Operation Ragnarok

So this is my tricep routine from today. It was too long for me to put every set or even every exercise of today’s workout so tonight I’m gonna post the triceps and then tomorrow I’ll post delts and biceps and abs as separate videos but it’s weird that Instagram will not upload all these videos so I’m gonna have to release a YouTube video for the full workout. I shot this in the Instagram format not in the YouTube format and in the future I will shoot all videos in the YouTube format and an Instagram format. I just got an iPhone. I’m learning how to use it 1) first exercise is the stretch move notice I’m pretty close to a 90° angle between the Vulcan and my forearm and my long head is stretched maximally at both the distal and proximal end. I only feel my long head when I keep my elbows close to my head that’s why I’m driving straight up, not pulling apart at the top. Doing That works the medial head better, It does not work the long head as good. The second exercise is a set where I’m keeping my elbows as far back as possible and working the long head at the bottom, I know its not supposed to work the long head, but it does. Then I do a mechanical drop set to a pull apart to get more lateral head and then I’m pushing my hands together for the third part and driving away from me, which gets a lot of inner and upper chest. Yes it still gets the triceps, but it also recruits the chest. The third exercise is another triset. That’s kind of like a skull crusher and it’s a mechanical drop set where I’m going hard, medium, easy, exercises without a rest so it’s a skull crusher, to a JM press, to a close grip press. When I start failing with the JM press with my elbows together I move my elbows apart and it recruits more chest less long head. The whole workout is hyper focus on long head.

225.4 fasted. Up 48 lbs from prep low point, 177. 48 lbs in 50 days.

The thing on my arm is a continuous glucose monitor, and it's the most useful tool I've ever had in bodybuilding. Stelo is the brand. Use Google. Don't ask me for a link that's lazy. .

Karina and I are so  proud of Alyse! First and overall in her first show! Smart as $ #@&, perfect posing,  perfect transitions, hardest lifter I've ever seen. Male or female no one epitomizes training to failure more than she does. Can't wait to see her continue to succeed at the sport!!

Helping incredible people like Alyse achieve their dreams is why Karina and I love coaching. Please dm me if you want us to help you achieve YOUR dreams !!

Favorite classic pose with vaccume and a rear double bicep. The end of the road. Peak week can make or break you, but at this point 11 days out got my waist down significantly. Vacuumes and posing are the best they ever been. Room for improvement but still good for me. Conditioning isn't 100% yet but alot can change with carb up and drying out.