TheWhiteRhino
New member
Hit chest on Tuesday. Was feeling intense on my way to the gym. I can always be certain my lift will be a good one if I am ready to go hours in advance. This lift was later than normal at around 5:30. I hit a quick warm-up and started to smash. Up first was flat bench. I had tweeked a minor slap tear on the previous arm day during weighted dips. Due to this fact I was skeptical about going heavy on bench. None the less I got through 4 sets finishing at 315 for 6. I rested 2 minutes between sets. I then proceeded to the pec-deck where I hit three sets of 20 reps with 30-45 second breaks in between. I felt engorged at this point. I then went to Incline Bench where I hit three sets finishing at 315 for only 3 reps. The muscle feeding sets of 20 made this lift more difficult than usual. I then moved to incline dumbbell flies at 3 sets for 20 reps. Again with small rest periods. Next was the hammer strength press machine. I worked my way up to 315 for 4 reps after 3 sets. I then finished with cable crossovers for 3 sets of 20. My peak contractions were so painful that squeezing at the top of every movement was unnerving. I say this because I felt as though I was about to have a superficial hemorhage of within my peck region. Yes the pump was that rediculous.
Upon completion a friend of mine made note that my chest looked much better this week than last. This leads me to believe that this spontaneous change-up in routine is more beneficial at this time. I remember suggesting that I was going to work in the 8-12 rep range and remain pretty standard from there. Looks like that wont be happening. I am going to continue to split my muscle groups the same as I mentioned on Tuesday. However, I am going to hit big lifts for some of the more standard/compound movements for each muscle group (ie bench press for chest or close grip bench for tries etc.) and follow-up those lifts with more isolation and fine-tune movements at 3 sets of 20 reps. Basically I will traumatize the muscle and then flood it with blood when doing the 20 rep sets. If the other body parts feel anything like chest did then I will be sticking with this, at least for the first month.
Wednesday was cardio and core. I completed some interval training on the olyptical and finished up with some basic core work.
Today is shoulders. I'll follow up with today's lift at a later date.
Stay anabolic!
Upon completion a friend of mine made note that my chest looked much better this week than last. This leads me to believe that this spontaneous change-up in routine is more beneficial at this time. I remember suggesting that I was going to work in the 8-12 rep range and remain pretty standard from there. Looks like that wont be happening. I am going to continue to split my muscle groups the same as I mentioned on Tuesday. However, I am going to hit big lifts for some of the more standard/compound movements for each muscle group (ie bench press for chest or close grip bench for tries etc.) and follow-up those lifts with more isolation and fine-tune movements at 3 sets of 20 reps. Basically I will traumatize the muscle and then flood it with blood when doing the 20 rep sets. If the other body parts feel anything like chest did then I will be sticking with this, at least for the first month.
Wednesday was cardio and core. I completed some interval training on the olyptical and finished up with some basic core work.
Today is shoulders. I'll follow up with today's lift at a later date.
Stay anabolic!