Before we get to the action, I’ve got a new video for you cats. It’s a leg workout that I recorded a while ago, and I gotta say, it’s pretty sexy. You can check that bad boy out right here.
Alrighty, let’s get it.
Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, and another shaker that contains 40g of Whey Isolate.
The first compound sets are done in the style of the 5/3/1 program, with the weight based on a percentage of my max lift. I usually rest 2-3 minutes when things get heavy. With the following compound hypertrophy based lifts, they’re done at 50% of my max, and I rest at the absolute most 60 seconds. That much volume with such little rest gives you a great pump and wears you out pretty well. The following sets that are 3 sets of 8 I only rest 30 seconds for, and just look to burn things out.
Over Head Press – 70×5, 85×5, 105×5
These were done as speed lifts. It’s nice to train this style, as it really brings a fatigue on that you’re not expecting.
Incline Dumbbell Press – 50×10, 10, 10, 10, 10
A total of 60 seconds rest was done here, hence why the weight here is so light. Because it’s not light when you’re only resting for a minute, as well as bringing the dumbbells together at the top, and squeezing hard.
Asst Dips – 76×10, 10, 10, 10, 10
This removes 76lbs off my bodyweight. I absolutely love dips, as it gives you a great pump through out your entire body. An absolute necessity lift.
Cable Crossover – 22.5×10, 10, 10
Dumbbell Pullover – 40×10, 10, 10
These flies are done with the attachments high up, then bend a bit at the waist and bring them suckers together. Really digging the Pullovers, and glad I brought them back into the fold. This combo here gives me a pump like crazy in the chest, give it a shot, see for yourself.
Cable Skull Crushers – 80×20, 15, 15
I like to do the super high reps for smaller bodyparts, just to burn them out and get a great pump. People tend to forget that different rep-ranges yield different results, so I like to get a mix of everything in every workout.
Dumbbell Side Lateral Raises – 20×12, 15×10, 10×8, 20×12, 15×10, 10×8
This was a triple dropset done twice. The first set was standard raises, the second set I twisted my wrists at the top, and the 3rd set I brought the dumbbells in front of me at the bottom. I believe these variations, as well as the added intensity are a major reason why my shoulders have been advancing so well lately.
Side-Bends – 45×15, 25×15
I was feeling a bit of a tweak in my lowerback when I was using the 45lb plate, so i switched to the 25lb and everything felt great. I rarely see people doing side-bends and it’s a shame, I really think it’s one of the best things to do for the lowerback, and working your obliques never hurts.
Ab Crunch Device – 3 sets of 10
45 minute walk
Post Workout: 1g of Kre-Alkalyn Creatine, 20 minutes later I have 30g of Whey Isolate.