Weekend Workout Update's

Heavy Chest & Back Day: 90%

Big Layne was in town with his wife...they spent the night with my wife and I since they were leaving from Indianapolis really early to go on their vacation. It was great to see them again and hang out for a while. I talked to Layne about a lot of things, I just hope he gave me the right advices Anyway, I'm just trying to squeeze in some workouts here before the holidays hit pretty hard. Things are continuing to rock and roll and I am hoping to carry this momentum into the new year!

BB Incline Press: 290 for 5 reps, 5 reps, 5 reps

These felt solid and smooth for 90%...I was going to determine the volume here by feel since the weight is getting pretty heavy, but the first 2 sets went up without much struggle at all, so I did the normal 3 sets here.

Rack Chins: +180lbs for 5 reps, 5 reps, 5 reps

These, as always, felt incredible. Again, I have altered the angle to be slightly more upright to hit more of a pulldown movement and I feel that these just crush my lats! Bodyweight plus 225lbs here I come!

HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps; 4 plates each side for 8 reps

Just a decent auxiliary movement. I focus more on tempo and squeeze here. I've bumped up to five plates before, but I lose the mind-muscle connection when I do that, so I will keep this exercise in the auxiliary range and focus on the squeeze.

BB Pendlay Rows: 325 for 8 reps; 315 for 8 reps

As you've noticed, I dropped back down to 315 for my second set here. I have done 325 with really strong reps before, but today I just wasn't feeling it. I think the heavier rack chins today took a little more out of me than usual, so I had to bump it down to 315 for set 2. The first set was to "trappy" with the pulls off the floor. With 315 though, the reps were solid and it right where I wanted them to.

DB Incline Flys: 105s for 9 reps, 8 reps

I will let the video speak for itself:



HS Lat Pulldowns 4 plates each side for 8 reps, 8 reps[/B]

By this time, my lats were toast. I did what I could here and moved on to the fascia stretching...

DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

And...I'm spent! Had dinner with Layne and Isabel, hung out for a bit at the house, and had a great time!

Heavy Shoulders & Arms Day: 90%

Worked out at the Greenwood LA Fitness today. I had a lot of things during the day that I had to take care of, and for some reason, developed a migraine headache around 3 o'clock that continued well into the workout. Now, I am the type of person that gets a headache (always a migraine, never a small one) about 2-3 times a year. I never take medication unless it is just making me sick, dizzy, etc. I decided to lay off any ibuprofen and just let my body take care of it - which I honestly feel like that's a big reason why I hardly ever get sick or anything. Anyway, sure enough, I was struggling during the beginning part of the workout, but byt the time I got towards the second half of it - the migraine was completely gone

Smith Seated Military Press: 270 for 5 reps, 5 reps

This Smith Machine was a little different than the ones we've been using. It also felt a little heavier...but we made do with what we had and got our work in.

EZ Preacher Curls: 135 for 5 reps, 5 reps

C'mon biceps...grow for me! They felt like what 90% is supposed to feel like, so we will see how the next power day goes.

EZ Skull Crushers: 160 for 5 reps, 5 reps

Again, felt pretty solid...took my time working up to it though to make sure the elbows were ready to go. A couple of solid sets...byt this time the headache was working itself out.


BB Standing Curls: 160 for 6 reps, 165 for 5 reps PR!

I decided to bump up the weight a little and do what I could:



BB Decline Close Grip Bench Press: 315 for 8 reps; 325 for 6 reps

No headache = bump the weight! Triceps are making solid progress, so why stop? I think I was more happy my headache was completely gone than anything else though lol

DB Incline Lying Curls: 60s for 8 reps, 7 reps

Looks like the 60s are here to stay...solid sets here and nothing but all out BURN!

Cable Rope Extensions: Stack for 8 reps, 8 reps

Just a solid workout finisher before my post workout shake and a drive home. With the holidays coming up, my journal might be a little hit and miss, but I will try to post as much as I can (mine starts early now that I have 4 families lol). I hope everyone has a great holiday season!

Sporto