Today was first day of new routine. It was supposed to be chest/arms/legs but I hit legs 3 days ago. So I will start on Monday with legs. So it was Chest/arms/hips. Got a decent pump. Nothing out of the norm tho :dunno:. I sometimes take some time for the really good effects to show tho. So we'll give it more time and see what happens.
I took 2 caps Glycobol 45 mins pre w/o. This was just to experiment. I will be taking my caps post w/o from now on. My elixar consisted of 1 scoop Intra aid, 1 scoop Poseidon, 25g slow carbs. I definitely prefer fasted. I upped reps on all sets, as much as I could. Weights down on some things but it is to be understood with cutting and moving up reps.
The w/o -
1. Adduction - 30/50/70x25
2. ss w/ Abduction - 30/50/70x25
3. Medium Incline db press - 50x10 (+2 reps), 60x10 (+2), 70x6 (-1)
4. Low decline db press - 60x10 (+2), 60x8, 60x7; minimal rest
5. Wido iso press - 210x10 (+2), 230x9 (+1), 230x10 (+2) - guess I warmed up here, 250x6 (-2)
6. Flat bar pushdowns 75x12, 75x12
7. ss/ spider curls - 40x10 (+1), 35x14 (+1)
8. Db skullcrushers - 25x12, 30x12, 35x10 (+3!!)
9. ss w/ high incline db hammer curls - 30x12, 35x12, 35x12
10. Sprints on tredmill for 10 mins
Im happy with this workout. I feel its things are going to get much better as I adjust to this new routine....even tho the point of this routine is to never adapt or adjust
