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
- 1 s ALPHAGEN
Pre-workout
- 1 s ALPHAGEN
- 1 s MORPHOPUMP
- 2 ADAPTOGEN
- KINETICREAM liberally applied to my elbows, upper arms and forearms
During-workout:
- 3 s SYNTHEGEN (NEW version coming soon)
Post-workout:
- 2 s WHEY ISOLATE
Before Bed:
- 2 ADAPTOGEN
- 5g GABA (helps with sleep as I typically sleep very poorly)
