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:
-Was a solid session overall, I felt good and got a good pump.
-Right shoulder is still not 100%, but it's not getting any worse. I may go get it looked at soon. I know something is going on with my pec, rotator cuff, trap and possibly lat.
-Got a good pump and really focused on feeling the muscles.
-I'm having to bump up in weight on some things now to really feel the muscles.
-Rest was kept to 1 minute
7.14.16
A. Seated DB Shoulder Press
4 sets of 10 w/65s
B. Seated DB Lateral Raises
4 sets of 8 w/35s
C. DB Rear Delt Raises
4 sets of 12 w/25s
D. DB 6-Ways
4 sets of 10 w/8s
E. Close Grip Push Ups
30, 15, 12
F. Straight Bar Pressdowns
Setting 10 x 15
Setting 11 x 12
Setting 12 x 10
Setting 13 x 8
G. Rope Cable Kickbacks
3 sets of 10 on setting 2
H. Rope Pressdowns
4 sets of 12 on setting 9