Monday this week I hit chest:
warmed up with some cable x-overs and did 4 sets pyramiding up of 12 reps, up to 70lbs I think.
Hit up the Hammer Strength Wide Press next and pyramided up to 4 plates plus a 35 each side and got 6 reps, dropped weight to 3, and then 2 plates to failure.
Flat DB flys for 10-12 reps with 60, 50 and 40lbs
Neck Presses, god damn these felt heavy today. Did 245 for 6 225 for 7 205 for 8 and 185 for 8
Tuesday hit up back:
warmed up with three sets of 8 on neutral grip chins.
Then 3 sets of pulldowns with the mag grip WHICH IS AWESOME by the way. I think this is my 3rd workout with it and it has hit my lats in a whole new way. Went up to 220 for 6
3 sets of 2 hand DB rows, lighter than usual so I could concentrate on the stretch and contraction. Started with 60's and ended with 100's for 8.
3 sets of Hammer Strength rows, super setted by doing inverted rows(elbows locked and pull with back only), 2, 3 and 4 plates a side for 10 reps
3 sets of seated cable rows using the mag grip. Started with the stack which is 220 and dropped to 180 and then 140lbs. 8-12 reps
Arms and delts today:
Cable Pressdowns. Couple warmups of 20 and 15 reps then 130, 160, and 190lbs with 10 reps on bottom and 10 reps on top half of the ROM.
Close Grip Bench Supersetted with seated dip machine.
3 sets of 12 for each one back to back. 135lbs on the bench, 160lbs on the dip machine.
Finished tris with seated overhead DB extensions. 20x15 30x12 and 40x12
warmed up bis with standing cable curls. Left wrist was starting to ache/hurt and could only get up to 100lbs for 12.
Did hammer curls next and they didn't bother my wrist at all. Did 30 40 50 and 60lbs for 12 reps.
finished with 4 sets of concentration curls with 25x12
Delts was short and sweet. 3 sets of 20 on reverse pec dec with 100lbs first set and 80lbs last 2.
standing laterals with 20x15, 25x12, 30x12, 40x10, 40x8
Weight today is back down to 231 and I'm looking decent. Behind for 6.5 weeks but I think I'll be OK. I won't be ready early like I wanted but I should peak in time for the first show. Then it's 8 more weeks of prep for the June outing.