Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-This was a great training session. I had a major pump in the chest and biceps.
- Kept rest around 1 minute on everything except DB bench. That was closer to 1:15-1:20.
-On DB Flyes I held the last set for a 10s iso hold at the halfway point.
-On the Machine flyes I held the last set, last rep for as long as possible.
7.11.16
A. DB Bench Press
4 sets of 12 w/80# DBs
B. DB Flyes
4 sets of 10 w/40s
C. Machine Flyes
4 sets of 8 on the 80# setting
D. Pec Minor Dips
4 sets of 12
E. Seated Supinated Curls
25# DBs x 8
30# DBs x 8
35# DBs x 8
F. Cable Curls
3 sets of 8 on setting 8
G. Wide Grip Axle Curls
3 sets of 8 @ 65#
H. Reverse Curls
2 sets of 15 @ 45#
