A little update:
Friday
Arms
Close grip
135x12x2
185x12x2
225x10 - failure
Curls straight bar
65x15
85x12
105x8
65 - failure
Cable curl super-set with triceps push downs
40x12x2. 50x12x5
35x12x3
Arms held in air for 30 secs rest- blood starving sets
I actually learned this technique from Jeremy Buendia when he came to my coach’s gym. So you do your sets and then hold your arms in the air for 30 seconds as rest to prevent blood from flowing back to them. You immediately go back to doing your sets, repeat. It gives you a pretty insane pump. I’ve also done it on the vertical leg press. I wouldn’t do it too often, but from time to time to shake things up.
Incline dumbbell curl
30x12x3
Cable Overhead Triceps Press
70x12x3
Saturday - shoulders
DB Overhead Press
60x15
70x12
80x10
90x6 - failure
Smith Machine Upright Row
95x12
105x12x3
Lat Raises Cable -
15x12x2
15x18 failure
DB Skis
35x15
40x15
50x12
Rear Delt Fly - neutral grip on Pec Deck
70x15
80x15
In between sets - lat raises from shoulder level to slightly above head with 5# db - 20-25 reps
My buddy and I started doing this about a month ago. We do our set, then do the lat raises between each set. I have some trouble with the fullness of my lateral head of my shoulder and have definitely seen improvements already.
I’ve also noticed I feel rear delt flies much more by using the handles traditionally reserved for Pec flies on the Pec Deck. It’s like night and day vs the handles where you hands are pronated (palms down).
Monday
Chest-
Standing Calve Raises
225-315x12-10 - 20 mins
Incline press machine
180 x 12
230 x 10x3
Half rep full rep bench warm-up
185x10
BB Flat Bench
225x10
275x6
315x1
225x10 - failure
Fly machine
60x15x3
50x32 - burnout
20 min incline walk @ 2.5
This was a lower volume workout for chest but going heavier had me feeling pretty burnt. Wanted to see if I had lost any strength. Still doing OK there.
Weight has still been no lower than 215.5, if it doesn’t move calories will be dropped along with more cardio next week. Let’s hope it moves!