After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
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Monday was a good training day, and a rather slower day at the gym. I got in a great back training session, and hit some abs and calves to round things out. Really enjoyed the deadstop DB rows and the seated med ball good mornings on this one.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
4x10 per arm
B1) Supinated Lat Pulldowns
4x10
C1) Deadstop DB Rows
4x8 per arm
D1) DB Pullovers
4x10
*Good and slow, focusing on the stretch and contraction.*
E1) Seated Med Ball Good Mornings
4x15
F1) Hanging Leg Raises
4 sets, max reps
F2) Pit Shark Calf Raises
7x8
