20 May Tucker Loken – Week 1 – Arms

Since I’m the resident bodybuilder of the team, I figured I would start my first log with the most bodybuilder workout possible – Arm day!

[wa-wps]

Current goals – Focusing on off season powerbuilding (hypertrophy focus while keeping the Big 3 steadily increasing) and will start a bodybuilding contest prep in 10 weeks…. Just enough time to get a lifting cycle in.

I don’t pay attention to weight lifted on my hypertrophy days. I have a rough idea of what I’ll do, but I don’t always follow that. If the weight moves well and I really feel the muscle, I just go with it. If I pay too much attention to the weight I start chasing numbers even in triceps kick-backs or little exercises like that, which defeats the purpose and hinders control and stimulation. I just focus on working and feeling the muscle for the first few sets, and then take the exercise to failure for the final set.

Warm up with core and calves-

Bird dogs – 10 each side

Stir the pot – 20 stirs one way, 20 the other

Planks – 30 seconds front and both sides

(Repeat this 2-3 times)

Seated calf raises superset with standing calf raises 4×20,20,15,15

Pec flies 4×20 – Every 5th rep do a very slow contraction 

My chest is my weakest body part, and I’ve found that working the muscle a couple extra times per week (very light, not going to failure) has improved mind muscle connection and muscle activation when I bench press and do other multi-jointed movements

BB curls 4×15,12,10,8

DB hammer curls 3×12,10,8

High pulley curls 3×15,12,10 – Pause and hold at peak contraction

BB triceps ext 4×15,12,10,8

Triceps cable bar ext 3×12,10,8

Single arm kick backs 3×12,10,8- Pause and hold at peak contraction

Incline DB curls SS with Incline DB skull crushers 3×15,12,10

Pump.zone. Quick arm day in the morning. Get some core and calves to warm up then 3-4 exercises on biceps and triceps. You'll notice I lean over the bar at about 45 degrees, I do that so I can get my elbows in front of me and get full extension. I see a lot of noobs stand straight upright and push down and they can never extend fully. I used to do this myself and it left me with a really developed long head of the triceps but nothing else. Being a bodybuilder without a nice horseshoe on your arm don't go together! #arms #gains #fit #fitness #fitnessaddict #bodybuilding #powerlifting #powerbuilding #teamprs #powerrackstrength #1020life #diet #cleaneating #健身 #减肥 #健身房 #hkfitness #teamtucker

A post shared by Tucker Loken (@tuckerloken) on May 19, 2016 at 4:13pm PDT

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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