There is this great technique I recently learned that will make your triceps explode, especially the long head. It's called the kneeling overhead pulldown. Grab the stiff triangle bar and set a pulldown pulley to hip level. Kneel down facing away from the weight. Grab the bar, then keep your back and head even (parallel to the ground) and pull. Keep your head as low as possible and your elbows above your head. Let the weight pull your arms back til you feel a good stretch, then contract. This is great for mass. I've been doing this for a couple weeks (once a week) and an already seeing gains. The ultimate goal of this exercise is to have your triceps be almost just as round as your bicep when you do a bicep pose. Your triceps will hang like grapevines.
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7/7/08, 8/15/08
Height: 5'9"
Weight: 188, 184 lbs.
Bench: 225, 235 lbs. (10 reps)
Squat: 285, 315 lbs. (10 reps)
Chest: 40", 41.5"
Waist: 33", 32"
Hip: 39.5", 38.5"
Thigh: 23", 24"
Bicep :15", 15.5" (relax), 16.5", 17" (flex)
Caliper BF% test: 14.9%, 13.8%
"The last three or four reps is what makes the muscle grow.
This area of pain divides the champion from someone else who is not a champion."
-Arnold Schwarzenegger
Quitters never win, winners never quit. | 
