CNS Warm up
-Take muscle through entire function / biomechanical range of motion
-Utilize short rest periods
-Utilize static stretches / peak contractions
-Let the tempo dictate the load / performance
-Fatigue work at the end
Tri-set (4 rounds) (15 second rest between each exercise, 3 min rest between each tri-set) (3 second static stretches at the bottom of every rep on every exercise)
-Flat Barbell Press
-Incline Barbell Press
-DB Flys (external rotation of the wrist slightly bent elbow into a internal rotation of the wrist locked out arms, I wish I could find a video to show you guys how it done, I think Ben Pak may have one)
-Chest Dips until I can only get 1 rep with my bodyweight (used more of a 3312 tempo so I didn't have to strap two 45 pound plates around my waist) Took about 4 sets (10 second rest periods)
-DB Flys (4 second static stretches, 3 second peak contractions) superset DB Pullover 1 set
-Weights were dictated by my tempo, only used 2 plates a side / 1 plate a side on most sets, I can either recruit the maximum amount of pec major / pec minor muscle fibers within every exercise, or I can recruit half that amount via using crazy loads.
-Ran out of
-Just about out of Liquid
-20 sprays intra
-4 caps i-gh-1 pre workout (my sweet spot)
-Surprisingly still lowering the bodyfat and my bodyweight is still maintaining 215-214.
-Workout was done in about 40 mins, fast paced get in get out, love it. Chest was super pumped.