Hey Guys, sorry I’ve been away. Just been busy. Diet and training still the same.
weight 206
here’s the last workout
DC CHEST SHOULDERS TRICEPS C
CHEST
1)INCLINE SMYTHE Press AT A DIFFERENT ANGLE THAN WE PREVIOUSLY DID(WARMUP FIRST) THEN REST PAUSED OUT FOR 11-15 REPS FOLLOWED BY A STATIC HOLD AT ABOUT 2/3 OF THE WAY TO THE TOP...FIGHT THIS ALL OF THE WAY UNTIL THE BAR ACTUALLY STARTS MOVING DOWN TOWARD YOUR CHEST...THE STATIC IS TO BE DONE JUST 10 DEEP BREATHS AFTER FINISHING YOUR FINAL ATTEMPT AT PRESSING.
200 x 9 x 3 x 2.5 RP14.5 static hold
2) PECK DECK...THIS IS WHERE THINGS ARE GOING TO GET A LITTLE DIFFERENT...AFTER FEELING THE MOVEMENT FOR ONE OR TWO VERY EASY WARMUP SETS I WANT YOU DOING ONE ALL OUT STRAIGHT SET TO FAILURE LOOKING TO GET ABOUT 20 REPS
145 x 18
3.) DECLINE HAMMER STRENGTH CHEST PRESS- HERE I AM LOOKING FOR 2 STRAIGHT SETS OF 15 REPS...4 COUNT NEGATIVE ON EACH AND A FULL RANGE OF MOTION.
70/s x 15
70/s x 12
SHOULDERS
1) ID PROBALY GO WITH A PARAMOUNT OR SOME KIND OF BRAND X MACHINE PRESS IF I WAS YOU DONE IN THE SAME FASHION AS CHEST ABOVE AND REST PAUSED OUT FOR 11-15 REPS (AFTER WARMUPS) THEN DO ONE STATIC HOLD AGAIN STARTING THE STATIC ABOUT 2/3 OF THE WAY UP TO THE TOP.
120 x 8 x 4 x 3 RP 15 static hold
2.) SHOULDER TRI FUCTA! USING THE SEATED LATERAL MACHINE
90
TRICEPS
1)Reverse grip smith machine presses ON A FLAT BENCH I WANT THESE REST PAUSED OUT TO 15-20 REPS
140 x 12 x 5 x 3 RP 19
2)HAMMER STRENGTH DIP MACHINE OR SIMILAR...1 RP SET OF 25-30 REPS
145 x 18 x 8 x 4 RP 30