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. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.

Notes:

-This session I had a crazy pump and was so fatigued  I had to drop the weight significantly on DB bench.

-Rest was 1 minutes on flyes

-Rest was 2 minutes on incline

-Rest was 1 minute on everything else

 

8.17.16

Cable Flyes

4 sets of 12

 

Incline Axle Press

135x8

185x8

225x8

225x8

225x8

 

Flat DB Bench Press

90s x 10

85s x 8

75s x 10

75s x10

 

Dips

4 sets 10

 

Hex DB Press

4 sets of 10

 

DB Preacher Curls

3 sets of 12 w/30s

 

Concentration Curls

3 sets of 8 w/25#

 

Reverse Grip EZ Bar Curl

3 sets of 10 @ 55#