Tag Archives: bicep

High Ovulation Training!


power_girl_by_sami_basri_by_deevelliott-d4g9wxm(Previously half-written.)

God!

The littlest thing sets me off when I’m high on ovulation.  When I’m undergoing ovulation it’s my very own natural preworkout as I know how to direct my energy and mind-frame so it works for me in the gym.  I’ve done well channeling and managing some very fantastic personal bests during this womanly time.

So, I met up with the new gym boys Hungarian and Cop.  Both are humongous in size, you know, muscles bulging out the shirt in every which way and I love to stare like a hungry dog with my tongue rolling out like a red carpet (in my head of course)!  But, I have to play like rico-suave and it’s very hard to contain myself when ovulation hits the being of my temple.  Still, the good news is I got to be sandwiched in the middle of pounds of flesh, muscle and beef.

Tonight was arm and calve day brought to me by Hungarian guy (who I would love to fucking have sex with!) who’s one of the beefiest slab son of a bitch in the gym.  He comes over to ask me right before we start, “Do you train for muscle?” (Remember, I’m the new woman on the gym block. So no one knows what I’m about, but now they do!)  I said, “Yes, indeed.”  He nodded me respect and I smiled in my nod.  I knew it was going to be SO ON and believe you me I was fucking ready.

Warm ups sets began with light dumbbells, curl for the girls and hammers to set off clamor.  I felt the oncoming surge.  I was totally excited.  Then Preacher curls on a steep bench came first.  I’ve never been on a bench so steep (plus I’m short), so this was new to me.  So I stood at 35lbs on the barbell as it was a good fit to reach 10 reps for 4 sets.  And every time I grinded the reps, arms shaking, stomach engaged, teeth grinding the inside ring of my mouth, all I heard that made me feel delightful from Hungarian guy was: “Good! Beautiful!  Beautiful!” And, fuck, for what was that for?  It gave me monstrous fuel!

Between us three, we kept rotating.  Next up was bicep curls with multiple barbells on the ground; everyone had their own (at least 3 barbells) for their drop sets set.  My biceps, deltoids and forearms tapped into another dimension for the first three sets and by the time the fourth set came I was not only aroused to no end with both men cheering me on, but my muscles got used to the dimension despite my extra reps as I watched and observed the crazy pump in the mirror with my skeleton tank top.

One of my favorite exercises was next:  Rope Curls!  And if I didn’t mention it before, I was going by what Hungarian and Cop were doing.  Why do my own techniques when I can learn some from the big boys right now?  So, the movement was pull high to the upper chest straight all the way the fuck up and full extension, all the way the fuck down.  That wasn’t the problem.  The problem came into play when I shook my head, lowered my eyes and flared my nostrils like a bull when I saw the big boys do 120lbs in awkward defeat.

There I was closing in on 60lbs (and on this day was my personal best mind you feeding from every ounce of energy our sandwiched threesome brought) pushing through every damn rep.  Pushing past the fucking burn, pushing past the tremendous resistance going against me, barely breathing (bad habit!), abdominal tight as fuck while trying to suck air through an imaginary tiny coffee straw.

I complained loudly how I want to do 120lbs and Hungarian says, “Only the 1% in the gym could do this.  Take your time.  You don’t need to rush.  But you’re a woman.  Why would you want to?”  I said, “I want to be strong!”  Then Hungarian tells the rest of the boys, in particular the new one who just entered the sandwiched to make it a quad and says, “She wants to rush to do 120lbs because she wants to spank everybody in the gym.”  I cracked a smile just like the big shot I am.

Then we hit up tricep rope for numerous sets.  My triceps died.  They were done and swollen.  And then the other guys were doing an uncomfortable tricep exercise with a funny angle with a dumbbell overhead but out to the side at like 30 degrees or something?  I never tried it before and attempted it anyway because I’m a freak in the gym and although Hungarian tried to show me (and he touched me!) I felt too uncomfortable and didn’t like the idea of fucking up my bad shoulder more than I’ve already done.

Plus, I was embarrassed as my underarms were the scent of gang-banging skunks’ (probably?), so I’m like fucking Hungarian is getting a whiff of it.  FUCK MY LIFE!  Ugh!  So I stood on the tricep rope until the other guys were done because I needed to kill my triceps again for dying in the first place.  And by this point, I went into the locker room to get my wrist-straps as now we were on the tricep dip machine.  It was my first time on this machine and caution worked against me here.  I kept picking a weight but continued hitting 15 reps on it when I only want 8-10 at best because it’s how I rolls.

Again, ovulation had me PR’ing on this dip machine with 120lbs and no locking out.  I kept the constant tension on these future horseshoes.  My skin was peeling and tightening on itself like a screw.  Then it was onto tricep dumbbell overhead extension (with two hands).  I usually do the one-arm overhead extension because of not wanting to (once again) continue destroying my bad shoulder any further.  But, you know me; I can’t look bad in front of anyone (not if I could help it anyway).  So I’m on with the boys and again I’m complaining in my head with how they’re using 100lbs-130lbs.  I let the sigh spell d-e-f-e-a-t.

