last few-
chest-
decline dumbell “twister” presses, 4x12x70lbs, after the last rep, i pump out 5 partials, from DEEP bottom stretch to about 1/3-1/2 way up… so more like 17 rep sets really.
STEEP incline press with chains. i actually do these standing, clean the chains up to my shoulders, then lean back while still on my feet against my glute ham calf raise machine’s pad. the angle is almost vertical. i like the chains, as my neck and joints cant handle big weights, but with the chains, the way they swing about i can use less weight and still feel i get a hard workout. worked up to 3 chains (about 65lbs) each hand. 5x6-8
tri set-
1- pec minor dips with body-weight x failure(10-15 reps)
2- stretcher pushups with body-weight plus one chain on neck x failure (8-12 reps)
3- monster mini band flys, x failure, (8-10 4reps)
4 rounds, no rest between the 3 movements in the tri set, about 2 minute rest between rounds.
delt tri- set
1- side laterl raises with one chain each hand x 15
2- front plate raise with 35lb plate x 20
3- john meadow’s “6-ways” with 10lb dumbbells x 6 reps.
2 rounds.
legs-
already posted this one.
arms-
bunch of supersets, mostly single joint movements, as my right shoulder and neck injury is flaring up a bit
a1 v-bar pushdowns 4x12
a2 cable curs 4x 15
b1 db overhead triceps extension 4x12 x 70lb
b2 seated incline db curls 4x8 x 50lbs(this was my “power” biceps movement for this workout)
c1 seated triceps ext machine with short mini bands attached, 3x15 with 4 th set a strip set
c2 seated machine preacher curls 3x10 with 4th set a strip set
d1 close grip push ups with elbows tucked in by my side 3x10
d2 “cannon-ball” curls 3x20 ( i take a 46lb kettle bell, hold the grab the round ball part, NOT the handle, and curl it with both arms. i focus on trying to squeeze the bell and keep the bell in front of me, contracting my biceps brachi and forearms and traps hard during the entire movement) this along with the dumbbell curl to overhead press is one of the biggest upper body pump exercises i have done. even my traps, front delst and pecs get a pump when i do these, try them!
rest day
today- back
was feeling totally wasted, hurt and unrecovered, so i did a pretty pussy workout
1- meadows rows super set with one arm barbell rows, worked up to 4 25lb plates on bar x 12 (6 meadows rows immediatley followed by 6 one arm rows with no rest)
2- neutral grip wide cable lat pulldowns, 4x12
3, deadlift / shrug combo off pins, set pins at mid shin, worked up to 315, do a deadlift, when at top, do 3 shrugs, repeat x 6 for 3 rounds. these were tough. i though i might have tweaked my left hamstring, and my right quad doing these, but hours later i am feeling fine.
4- stiff arm standing cable pulldowns, 3x12 super sets with shrugs in the calf raise machine, 3 x 15 with 3 sec pause at top contracted position. this superset have me the uber pump i was looking for today.