Tuesday: Upper Body Press
Decline BB Bench
Highlights: 315x2 (PR), 275x8, 225x14
Incline DB
Highlights: 65x15 with pauses at bottom and top (ouch), 85x10
Paused BB Bench (3 sec. pause)
Highlights: 135x15 (wow, 135 has was brutally heavy) 185x10
Pec Flies: 3 heavy sets, 1 high rep set, 1 DC style stretch, 1 high rep set
DB Laterals (super strict, facing into incline bench)
20’sx35x3
Behind the Neck Cable Press
few sets with partials to pump
BW Paused Dips 3x10
A ton of volume. Probably too much if plans are to hit things twice a week.
Wednesday:Legs, Quad Focus
Front Squats
Highlights: 225x8, 245x5, 275x3
Leg Extensions
4 Sets of heavy rest-pause, 3 mini-sets to failure in each set. Each rep held for a 2 count till the final mini-set of a set (Set-ception lol)
Improvised SSB Squats (Putting wrist straps around the bar and holding on to them. AWESOME!)
Highlights: 245x15, 275x15, 185x31.7
Leg Press (feet close, middle of pad, never lock out
Highlights: 8ppsx15, 10 ppsx10 dropset of 6 ppsx30 to 4ppsx30, then 50 bw lunges
DONE. Quads were torched and cramping for the next 2 days. They’re still hurting pretty good
Thursday: Off day. We were both pretty trashed from the volume and from being up early. Lazy day
Friday: Went to pick Lucas up. Got hit by a metro bus. The bastard was riding way close to the curb and I was in a tiny driveway. He caught the corner of my car and pulled me into the road. That took almost three hours to straighten out, and I had to go to work. Bad day overall/
Saturday: Finally back on the horse. Back and Biceps
Close neutral grip lat pulldowns
Highlights: It was really heavy. I don’t like posting cable weights
Meadows style rows
Highlights 50x20x2, 75x12x2
Did one set of paused t-bars rest pause with 4 rests. 4 25s on bar. I did 32 reps total. Lucas did around 60. He is a back machine
Rack Pulls (Done in an angled smith machine. I liked how i could get my feet way under the bar to use more back)
Highlights: 365x10x2
Wide Grip Pulldowns
1 giant set, first to pump, then a DC style stretch, then to pump, then switch to a Meadows “Stretchers” to pump some more. Awesome back destruction
DB Pinwheel Curls
Highlights: 40x25, 60x12x2
Weird Grip DB Concentration Curls. Basically, the goal is to peak the bicep harder. We held the dumbbell with one hand pushed all the way to one side of the grip, with our thumb extended along the grip. Hard to explain, but it keeps the pinky above the thumb throughout the whole curl.
Highlights: 25’sx12x2
Drop Set 'o Death
6 drops on a preacher curl machine, hitting 20 reps each time, no matter how many partials. It’s awesome because it seems like the weight never gets lighter lol
Good big session to make up for the last two days.
P.S.
Some stats. I(Brady) am 6’0, about 190 lbs, and around 10% bf
Lucas is 5’10-5’11, 195, and close to 6%.
Im supa jelly, he looks beastly.
A little more background info.
I work for a supplement store. I get a sick 75% discount. I just counted, and I have 27 tubs of protein, 7 pre-workouts, 4 tubs of bcaas, 5 of glutamine, and a little over a hundred protein bars. LOL