Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-This session felt really good.
-I had a huge pump and have definitely improved my body composition over the past 10 weeks.
-I'm handling heavier weights, but still really feeling the muscles work. It's taking heavier weight to get the same effect weeks ago.
-My work capacity for this type of work has definitely improved.
-I was sore in my chest and biceps from this session. Chest soreness is fairly common for me, biceps soreness is very rare.
8.25.16
Incline DB Flyes
40s x 12
45s x 12
50s x 12
45s x 12
Axle Floor Press
135x8
185x8
225x8
275x8
245x8
245x8
DB Bench Press
95s x 6
95s x 6
105s x 6
105s x 6
105s x 6
Pec Minor Dips
4 sets of 8
DB Twist & Press
65s x 12
65s x 10
60s x 12
Seated Palms Up DB Curl
30s x 10
35s x 10
35s x 10
Cross Body Hammer Curl
3 sets of 10 w/45s
Zottoman Curls
3 sets of 10 w/25s
