I had an experience last night so good that...
"I wrote a little song about it... Like to hear it… Here it goes…."
I get Deep Sleep, I mean Comatose! You cannot sleep now that's morose. Grab HGHpro and take a dose, now close your eyes it's time to doze!
So how well does a man have to sleep to decide to put it to song.
I am not going into all the detail of yesterday it would just be redundant. However we can say that I had another repeat night of great sleep after an emoitionally trying day. 30-45 minutes post dose body and eyelids got heavy. I stayed up about 10 minutes past that laid down closed my eyes nuzzled in and was gone. Woke up for my normal nightly urination got back in bed and fell immediately back to sleep. Woke up startled by the alarm clock. Most days I am semi conscious. I start waking up at 3:30 and try to sleep that next 20-30 minutes, even hitting snooze on occasion. Last night I just slept until the alarm went off.
Now for the workout… I had a really great one. Lots of pump, I hit muscle failure on most of my sets. I was working out from a bit of memory of last time as I forgot my clip board with my workout and last weeks weights at home. Not being able to track progression could have really bothered me if I let it but instead I picked weights and worked with them until I couldn't do another rep with good form. That is what you will see me refer too qhite often as "Form Failure" and sometimes as an acronym obviously being FF.
Traps, Arms, and Rear Delts Workout 2
Traps
Rack Deads - 225x12, 405x10, 455x8, 455x6 These were done with 5 second holds at lockout with shoulders held high to really acitvate traps. An interesting modification was done for these and I was very happy with it. My gym's safety bars are at knee height in the power rack, not quite deep enough for good quality rack deads. I did them last week and though I was not overly happy with them they were sufficient to stimulate some growth in my traps and upper back but not a full rack dead. I digress, if you have the same situation at your gym regarding the safety pins not going low enough to bet below the knee for rack deads try this out. It worked out well for me. If your gym has a Hammer Strength Seated Shrug machine go to it load it up step up to it facing the back pad and reach down and grab ahold of the lower handles they will be about 2-4 inches below your knee you will be holding in a nuetral grip to so the tendon won't get as twisted and torched as in the pronated grip. These worked really well for me today.
Hammer Strength Shrug - 315x13, 315x12 - 5 second hold at top. Traps were just standing off of my shoulders at this point.
Rear Delt Machine - 120x13, 120x8>90x3 - This exercise as usual just felt awesome. My rear delts crave the direct attention they get from this move. That along with the stability to move more weight that the machine provides allows me to get more into it.
Triceps
Close Grip Bench - 115x20, 165x12, 175x10, 175x6 - I look at this and think back to just a little while ago repping 265 x 6 on these. Of course I was using explosive movements then it just baffles me how much the slow tempo and TUT principle drop your weights.
Skull crushers - 85x10, 90x8 Just wow, the burn was huge here. I was fighting hard for the 6th rep on the CGB and I was feeling it when I got under the 85 but it was work time. I was happy with 10 reps at this pace and decided to go up. As you can tell 90 got me to fail and that is the goal here.
Rope Tricep Ext. 120x12, 120x9>90x7 - Holy Crap I was loving it, with my arms at a dead hang my triceps looked like slabs of meat swelling to the point of almost sliding off of the back of my arm. FUGGIN PHENOMINAL!!!!
Biceps & Grip Work
Oly Bar curls - 55x15, 75x12, 75x10, 75x7 - Holy Burn Batman! My biceps were on fire, these are done so strict you would tink I have a Nun behind me with a thick azz yard stick and a life's time worth of sexual frustration...
Preacher Curls - Semi-Supinated Grip - 110x9, 110x4 - What in the strength drop offs is that? That is muscle failure Pimpin. It IS the goal suck up the ego and enjoy the growth! My biceps were so pumped they almost hurt. I really got the long head of the biceps good, it was pumped all the way down into my elbow. I think I will actually see some arm growth during the prep if I am lucky. Would be good my arms could always use a little bit more size.
Everlast Grip Worker - 3 sets of 20 squeezes per hand. This one has individual spring loaded depression tabs for each finger and works much better than the V shaped grip workers you see regularly. Much more even distribution across the hand.
I am not sure what has changed if it is weight loss, recomp or what but I am looking leaner. I am not going to punish myself with getting on the scale all the time I am a fluctuator and it can get into your head so 1-2
She may be a little harder than my normal fair but I like variety, and she makes me wanna WRASSLE!!!!
Then I give you some Marzia because well I must like you...
And a second round because she is worth it.
