Mar 24, 2016

6 weeks, 2 arms, 1 inch: Wednesday 3/23/16

Wednesday 3/23/16 - I lifted mid day with a good friend of mine and former EliteFTS teammate Joe Schillero. He's taking a break from powerlifting training for a few weeks so we did our best bro impressions and did some pump stuff or back and biceps.

Maddie was crying the entire time in the childcare area so I brought her to the weight room to watch daddy and his friend throw down! haha

In general the workout wasn't stellar and I had planned on returning to my normal gym in the evening with Dedra to train triceps and do a little cardio, so I just decided to train biceps again to make it count this time.

Biceps:

Machine Preacher Curl....5 x 10

Hammer Curl (stagger sets)....5 sets of 12-8 reps, give or take

*I perform reps to failure on one arm while the other arm waits, then alternate until I've performed 3 sets to failure per arm. I count this as one big set, and it's a great way to get in more reps and total volume compared to what you can normally do. These absolutely wrecked my arms!

Dumbbell Curls....5 x 10

*Since I was already pretty pumped and warm at this point and I already had the dumbbells, I decided to do several sets of regular alternating dumbbell curls. I normally can't do these due to shoulder pain but they felt great after the preceding biceps work.

Triceps:

Rope Pressdown....5 x 20/10

*My elbows were tender today so I did 20 slow and controlled reps with deliberate squeezing, followed by 10 explosive powerful reps afterwards. 5 sets and I was smoked.

Overhead Rope Extension....5 x 20/10

*Same as Rope Pressdown above

Machine Dips (plate loaded)....5 x 10 @ 315

*Pec is still tender from a mild strain last week so I went easy and focused on control.

Today's supplementation to help with performance and recovery:

Meal 1

- 2 ADAPTOGEN

- 1 MORPHOTEST

- 1 Multivitamin (generic)

- 6g fish oil

- 10,000IU Vit. D3

- 1 s SYNTHEGEN