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Great pump tonight!! My arms felt so tight is was an awesome feeling. 💪
CHEST / TRICEPS
Week #8
1A: FLOOR FLYS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB INCLINE BENCH PRESS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: FLOOR FLYS / ISO HOLD
REPS: 10RM FOR 8 REPS
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the lower 1/3 of the floor fly with elbows off the ground for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: BENCH PRESS
REPS: 6-9RM TO FAILURE
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
CHEST FINISHER!
* FIRE ON THE FLOOR (3 ROUNDS)
* DB FLOOR FLY ==> DB FLOOR PRESS ==> DB CHEST PULLOVERS
* Use your 10RM for DB floor flys and perform to failure. Without rest, execute a DB floor press (bench press done from the ground) to failure. Finally, lay on a bench (perpendicular to it) and perform a DB upper chest pullover until reaching failure (keeping your elbows as close as possible to maximize chest recruitment).
1A: DB INVERTED KICKBACKS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB INCLINE TRICEP EXTENSIONS
REPS: 6-9 RM TO FAILURE
* SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: DB INVERTED KICKBACKS / ISO HOLD
REPS: 10RM FOR 8 REPS
* SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the top squeeze of the kickback for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: CLOSE GRIP BENCH PRESS
REPS: 6-9RM TO FAILURE
* SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
* TRICEPS FINISHER!
TRI-AL BY FIRE (3 ROUNDS)
PANCAKE PUSHUPS (to failure) ==> DIAMOND CUTTER PUSHUPS (to failure) ==> POUNDING TRICEP TRUNK LIFTS (to failure)
Perform pancake pushups to failure. Immediatly without rest, move to diamond cutter pushups to failure and finally move to pounding triceps trunk lifts one final time to failure. This mechanical drop set gets easier with each exercise but the accumulation of work will make it hard to continue.
Diet Calendar Entries for 07 October 2019:
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2501 kcal
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Fat: 91.94g | Prot: 185.49g | Carb: 228.43g.
Breakfast: Dunkin' Donuts Iced Coffee with Cream (Small), Dunkin' Donuts Sausage, Egg & Cheese on English Muffin, Dannon Two Good Vanilla Greek Yogurt, Kellogg's Special K Protein Cereal, Coffee with Cream, Giant Eagle 1% Low Fat Milk. Lunch: Subway 6" Italian BMT, Lay's Oven Baked Sour Cream & Onion Chips (Package). Dinner: Rigatoni, Trader Joe's Feta Cheese, Fresh Express Iceberg Garden Lechuga Repollo, Chicken Breast. Snacks/Other: Athlean RX LR8 Rebuild, Kashi Chewy Granola Bars - Chocolate Peanut Butter. more...
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