Dec 22, 2009 10:12am

Thanks for the pic comment. I have relied mainly on close grip benchs for my tris, but this last year have been doing more pushdowns and overhead extensions. Keep pounding that iron!

Dec 21, 2009 6:54pm

Hey man thx for the comment, you look great for your age!!!

Dec 1, 2009 8:05am

Dunder Mifflin! LOL! Are you the guy that keeps a George Foreman grill on his nightstand...puts the bacon on right before bed...and then wakes up to fresh sizzling goodness? -T

Nov 7, 2009 11:39am

Thank u man. U have also great arms.

Oct 26, 2009 9:52pm

yeah I know...I that's why i don't define which december or summer I will weigh 200 lbs. at 4% body fat...lol

Oct 18, 2009 2:03pm

Haha! Yeah, that must have been very satisfying. I don't know where it came from, but we need that to keep happening! BOILER UP!

Oct 18, 2009 2:04am

The kettlebell is just way different than anything else I've been doing. It's a great break from the norm!

Oct 14, 2009 6:34am

I'm at 15 as well. But I'm working them, my goal is 20. Looking good man keep up the good work.

Oct 12, 2009 3:56pm

I devote a full day to Bi's man. My bicep day usually consists of a solid hour of arm work. I feel the key is to mix it up, exercises, and weight. One day I might go heavy and do 4 sets to failure, the next workout I might stay medium weight and end up doin 4 sets of 25 or 30. You have to keep your muscles guessing.explore angles as well. Different angles put peak tension on different areas of the bicep.mix it up bro! Make sure your form is flawless!

Sep 8, 2009 3:41pm

laid off an just started back in school after 7 years of being out. full time student and laid off dad

Sep 4, 2009 2:30pm

Arms stuck at 15", too, huh? Well they still look great. How about this for a plan...by summer next year we'll both have our arms at a solid 16". Deal? Keep lifting hard!

Aug 26, 2009 2:08pm

Thans man, I hope u r right. Keep lifting and you'll get those inches u want and many more!

Aug 26, 2009 12:40pm

16 was the goal, now that im at 16 i want 17. It will never end lol. well maybe one day :D

Aug 25, 2009 2:14pm

appreciate the pic comment im tryin to get there. Why stop at 16'' you'll get to 17 no problem.

Aug 10, 2009 12:45pm

Hey Russ, how are the workouts? I did massive cardio all weekend. My dogs are still barking. I need to chill for the day. Whew it's been awhile since doing long treks and roadwork. Have a great week!

Jul 17, 2009 5:30pm

It's all good. Have an MRI next week for some rotator issue again or its a pinched nerve. Otherwise, all is good, it's so hot I work up a sweat walking out back into the gym at this point. Hows it going there?

Jul 17, 2009 11:17am

Nice arms buddy, keep at it.

Jul 16, 2009 2:06pm

Things are going well here. I switched gears a bit from bulking to somewhat of a cutting/cardio stage. Working well thus far. I will do a good month to 6 wks of this then back to the bulk and start switching between the two to stay lean. Good luck with the Marathon.

Jul 13, 2009 9:43am

Xbow is nothing like free weights! The weight on them isn't the same... IT has 440 worth of weight and I can go big on it... but you put me with free weights I feel weak. IT has range of motion, which I like but the bows aren't the same. But over all I do like it, and it has changed me... as seen by my progress pix!

Jun 28, 2009 7:31am

HEY BRO! HOW'S THE WORKOUTS? ARMS GROWIN'?~D