I cannot believe how sore my chest is from Day 1 of this new program.
The last program for chest was 4 sets in total and this one is 6, so we are still talking low volume here.
But analysing the old program it was all pressing, and when failure set in it will have been the case of chest shoulders and triceps all failing at a similar rate.
Or the smaller triceps failing before the larger pec muscles, not a bad thing as I was trying to work everything at once on the base moves.
So the plan was with this new program was to hit the areas I wanted to, hence the pre fatigue isolated exercise first.
Granted I cannot lift as heavy on the base move-but I have done a shit load of that for a long-long time. Like I said in the article in the programs section, there is a need for a change of mind and body.
So the fly before Bench Press -really targeted the pecs -sore as hell, and loving it.
Day 2 of the new program called for again a pre exhaust -type move prior to the base movement in order to gain the same affect, namely targeting the muscles I want to.
Here was how this morning’s session went.
Gym Brain And Brawn
Shoulders And Arms
Sit Ups 2 x 20 5kg
Hyper’s 2 x 20 5kg
Lat Raise 17.5kg 12
Standing Press Behind Neck 40kg 12
Lat Raise 17.5kg 12
Standing Press Behind Neck 40kg 8
Bent Over Lat Raise (head on bench) 20kg 12 and 12 again
Arms Always Hang Down -Palms Face The Ceiling From The First Twist Onwards And Also On The Negative
Incline Dumbbell Curl 15kg 12 then 8 (very hard and done very strict)
Thick Bar Curl 10kg aside 10 reps
Dumbbell Triceps Overhead Extension (one dumbbell two hands, back braced on the rear side of the preacher bench, reach down behind head, good stretch – contract hard overhead) 25kg 12 and 12
Dips 20kg for 12 reps
If I got 12 it will go up next session
Below 8 it stays the same until I get 12 or beyond
The Lat Raise before the press made the shoulders scream as the triceps –still fresh pushed the delts on further
No forced reps on this program –just a basic weight rep progression—pushing hard but not balls out
Training with the girls and Vince this took 45 min to get through
Roll on legs on Saturday — ohhh eck 20 reps squats haha
Love to ya all Ian