OK, it’s super late, I just downed a bowl of oatmeal, and it’s time for la sleep. That’s Spanish for ‘the sleep’. Dig it.
Alrighty, let’s get it.
Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.
Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.
RP = Rest Period.
Over-Head Press – 135×3, 155×5,4,5, 170×2, 3-5 minRP.
As Many Quality Reps As Possible – 95×12
I was rocking sets and weight that kept me in the 3 rep range. But then I decided to drop it down to the 5 rep weight. When I’m rocking the real heavy weights, those last reps are gut-busters, and I just feel like that’s some dangerous business to put the shoulders under. So now I focus on getting 3 sets of 5, then a heavy set of 2.
Incline Bench – 135×8, 155×8, 8. 60sec RP.
Good ol’ fashion Incline Bench, baby.
Close Grip Bench Press – 140×10, 10, 10, 60sec RP.
With these I lock out at the top, which puts extra tension on the triceps.
Machine Flyes – 150×10,10, 10, 10, 10, 30sec RP.
When doing these, remember to make your arms straight at the top of the lift, much better contraction. If you want a serious pump, and a serious burn, give this a shot. At least 5 sets, with only 30 seconds rest.
Single Arm Tricep Pushdown– 30×10, 10, 10, 10, 10, 10, 30sec RP.
Just kept jumping from arm to arm, with one only getting rest while the other worked.
Standing Cable Lateral Raises – 7.5×10, 10, 10, 10, 10, 10,15sec RP.
Like the Triceps Rope Pressdowns, these are done one arm at a time, with an arm only getting rest while the other works. I’ve always preferred these to Dumbbell Lat Raises, such a better pump and deeper ROM.
Captain’s Chair Leg Raises – 3 sets of 15, 10, 10
Laying Crunch Machine With These Arms You Hold And You Put Your Feet Up – 3 sets of 8
Steady Walk – 40 minutes.
Post-Workout: 30g of Whey Isolate, 5g of Creatine, 5g of Glutamine.
Alright, your boy is ghost. I’ll see you hip cats tomorrow for some rockin’ Pull Day B action. I dunno about you, but I’m very excited.