7/8
Changing my workout up a bit to accommodate some "supps" I'll be taking. Trying to get the most out of them along with my diet. For the time being, higher reps and lower weights, and I'll cycle back to high weight low rep in a month, want to try to up my reps at lower weights and work a little more volume and hypertrophy. We'll see how it goes. Anywhere you see "/" indicates a drop set...holy hell these are killers!
BB Flat bench:
135x20
185x12 /135x16
225x5/135x10
275x2/135x10
BB incline:
135x8
225x5
245x4
245x4/135x8
DB Bench:
These are super setted with 45 lb Bent arm DB pull overs, VERY light weight, focusing on something I picked up watching Kai, when reaching back I'm only going until the weight disappears and then coming back up, trying to keep as little work off the back as possible and really focusing on keeping my upper chest flexed the entire time (that gets hard without weight!!, lol) I don't want to lose focus bc of form, that's why the light weight. I'm trying to re-engineer how my body works, I want my arms to move bc my chest is flexing and pulling my arms into position, not bc I'm using my shoulders, back and arms to move the weight. That, in a nutshell is how Kai explains it.
100x4 /45x20
100x2/45x16
75x6/45x16
And to end with a super f'in pump-
Cable inner chest press (drop the ego-these are to bring out detail work)-again focusing on using my chest to bring my hands together while using as little shoulder, arms,back and body weight as possible. When done right my chest feels very close to exploding and I'm about to puke! lol
40x12/20x24
40x10/20x20
50x8/20x16
Next week, if I have enough time, I'll continue another 6 sets of Cable chest in reverse order...also depends if I have the energy for it, upping the cals so hopefully I'll have more fuel to burn.
example of reverse order, crazy sets.
20x24/40x12
20x20/40x10
20x16/50x8
This high rep work is hell, but per my trainer, I'll trust him. He's an actual pro competitor with the body to back it so I'll trust him.