This week I'm still just getting used to more volume and a body part split before starting my new programming next week. This isn't the exact split I'll be using, but it fit my schedule this week since things are crazy coming back after vacation. I felt really good today and was more pumped than I've been in years. I'm enjoying the change of pace in my training and a different focus for a little while. I'm also excited to see my strength gains over the next year once I start training more for strength and strongman again.
Next week I'll be getting a bit more specific with my nutrition. With all the stress and everything going on the past few months my sleep and recovery was crap. I've added in a new pre-bedtime supplement a few weeks back that's got me sleeping like a baby. So I'm hoping to see some nice changes with my new programming, nutrition in line and recovery taken care of.
7.17.15
A. Dumbbell Bent Over Row
45's x 10
65's x 8
85's x 8
95's x 8
105's x 8
B. Chest Supported Machine Row
225#x8
255#x8
285#x8
C. Wide Neutral Grip Lat Pull Down (w/slight lean back)
3 sets of 10
D. DB Shrugs
3 sets of 10 with 3 second pause at the top of each rep
E1. Rope Pressdowns - 4 sets of 8
E2. Tricep Kickbacks turning palm up at the top - 4 sets of 8
E3. Bench Dips - 4 sets of 8
E4. EZ Bar Barbell Curl - 4 sets of 8
E5. Hammer Curl - 4 sets of 8
E6. Rope Hammer Curl - 4 sets of 8