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 really felt good on this day.
-Focused on feeling the pecs and biceps really work. Kept the rest short.
-I can see a noticeable size difference in my chest and biceps in the past year.
-On the EZ bar preacher curls I used the closest grip. I haven't used this grip in years. I can definitely tell I'm hitting things that haven't been hit in a while. The burn and pump was crazy on the EZ bar preacher curls.
7.26.16
Incline DB Bench
75s x 12
80s x 12
85s x 12
85s x 12
Flat DB Bench
85s x 8
90s x 8
95s x 8
95s x 8, drop to 80s x 8
Flat DB Flyes
4 sets of 12 w/40s
Deficit Push Ups
4 sets of 10
Incline DB Curls
25s x 12
30s x 12
30s x12
EZ Bar Preacher Curls
3 sets of 12 @ 55#
Reverse Curls
2 sets of 15 @ 45#