Day 10
Midday Cardio 25 mins Stairs
PM Training
Barbell Upright Rows
4 sets
95x10 115x10 135x10 135x10
Barbell Shrugs
225x10 315x10
Barbell Military Press
135x10 155x8 175x6 185x6
Barbell Upright Rows
4 sets
95x10 95x10 115x10 115x10
superset
Barbell Shrugs
225x10 x 4 sets
DB Press and fly with back on excersize Ball, body in incline position, each rep one press, on fly
55x8 x 4 sets
superset
DB Incline Press, holding alternate DB above head.
60x6 70x6 80x6 90x6
Close Grip Barbell Bench
205x10 205x8 205x7
superset
Dips
3 sets to failure
superset
V bar Push Downs
70x15 85x10 85x8
Dips
3 sets to failure
Incline Barbell Bench Press
135x10 135x10 155x10 185x6 185x6
superset
Wide Grip Pull ups
5 sets of 10
Underhand Bent Over Barbell Row
135 x 20 x 5 sets
superset
DB Bench Press, Rotating, Starting at hammer grip
55x20, 60x15 x 4 sets
Decline Barbell Press
135x20 x 4 sets
superset
Narrow grip pull downs
180x10 140x20 160x15
PM Cardio:
Took three volume,
took my lady out for drinks at fridays,
She had henny, i had club sodas, three shrimp cocktails, no sauce and a baked potato. Then went home and had incredible sex. The pumps from volume are definitely in the gym and and without a doubt in bed. Honestly it took a little while to notice how strong this stuff really is, but last night was the nail in the coffin!!! The sex was extra crazy, my pumps in the gym have been great and my strentgh is still maintaining despite high high volume. I hit three chest workouts in two days and i am not even that sore today. We are on the way!