Ok I will keep this going while I have the time. Today is a baseline day. Meal plan and supps are posted above.
Today I do pin. So for all the gear heads who want to know today was:
450mg Test Cyp
300mg EQ
100mg NPP
Workout today was shoulders and triceps.
Delts:
Progressive warm up:
Side Laterals into cable front raises with a rope or straight bar into machine overhead presses We are simply moving blood into the pecs and the tendons connecting to the pec into the bicep .. Non stop fashion 3 sets each 15-20 reps NOT HEAVY AT ALL. Simply a warm
Up.
Smith Machine Shoulder Press:
ROM no lower than eye level. Eccentric 3-4 count, 1 count pause at bottom and explode up. One warm up set for 12 to feel it out. 3 working sets of 10-10-8. On the final set drop weight by 30% and do 6-8 more reps with controlled form. Keep it clean.
Seated Side Laterals Super set with Cable Upright Row’s: this is about controlled blood volume. No momentum. Chest up, elbows up and imagine you’re pouring a glass of water out with your palms as you come up to contract the delts. Then go straight into upright cable rows with NO momentum. 3 rounds of 15-12-12. 60-90 sec rest between sets.
WALK THE RACK POWER PARTIALS SIDE LATERALS : this movement is the finisher. Chin up and pull out with your elbows. No swings. Start with a weight you can handle and go for 10’s. Example- 60, 50, 40, 30, 20, 10.
2 rounds of these.
Triceps:
Progressive warm up: V bar push down into rope push dowms into over rope extensions. 3 rounds of 15.
Incline Skull Crushers: 3 sets or 15-12-10. Pyramid each set. 3-4 eccentric and fully contract the tricep.
Weighted bench dips (between two benches): load up with a plate or dumbell. 4 sets: 12-10-8-6. A 3-4 eccentric and hold contraction for one count. Push back and out at the top for further contraction.
Incline dual dumbell skull crushers: finisher and all about time under tension. 3 seconds on eccentric and 3 seconds up with a one count contraction. 3 sets: 12-10-10. You shouldn’t be able to use heavy weight if you did the workout right.
25 min on incline treadmill PWO and 10k steps will be gotten in today.
As you guys can see there are no secrets. It’s just doing the same tough shit day in and day out consistently.
Enjoy!