Wow! This workout was an absolute bust-ass session. The workout really started with a bang with the shoulder block. This all out effort on shoulders really made the benching at the end of the workout simply BRUTAL. My pushing Muscles were absolutely devastated by the time the workout was over. I also substituted the dead hangs for the traditional DC style Shoulder stretch, just to see if I liked it better, and I think I did. Of course, this session also featured the vaunted “Legs” block. This took place right after calves which did make it a bit tougher.
I did actually record the squat portion of this workout for you guys, as it has been pretty highly requested by many of you who follow the log and/or are participating in the challenge yourselves. I’m glad I recorded it, because I see I moved much too fast on some of the negatives on the “Stimulate” phase. I’ll make sure to consciously correct that next time. I started the recording right before my first squat, no warm ups. Just jumped right in and gutted it out.
Shoulders, Calves, Legs, Chest
Pump
Lateral Raises 35x10
Upright Row 35x10
DC Style-Shoulder Stretch on bar-40 sec
Stimulate
Overhead Press (With Fat Gripz) 135x10
Lateral Raises 20x10
Farmer’s Walk With 45lb plates -40 steps
45lb Plate Shrug x20
Flutter
Lateral Raise 20-20 sec
Pump
Seated Calf Raise 90x12
Standing Calf Raise 90x12
Donkey Calf Raise x12
Stimulate
Leg Curl w/Toes Pointed 70x8
Standing Calf Raise 52.5x10
Flutter
Standing Calf Raise 52.5-30 sec
Pump
Wide Stance Squat 225x8
Narrow Stance Squat 225x8
Moderate Stance Squat 225x8
Stimulate
Squat 225x10
Flutter
Banded Squat-20 sec
Pump
Bench (with Fat Gripz) 225x10
Banded Flyes x20
Push Ups x25
Stimulate
Bench (with Fat Gripz) 185x10
Flutter
Bench (with Fat Gripz) 135-20 sec
