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August of Arms 2017 Pre-Test Results

Friday, August 4th, 2017

August of Arms 2017

I completed my August of Arms Pre-Test Results this past weekend. I thought I’d share them with you. The idea is to improve performance on all 4 of these events by the end of the month.

August of Arms Pre-Test #1 – Close Grip Bench for Reps

I went ahead and did this one over, so it was more accurate. I used 255 pounds this time and actually got more reps than when I shot the demo video a week prior.

August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl

For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. They are a tough set to curl, and I’m stoked to start off the month of Arm Training with a big lifetime PR.

August of Arms Pre-Test #3 – Max Triceps Push Down

This is really the only lift from testing day that I was disappointed with. I figured I’d end up over 150, but failed on 140 3 different times.

August of Arms Pre-Test #4 – Wall Curl for Reps

For this one, you take half your bodyweight or 125lbs – whichever you prefer. I chose 133lbs, mainly because it’s easy to load.

Overall, I’m happy with my testing. I’m really looking forward to this month of training, no doubt about. Lots of good things gonna be happening!

Stay tuned.


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Back and Triceps Workout – Awesome Muscle Building Combination

Sunday, June 16th, 2013

Back and Triceps Training

Here is a recent workout compilation that my buddy Mark Gannon and I did.

In it, we are Back and Triceps.

This is a crazy combination. Many people don’t realize that the triceps will assist in the movement pattern of shoulder extension, so when you work Lats and Triceps together, it makes for a freakin’ sick pump with a pre-exhaust factor that is hard to put into words.

I also threw in some Ab Wheel. Sure, it works the core primarily, but I love adding it in on this day because it also works the lats, when you pull back to the starting position, and it hits the triceps hard too, because they have to hold your bodyweight up as well.

In the video, I added text blocks to show the set-and-rep schemes we use, and in some cases the loading. Go through it and you’ll see what I mean.

Try this workout combination and let me know what you think. I bet you will be hooked on this combo as much as I am.

All the best in your training,


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