Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
The gym had a different vibe today as our normal death metal, melt your face, cookie monster sounding scream-o music was not playing. It was replaced by some other random assortment of oldie pop songs, it was pandora. The "Fresh Prince" theme song came on, thats how ridiculous it was, but it was fun.
My mood today was just being goofy and to have fun, it was going to be a really long workout (again solo) requiring me to entertain myself. I did this by carrying around a bottle of "wake up motherfucker" and hitting it between a set if I had a break under 1 min. This also came in handy for spotting one of the bodybuilders at our gym when he needed to be amped up as he is implementing John Meadows, "Creeping Death" program.
Training:
*Hack Squats work up to a heavy set of 8 reps, do 2 sets at that weight with a 30 sec break in between, then do 2 more sets of 6 with a 30 sec break in between, and finally 2 more sets of 4 with a 30 sec break
*Quad loaded stretch in leg extension
*Single leg Press Calf Raises, do 10 reps with a 3 count negative, then hold at the top on the last rep for 10 sec, then hold at the bottom for 10 seconds, do 4 sets without break between legs (add bands)
*A1: Bar Dips (lean forward to hit your pecs)
*A2: Wide Grip Pushups 3xfailure
*Incline Hammer Strength Bench Occlusions Set
*B1: Hammer Strength Shoulder Press
*B2: Plate Raises 3xFailure
*Front Raise using band occlusion set
*Straight Bar Pressdowns work up to a heavy set of 12 reps, do as many sets as possible with that weight for 12 reps with a 45 sec break
