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