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 session felt good and I had a crazy pump.
-Shoulder is feeling pretty good overall.
-I used to hate training biceps, now I love them. What's the difference? I stopped worrying about the weight I was using and focused on feeling the muscle through the full ROM. Focused on getting more out of less.
-Rest was 90s on exercise A. Everything else rest was 60s.
6.27.16
A. Flat DB Bench Press
4 sets of 8 w/90s
B. Flat DB Flyes
4 sets of 10 w/40s
C. Strive Pec Dec
4 sets of 8 w/80#s
D. Dips
4 sets of 12
E. DB Preacher Curls
3 sets of 8 w/25s
F. Seated Hammer Curls
3 sets of 8 w/40s
G. Wide Grip Barbell Curl
3 sets of 8 w/65#s
H. Reverse Curls
2 sets of 15 w/35#s
