Thursday – 9 Days Out – Arms – Killer Creatine

arnold arms hat

Back in the early 90’s when I was 19 and just getting into bodybuilding, a rugby player of the same age began tearing up the international scene with a blend of formidable on-field strength, speed and terrifying presence. At 6’5, 270lbs, Jonah Lomu was a human colossus, and to us Aussies, the New Zealander-Maori Lomu appeared to be the very incarnation of Mike Tyson in a rugby jersey destroying our national team


Lomu died of a heart attack late last year attributed to his kidney disease at the age of 40. Former team mates and the media are now attaching blame to Lomu’s use of the supplement creatine during Lomu’s athletic and bodybuilding career.

Yes, apparently Lomu also competed in bodybuilding and from the pics I dug up, not to speak ill of the dead, but despite being a genetic beast in his hey-day, the results weren’t pretty.

lomu bodybuilder


The annoying thing is that the Australian and New Zealand Governments are very reactionary when it comes to drugs/supplements and just love screwing with people’s right to chose and personal use when incidents like this happen by tightening the legislative screws on the whole industry.

It’s already hard enough to get access to things which are legal or discretionary in other countries. Not to mention that the health benefits, safety and efficacy of creatine is one of the most legitimate and well-researched supplements over the last 20 years. But I can imagine that there will be some socialist-feminist asshole bureaucrat who chooses to make this their political platform in the coming weeks in order to establish themselves as the proactive talking head in the media.

Better start stocking up on your creatinez now boys.

Robbie Arms


Took the morning off after doing 3 sessions yesterday. The place I’m staying at saw another 5 people arrive last night and their party was still whooping it up over red wine and ring-dings when I crashed out at 11pm. Thank god for extra strength ear plugs, my new $400 pair of BOSE noise cancelling headphones and enough valium to fuck an elephant to sleep. Bad timing, but gotta find new digs this weekend once the rent is up.

4:00pm – Arms

zane arms

Ran a Mountain Dog Arms Workout in place of the 1000 rep arm-sessions I’ve been doing the last month and a half. Makes sense to start tapering off the training anyway, so didn’t feel too guilty that I only did 26 sets as opposed to my normal 100.

All supersetted with minimal rest between sets and exercises

Single Arm Cable Pulldowns
25lbs x 20 x 4 sets

EZ Bar Preacher Curl
55lbs x 20 x 4 sets

Rope Pushdowns
36lbs x 20 x 4
Cable Curls 36lbs x 20 x 4

Lying DB Tricep Extensions
35lbs x 12 x 4
Dumbbell Cross Body Curls
35lbs x 12 x 4

BW x 12 x 2 (6 second negative)
Barbell Reverse Curls
45lbs x 12 x 2

arnold forearm

Diet – Refeed Day

Aimed for 500g of carbs. Went totally fucking crazy again. Spent an absolute fortune on sushi. Ate till I burst.

Meal One
2 Kangaroo Burgers

Meal Two
4 Egg Whites
Konjac Noodles

Meal Three
2 Kangaroo Burgers

Meal Four
18 pieces of Aburi Salmon Sushi
20 pieces of Teriaki Chicken Sushi

Meal Five
1 Scoop PeptoPro
1 Scoop Vitargo

Meal Six
18 pieces of Aburi Salmon Sushi
10 pieces of Teriaki Chicken Sushi
300g of Milo Cereal
1 Cup Almond Milk
2 Cookie Dough Quest Bars
150g of pumpkin soup

Protein – 370g – 29%
Carbs – 648g – 51%
Fat – 110g – 20%
Calories – 5339



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