re: H&F Program Party- BROVEMBER

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the grip circuits are kinda of crazy, not gonna lie

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Thinking of running Elbow Meat in a few months and will probably do them then. Pretty sure it’s the same.

Anybody end up taking pre and post arm measurements?

I measured about a week into the program at night on a workout day (was much earlier though, no pump). Just measured again first thing after waking up. Always tough to get your own measurements, but was consistently a quarter inch bigger today vs 3 weeks ago. Not too shabby, especially considering arms were probably bigger after a full day eating and a workout in the 'pre' measurement.

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What’s an example of the grip circuit?

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you do a different 1 everyday of the week

A) 5 sets of 20 db zotman curls
B) bb behind the butt rollups- 5x25(think behind the back wrist curls
C) 90/90 db wrist rotation- 5x25 (twisting of DB pronation to supanation
D) db hammer curl- 5x25
E) bumper plate holds- 5 sets of 20seconds


they arent that bad but they are at the very end taxing sessions, like on day 3 you will have dont bench, pendlay row, soul suckers(21s for cgbp), ss of close grip pushup and shrugs then have to do the db wrist rotation.


still not as hard as cannonball/boulder shoulders circuit in elbow meat though.

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As a rule your arms, calves, and neck should all be about the same circumference so don’t forget to do your calf raises

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Is that true? I feel like my neck is way bigger than my arms and calves. But a rough measurement with my hands, my neck and calves are roughly the same circumference.

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still not as hard as cannonball/boulder shoulders circuit in elbow meat though.

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Can’t wait

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I imagine the next days workout will be posted here, like it was for Squatober.

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yea ill try and post in the deadcember thread

Just finished up Arm Farm. Ready for more leg focus.

I think I'll do Decent Day from Squatober tomorrow then start Deadcember.

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I think I'll do Decent Day from Squatober tomorrow then start Deadcember.

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I'm doing some light leg workouts tomorrow morning too. Ready to start deadlifting.

I also don't know where to start with a max on deads. I'm in the same boat that I haven't maxed deadlifts since high school

Rerunning some of arm farm w4 again this week for maximum arm harvest. Looking forward to a couple days of rest and then getting after Big Bench next week tho.

well i was gonna wait until friday. guess i will in a min.