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:

-This was a great training session. I had a major pump in the chest and biceps.

- Kept rest around 1 minute on everything except DB bench. That was closer to 1:15-1:20.

-On DB Flyes I held the last set for a 10s iso hold at the halfway point.

-On the Machine flyes I held the last set, last rep for as long as possible.

 

7.11.16

A. DB Bench Press

4 sets of 12 w/80# DBs

 

B. DB Flyes

4 sets of 10 w/40s

 

C. Machine Flyes

4 sets of 8 on the 80# setting

 

D. Pec Minor Dips

4 sets of 12

 

E. Seated Supinated Curls

25# DBs x 8

30# DBs x 8

35# DBs x 8

 

F. Cable Curls

3 sets of 8 on setting 8

 

G. Wide Grip Axle Curls

3 sets of 8 @ 65#

 

H. Reverse Curls

2 sets of 15 @ 45#