Week 11, Day 3 - Shoulders & Triceps

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 was pretty good overall. My son wanted to go to the gym with me, so it took a little longer to get through than I had planned.

-Everything felt good and strong. I also got a nice pump. I'd say it was a good day.

9.10.16

Log Push Press

135x10

165x10

175x10

185x10

Arnold Press

2 sets of 6 @ 80# DBs

2 sets of 6 @ 85# DBs

Strip-the-Rack Presses

1 set of 5 @ 155#

2 sets of 5 @ 175#

DB Shrugs

4 sets of 20

DB 6-Ways

3 sets of 10 w/10# DBs

1-Arm Rope Pressdowns

4 sets of 6 on setting 12

Overhead Rope Tricep Extensions

3 sets of 12 on setting 9

Bench Dips

40, 30, 30

Little man was supposed to be going with mommy to get her hair done while daddy went to the gym this morning. I left his playroom and told him I was going to get ready. When I went to tell him bye I noticed he had already dressed himself and he said, "I'm ready to go to the gym with you daddy". Needless to say... I couldn't say no to that. So now he's working in on some DB shoulder presses. #littleman #gymlife #dadlife #earlychildhooddevelopment #play #imagination

A photo posted by Chase Karnes (@chasekarnes) on Sep 10, 2016 at 9:27am PDT