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. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.

(MISSED TRAINING SESSION) This is the first training session I've missed in a long, long time. I can't remember the last one. Last week was a bit crazy to say the least. Long story short out dog ran off last Monday and we found him late Thursday night. We live in a pretty rural area with a lot of woods, creeks, fields and countryside. Our neighbors and us all searched all week long. By truck, UTVs, on foot, etc. I also went from getting my typical 7-8 hours of sleep a night to 5-6 hours a night. My nutrition wasn't perfect either.

I was able to squeeze my upper body days in during the day on a few days, but didn't have the time for a long lower body session so I decided to move it to Saturday. I was about to get ready to go to the gym when our dog ran off again. We had been outside and he was with us on a long training leash. He was laying down napping out back were he likes to lay, so I took his leash off and went inside to change clothes.

When I came back out my wife informed me that she looked up and he was gone. We tried calling for him and he wouldn't come. So I immediately started searching for him and a couple hours later he came home. At this point I didn't have time to train and had family plans the rest of the holiday weekend. This is rare, but I decided to skip the session that week and push it to Wednesday of the upcoming week.

Since I'm just coming off of Nationals and not training for anything specific in terms of competing, I'm ok with that. If I was training for a competition I would've made the time to get in it. Family was just more important this weekend.

Notes:

-This session felt really good. I love the chest and bicep pump.

-My arms have definitely grown this past year.

-I kept rest to 90s on incline 1 minute on everything else.

-On incline I focused on moving the weight. Everything else I tried to get more out of less and really feel the muscles working. The damn 70# DBs felt heavy.

 

7.5.16

A. Incline Swiss Bar Bench Press

135x6

185x6

205x6

225x6

235x6

 

B. Flat DB Bench Press

80s x 12

80s x 12

75s x 12

70s x 12, drop set, 45s x 8

 

C. Incline DB Flyes

4 sets of 12 w/30# DBs

 

D. Deficit Push Ups

4 sets of 12

 

E. Palms Up DB Curls

25s x 8

30s x 8

35s x 8

 

F. Hammer Curls

3 sets of 10 w/35s

 

G. Axle Curls

3 sets of 12 w/55#

 

H. Reverse Curls

2 sets of 15 @ 40#