Aight, CVD has a lil swagga back. After a year of battling injuries, getting married and complacent, and literally almost dying of food poisoning on my honeymoon, I've decided its f'n time. I dont feel like im one of the elite any more, but im damn sure gonna train like I am. No anabolics, will supp heavily but nothing out of the ordinary (whey, bcaa. creatine, pre workout supp, etc..). I will use alot of the principles and protocols that I employed when doing my HTST routine, with some strategic tweaking for my liking...all right chumps, lets do this!
Day 1
warm up
plyo-pushups using med ball pendulum 1x20
bench ( 1 min rest)
225x20
275x2
300x2
305x2
315x2
320x2
330x2
340x2
350x2
225x25
side laterals
35x12x5
db low incline press
80's x 30, x 20, x 15
bent laterals
25's x 12 x 5
diamond dips (alternating weight from side to side each rep)
bw x 16x3 (these are vicious!)
Blast strap bw tricep extensions
3x12
thumbs down side laterals
15'x 12x5
cardio
1 mile on track, 6 mins 40 seconds
Day 1
warm up
plyo-pushups using med ball pendulum 1x20
bench ( 1 min rest)
225x20
275x2
300x2
305x2
315x2
320x2
330x2
340x2
350x2
225x25
side laterals
35x12x5
db low incline press
80's x 30, x 20, x 15
bent laterals
25's x 12 x 5
diamond dips (alternating weight from side to side each rep)
bw x 16x3 (these are vicious!)
Blast strap bw tricep extensions
3x12
thumbs down side laterals
15'x 12x5
cardio
1 mile on track, 6 mins 40 seconds