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:

-Overall this was a good training session.

-Nothing too exciting, just putting in the work.

 

8.9.16

Incline DB Flyes

30s x 12

35s x12

40s x 12

40s x 12

 

Swiss Bar Floor Press

135 x 6

185 x 6

225 x 6

275 x 6

 

DB Twist and Press

4 sets of 12 with 65s

 

Pec Minor Dips

4 sets of 10

Superset w/

Deficit Push Ups

4 sets of 10

 

Cross Body Hammer Curl

40s x 12

45s x12

45s x 12

 

EZ Bar Preacher Curl Close Grip

45# x 8

65# x 8

75# x 8

 

Zottman Curl

3 sets of 10 w/30s