Chest and Shoulders September 8, 2017
Incline Machine Press: 4 sets of 12, 10, 8, 6. Did a few warm up sets of 10 to make sure joints were ready. Then just did a pyramid going up in weight and decreasing reps. Every rep was done with a 2-second negative.
Incline Dumbbell Press: 2 sets of 8 followed by 2 sets of 6. Fist 2 sets were done with a 2-second negative and a good stretch at the bottom. We then added weight and ditched the 2-second negative for 2 more sets of 8.
Bench Press: 2 sets of 12. You’ll notice that if I do bench press, it will more than likely be at the end of my workout as I have been cautious since my pec tear.
Machine Side Laterals: 4 sets of 20. After each set I added a bunch of weight and got 8 more reps (some of these had to be partial reps).
Rear Laterals: 4 sets of 30. These were done with only a 30 second rest time after each set. The pump was pretty insane.
Standing Military Press: 3 sets of 15. By now, my upper body was shot so I couldn’t really go heave. These were done with an ultra wide grip and moderately light weight.
Arms September 1, 2017
Arms are usually done on friday after a majority of the ‘Hard Work’ has been put in. We no longer go heavy on arms as we just focus on the elusive pump. (Every rep of every set was done with a 2-second negative.)
Rope Push-Downs: 4 Sets of 20, 15, 12, 10x8x8. After a few warm-ups we did a pyramid style workout where we started with a set of 20 and gradually increased weight. We got to a weight where 10 was heavy. Of course our last set had to be a drop set, so we did 10, dropped the weight, did 8 more, dropped the weight and did more. Keep in mind that all these reps were done with a 2-second negative.
Dip Machine: 3 Sets of 15 followed by a drop set. We didn’t pyramid on this as we were already warmed up so we went straight to it. On our last wet you know we had to do another nasty drop set. Remember, it’s about that nasty pump.
Incline Dumbbell Skullcrushers: 4 Sets of 8-10 Our triceps were pretty pumped and full of blood already so went right at these. Nothing crazy. Just grabbed the 45’s and did 4 sets of 8-10. every set was to about failure and every rep was done with a 2-second negative.
Incline Dumbbell Curls: 4 Sets of 12. Again, we don’t go heavy. Our top set was the 45lb dumbbells and that was a stretch.
Preacher Curl Machine: 4 Sets of 15. Slow and controlled here. 2-second negative with a 2-second squeeze at the top.
Hammer Curls: 4 sets of 12. We did both arms at the same time here and after the 12th repetition we ended each set with partials out of the bottom. OUCH.
Single Arm Curls Machine: 4 Sets of 8. We did the same here as with the preachers and the hammers: 2-second squeeze at the top and 2-second negative. Really get that blood going.
That’s it. That was the end of the workout. 45 minutes of pound and ground.
Legs August 18, 2017
As usual, legs workouts always start out with a form of leg curl variation to get blood flowing.
Lying Leg Curls: 4 sets of 8 with a drop set. We started with a really light weight and did sets of 8 going up in weight until 8 got real heavy. Last set was a drop set: 8x8x8 with a 2-second squeeze on the top of each rep.
Quads: Next we moved to this pretty crazy giant set of leg press, hack squats and squat machine. Loaded up the machines and did heavy sets of 8. All with a 2-second negative.
So it went like this:
Leg press for 8, walked over to the Hack Squat for a set of 8 then slowly walked over to the squat machine and did 8 on that. After the squat machine we rested 2 minutes and repeated the giant set for a total of four rounds.
We followed that up with a pretty nasty superset of squats and lunges. At this point my legs were trashed so I didn’t have much left and I hadn’t done squats in a while since I have been rehabbing my knee.
Squats: Worked up in weight going up by 25’s doing sets of 8. I only went up to 315 as I was beat and legs were rusty.
Lunges: 8 steps per leg.
I usually like to finish the leg workout with another hamstring movement but like I said, I was completely done.
Give this a try and let us know what you think. Actually let us know if you got through the entire workout…GOOD LUCK!