Tuesday, June 2, 2015

A. Bench – 3 x 5-8 (double progression)

123# for all 8 reps of 3 sets, but hips came up on last 5-8 reps of most sets…stay here next time

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)


***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

C. SUPERSET two movements x 3 sets each:

Slight Inc DB Flies x 8-10 reps heavy
SUPERSET – Slight Inc DB Bench x max reps unbroken with same weight as flies
Rest 2 min

20#’s for both, got between 18-25 DB bench press on supersets

D. Complete sequence ONE TIME THROUGH, attempting to do the first movement unbroken, and rest only long enough between movements to complete the next movement unbroken

Flat DB Flies (only perform BOTTOM HALF of movement) – 40 reps
Flat Barbell Bench Press – 30 reps
Push-ups – Accumulate 20 reps in as many sets as needed
***Note that weights on Flies and Bench will be extremely light (bench might be empty barbell)

used 10# for flies, 33# bb for bp…pushups were non-existant

E. SUPERSET two movements x 3 sets each:

Skull Crushers x 10-12 reps heavy
SUPERSET – Two-arm Tricep Kickbacks x 12-15 reps

53/48/43 x 12 for Skullcrushers…used 8# weights for 15 reps of kickbacks. kickbacks were tough…

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