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 good training session. Everything felt good and I got a huge pump.
-Rest was 90s on Incline DB and 60s on everything else.
8.2.16
Incline DB Bench
80s x 10
85s x 10
90s x 10
90s x 10
Hex DB Press
4 sets of 12 w/50s
Cable Crossover
1 set of 12 on setting 2
3 sets of 12 on setting 3
Pec Minor Dips
4 sets of 10
Alt. DB Curls
30s x 12
35s x 12
35 x 12, then switched to cross body hammer curls for 6 additional reps.
Cable Rope Curls
3 sets of 12 on setting 7
Reverse Curls
2 sets of 15 w/45#