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.

Notes:

-I had a crazy pump in my shoulders.

-My triceps were so pumped they were painful at times.

-I really enjoy the mindset change when going back to bodybuilding training. Neither are easy, they are just different. It's a nice change of pace.

- I love this volume.

-Rest was 1 minute on everything.

 

7.7.16

A. Seated DB Shoulder Press

4 sets of 8 w/70s

 

B. Seated DB Lateral Raises

4 sets of 8 w/30s

 

C. DB Rear Delts on Incline Bench

4 sets of 15 w/20s

 

D. DB 6-Ways

4 sets of 10 w/10s

 

E. Overhead DB Tricep Ext. Standing

3 sets of 12 w/70#

 

F. Straight Bar Pressdowns

Setting 8 x 20

Setting 9 x 20

Setting 10 x 20

 

G. Pronate DB Kickbacks

3 sets of 10 w/15s

 

H. Rope Pressdowns (rest 30s)

7 sets of 10 on setting 8