbell shrugs

Tricep rope pushdown
Unilateral overhead dumbbell tricep extension
Incline closegrip Smith machine press

25/08/2023

Still trying to get as thick a back as possible, sticking to the basics and milking them for all their worth:

Dumbbell pullovers
Close grip lat pulldown
Chest supported wide grip row
Barbell row
Rackpull
Seated cable row
Chest supported dumbbell row
Dumbbell row

These are the exercises I pick and choose from on every sessions, the ones that are consisten are always dumbbell pullovers, the close grip lat pull down, barbell row and rack pull, the other rows come in and out depending on if they are going up in weight or not.

14/06/2023

Some day off work shoulders, triceps and abs done, lots of angles, lots of intensity, lots of sweat....

Session as follows:

●Chest supported rear delt flys 4 sets w/drop set
12kg 15 reps
16kg 15 reps
20kg 15 reps
24kg 12 reps drop set 10kg for 10 full failure

●Dumbbell presses 5 sets
20kg for 15
24kg for 6
28kg for 4
34kg for 2
36kg for 6 failure

●Hammerstrength shoulder press 4 sets
80kg for 6
90kg for 4
100kg for 6 failure
90kg back off for 8

●Seated dumbbell lateral raises 3 sets with drop set
14kg for 12
16kg for 8
18kg for 8 drop set 10kg for 12 failure

●Dumbbell shrugs 3 sets all 50kg
1st set 20 reps
2nd set 20 reps
3rd set 8 reps 1 second concentric 3 second static 5 second eccentric

●cable lateral raise 2 sets with drop set
10kg for 10
7.5kg for 12 drop to 5kg for 15 total failure

●cable shrugs 2 sets full stack plus 4 2.5kg plates
2 sets of 15 reps 2 second hold

●v bar push down 4 sets
1st set 25kg for 15
2nd set 32.5kg for 6
3rd set 40kg for 4
4th set 45kg for 12 concentric failure plus dropset 25kg for 10

●heavy dumbbell tricep extensions 2 sets
1st set 46kg for 15
2nd set 50kg for 15

●Unilateral dumbbell tricep extension 2 sets
1st set 14kg for 12
2nd set 16kg for 10 drop set with 10kg for 10

●single arm cable push down 2 sets
1st set 10kg for 15
2nd set 12kg for 12

TOAST!!!

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