Running super late today, so, let’s get into the action.
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 on a 3 month schedule. During the first month they’re done at 50% of my max, and I rest at the absolute most 60 seconds. The second month is 60% of your training max, and the 3rd month is 70%, then you start all over with your higher maxes, of course. 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 – 115×5, 125×5, 145×8
Hit some PR magic here, with that final set. Although I tell you, that final rep was an absolute gut buster. I mean, I was feeling that shit in my neck as well as my lats. From now on though I’m just gonna go with clean reps, because pushing that hard can be dangerous.
Flat Bench – 135×10, 155×10, 10, 10, 10
My upper pecs are doing OK, and I’d like more over all fullness, thickness, so I started doing Flat Bench, and also because I wanna get stronger on that lift. I haven’t done high rep bench in forever, so 155 for sets of 10 was a bit taxing.
Dips on Asst Machine – 66×10, 10, 10, 10, 10
Love me some dips, as I always say. A very important lift that I don’t see too many people do, and sadly, when I do, they perform them on machines, which just don’t give you the same response.
Dumbbell Pullovers – 45×10, 10, 10
Now, not too many people do Dips, but flat out NO ONE does Pullovers. An old school, classic move that gives me an insane pump.
Cable Skull Crushers – 80×20, 15, 15
Real high reps are a forgotten tool, because you can’t go relatively heavy with them, and as we all know, it’s go heavy or go home. Hence why you get that shit out of the way in the first couple of lifts.
Dumbbell Shoulder Lateral Raise – 20, 15, 10, 5×2 sets
This was two drop sets, with each set taken to a rep or so before failure. I was mixing up all the variations of the lift, as to really destroy the shoulders.
Cardio – 2 mile walk
Post-Workout: 1g of Kre-Alkalyn Creatine, 30g of Whey Isolate 20 minutes later.