Well, as previously noted I am shifting my workouts toward a more hardcore fat burning protocol from heavy gaining. I have adjusted my diet along with this of course. My emphais is losing bodyfat right now, getting to that 7% or so mark in the next few weeks. So, here is today, a whole new workout. It was superset city!! Talk about your heart beating...
Chest and back..
Decline barbell benches...12x185,8x205,6x225,3x250 supersetted with Medium wide grip lat pulldowns...4 sets of 10x110(by the last set, it felt like a thousand instead of 110!)On the last set set I did a static strip, dropping 20% of the weight immediately and holding for 30 seconds.
Incline dumbbells...my goal was to do sets of 12,10,8(had to drop normal weight to accomplish this...12x55,10x60,8x65, supersetted with Underhand close grip pulldowns doing 1 1/2's(one time down and half way up and then back down is one rep)..12x80,12,80,10x80 (we're pumping now bro!!)
Flat dumbbell benches(also 1 1/2's, one rep again is up, halfway down, back up, then down).....10x70,5x80,5x85..superset with Bent over rows with an underhand grip...12x80,12x90,12x100. Again, talk about breathing hard, these reps that are normally nothing are very heavy today! No rest between all sets is taking its toll!! LOL...
Dumbbell pullovers...3 sets of 10x80
Shoulders...
Side cable laterals with a strip set dropping 20% on the last set....12x45,12x55 Supersetted with Front nuetral shoulder raises..10x30,6x30(pooped out on this last set!)
Seated rear laterals raises...12x45, followed by intense posing of the back for 2 1 minute sessions.
Traps....
Dumbbell shrugs, 20x65,15x85,10x95
I was whipped! Actually had to sit down(after I got my recovery drink started in me), and just chill for about 10 minutes! Whew...tough one, but those are the ones that pay off.
United StatesChest and back..
Decline barbell benches...12x185,8x205,6x225,3x250 supersetted with Medium wide grip lat pulldowns...4 sets of 10x110(by the last set, it felt like a thousand instead of 110!)On the last set set I did a static strip, dropping 20% of the weight immediately and holding for 30 seconds.
Incline dumbbells...my goal was to do sets of 12,10,8(had to drop normal weight to accomplish this...12x55,10x60,8x65, supersetted with Underhand close grip pulldowns doing 1 1/2's(one time down and half way up and then back down is one rep)..12x80,12,80,10x80 (we're pumping now bro!!)
Flat dumbbell benches(also 1 1/2's, one rep again is up, halfway down, back up, then down).....10x70,5x80,5x85..superset with Bent over rows with an underhand grip...12x80,12x90,12x100. Again, talk about breathing hard, these reps that are normally nothing are very heavy today! No rest between all sets is taking its toll!! LOL...
Dumbbell pullovers...3 sets of 10x80
Shoulders...
Side cable laterals with a strip set dropping 20% on the last set....12x45,12x55 Supersetted with Front nuetral shoulder raises..10x30,6x30(pooped out on this last set!)
Seated rear laterals raises...12x45, followed by intense posing of the back for 2 1 minute sessions.
Traps....
Dumbbell shrugs, 20x65,15x85,10x95
I was whipped! Actually had to sit down(after I got my recovery drink started in me), and just chill for about 10 minutes! Whew...tough one, but those are the ones that pay off.