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6 weeks, 2 arms, 1 inch: Deadlifts and Overtraining

Friday 3/25/16:

My split was all over the place this week so I took Thursday off to rest and recover. Today was supposed to be hamstrings but I wanted to train arms as well. I only had one hour (childcare) to throw down so I combined two workouts.

 

Hamstrings:

Deadlifts....13 @ 495; 2 @ 585

These two sets absolutely wrecked me. PR on both sets despite my grip giving out on the first set and plates falling off on the second set. 
Biceps:
Machine Preacher....6 x 6 @ 100; each rep had a forced negative on the way down
Hammer Curl (stagger sets)....5 sets @ 40
Saturday - 3/26/16:
Triceps:
*Rope Pressdown (BFR)....5 x 30-15
*Overhead Rope Extension (BFR)....5 x 30-15
Performed as blood flow restriction supersets
*Rope Pressdown....5 x 12
*Overhead Rope Extension....5 x 6
Performed as supersets without blood flow restriction
Biceps:
Hammer Curl (stagger sets)....5 sets @ 30
DB Curl....3 x 12-8 @ 30
Two short but very intense and effective workouts to end the week.
I have been putting a heavy emphasis on consuming SYNTHEGEN to augment my recovery. The BCAA and HMB is a killer combo to prevent overtraining and increase recovery between workouts.

 

 

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)

 

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