Training Updated

Here is yesterdays Did a bunch of pull-ups and triceps work as part of my elbow session with therapist this was actually intense Followed by   Dumbell Pause Floor flys 12,12,12, 12(here is an explanation as to why I like this exercise)

Big, brawny and powerful pecs spark admiration in the hearts of men and less than pure thoughts in the hearts of honky tonk angels. Heavy presses and dips have been the primary building blocks in constructing the most massive chests of all-time, including Schwarzenegger, Reg Park and Ronnie Coleman. But the finishing touches in constructing these masterpieces were done with variations of the fly. Arnold has spoken about the fly being not only a detail movement, but a mass-building one. A majority of meathead pundits will admit to the effectiveness of the fly, but often times dismiss them because of shoulder pain or finding the right range of motion. I want to share with you an exercise some of my clients, ranging from top powerlifters in the world to more aesthetic-minded enthusiasts have had excellent results using. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend, Bill Pearl. HOW TO DO IT: Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension) With palms facing, lower the weights in an arching motion When your elbows hit the floor, they should be even with your chest; pause briefly for a half second Squeeze the dumbbells back together in an arching motion Stop the dumbbells a few inches shy of touching to keep constant tension on pecs Repeat for desired number of reps Concentrate movement on pectorals Give this pec hammering exercise a shot! Next chest training do 3-5 sets of 8-12 reps. Start with light weight, approximately 10 percent of your bench press one-rep max in each hand; so if you bench press 200 pounds, that would 20 pounds. Be prepared for a great pump! #jailhousestrong #gasstationready #individualoverinstitution #joshstrengthmethod #joshstrength Who has tried these? @bjwhitehead275 @maddox_irregularstrength @thestrengthhouse @hoornstra_strong @noahstrength @originalmetroflexgym @deltoronick @inwithchris @greg.w.mccoy

A video posted by Jailhouse Strong (@jailhousestrong) on Jul 27, 2016 at 5:41am PDT

Wide Grip Cable Upright Rows 5 sec negative (5 reps) superset with rear delt machine fly to failure (ranged from 12 to 30 reps, getting very strong on these) Cluster set neck (6 reps rest 15 seconds for 5 minutes) One arm cable row-12,12,12 Delt Finisher (see video and description)

Great #bouldershoulders finisher @originalmetroflexgym today 5 reps on one side switch to the other side back in forth for 5 minutes(this is from 315 to 415) Short on time but not volume! Thanks for the bad ass shirt @barksbarbells give these guys a follow #individualoverinstitution #gasstationready #jailhousestrong A video posted by Jailhouse Strong (@jailhousestrong) on Jul 26, 2016 at 12:33pm PDT

Treadmill INterval Sprints 15 seconds on 30 off for 6 minutes, really pushing conditioning lately