Now it’s been years since I’ve done this exercise and I PR’d on every single set (of course) from 40lb-55lbs for 4 sets with 10 gutted reps.  (From what I could remember I capped off at 30-35lbs back in the days with this exercise.)  Hungarian felt at ease like a true personal trainer to help the dumbbell for the quad sandwich.  I mean, this guy is short, but big and fucking strong, he doesn’t need any person to hand him over the weight from the top.  I’m talking 100lb-130lbs!  And most certainly, I have pride too, but you know, I said, “If he wants to help me with this dumbbell, let me take it.  It’s not everyday where I train with awesome people who are more than willing to assist me to the next level.”

To say my tricep wasn’t super hard (or my deltoids or my biceps for that matter) and tense was pretty much an understatement.  My skin had nothing left to tighten.  My triceps became rocks as I almost went to complete failure on the overhead extensions.  I dug super deep to continue through all those reps because as I said before I’m not trying to look bad if I can help it.  (I have a big ego like that.  Maybe?  Ha!)  Then we capped off with standing and seated calves.  And naturally, as with everything else, I kilt them!  The gym was closing and it was time to go and I was all like man I want to keep going.  And one of the big boys asked me, “How the hell are you not tired?”

I stated, “High ovulation.” 😉

-Pennington

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Trial And Error: Biceps


I remember when I first started lifting. Damn I was such a virgin! There were so many things I didn’t understand. Many times I felt like I was sinking rather then floating. And when I looked at other men in the gym, I didn’t feel any (since I don’t compete with women and I have different goals from them) better not having big biceps like them.

I was completely stubborn and cemented in my ways, though I always asked strangers and trainers in the gym for advice along the way. I observed others train all the time. I especially watched when others trained their biceps because somewhere I thought everybody else knew how to build biceps better than mine.  I seem to have a problem, (so I thought) with my biceps. I could almost never ever get them sore. I thought, there’s something wrong with me? Or my biceps? Or maybe I wasn’t training them correctly?

I remember in the beginning I skipped the 10lbs and even the 15lbs and went straight to the 20lbs, 22.5lbs, then 25lbs. I, obviously, wanted to hang with the guys! Even when I bought a curling bar for my house I went straight to 20lbs, then jumped to 30lbs. And I knew deep down inside I was just like the guy next to me in the gym, unable to move the weight strictly. I was doing most of the flailing with my shoulders, back, knees, help from my legs as oppose to using my bicep solely. I knew deep down inside I was in trouble, especially once the weeks turned into months and eventually everything caught up to me and, wha—la! A shooting syringe-like pain ran from my elbow to my pinky. 😦

Oh, fuck I thought, I’m properly fucked!

I knew then, it was time to stop…and when I went to get an X-ray and spoke to the Doctor. It was only then, that I said, “Okay so it’s time to let my elbow rest. It’s time to do things properly.” And understand, right now, it was so much easier saying it then it was doing it! This took a lot longer than what I actually HOPED to plan for. LoL! But I made it through… the years..

I guess, it turns out the reason why I couldn’t get them sore was because my biceps were never developed to begin with. Only with time, with proper weight and proper focus, starting back from 10lbs and sufficient reps like 15-20 for a few sets did me justice. The first thing that worked for me was alternating Bicep Curls. Any Barbell, Preacher Curls or Concentration Curls would continue to hurt my forearm.

Over time my biceps started to grow and become sore. I was elated. For so many years I just gave up on biceps, I had stop working on them altogether. But once I got them to the point of being somewhat develop, I knew that it was doable.  I now am able to get my biceps super duper sore, from moderate to higher reps to wonderful techniques like Rest-pause (my favorite), to relying on intuition and feeling myself out, what does my inner subconscious tell me, what is my body saying and am I listening to all the signals that are firing.

I had to learn something else the hard way when it came to my biceps trial and error adventure. And that was to not take advice from others who didn’t know or want to probe/learn my training/fitness history. I understand many people want to help or just to be able to have a say in your life and the matter at hand. But this can be dangerous and this can also derail one from their own path of learning what’s right and wrong for them and their body. Most people I’ve come across believe Preacher Curls and Concentration Curls build the best biceps. I think they can. But not for everyone.

Still til this day I’ve build nice biceps on 4-5 exercises alone. Give or take, of course one has to change exercises, hand placement, use different attachments, tempo or add in techniques like rest-pause, pyramiding, failure, etc. However, the bicep exercises I typically perform are these below because they work well with me and my body:

Bicep Curls (No Alternating/To Alternating)
Dumbbell Hammer Curls
Steep Incline Curls
Rope Hammer Curls
Barbell Bicep Curls

What are your favorite Bicep Curls? What Bicep exercises respond to you best?

Pennington