Monday: PM Weight training + Cardio
Chest, Biceps:
Smith Floor Presses - 135 * 20, 185 * 15, 205 * 12, 225 * 8, 225 * 8, 225 * 8
Incline Hammer Press (wide-grip) - 90 * 20, 180 * 20, 180 * 20, 180 * 20, 180 * 20
superset with
Two-arm DB Curls - 20 * 30, 30 * 20, 40 * 15, 40 * 15, 30 * 20
Decline DB Presses - 70 * 15, 70 * 20, 70 * 20
superset with
Seated Two-arm DB Hammer Curls - 35 * 20, 35 * 20, 35 * 20
High-incline DB Flyes - 40 * 15, 40 * 15, 40 * 15
superset with
Close-grip EZ-bar Curls - 70 * 25, 70 * 25, 70 * 25
Pec-dec Flyes - 150 * 20, 150 * 20, 150 * 20
superset with
Horizontal V-grip Cable Curls - 50 * 20, 50 * 12, 50 * 12
Weight - 223.8 lbs.
- insane supersetting workout. Started off with Smith Floor Presses by themselves to focus fully on the peak contraction as well as low-reps to hit those slow-twitch fibers real good, and tear up the muscles from deep within. I laid on a 3 inch tall plastic stepper (like they use in aerobic training, etc.) and went to a complete stop on the bottom of each rep. Holy HELLLLLL, you simply can't cheat on these ! I felt like someone held a torch to my pecs after these. Then began my crazy chest/bicep supersetting. 180 for twenty reps on Hammer Incline Presses makes me feel real good; I pump them out non-stop like a damn machine; Thomas the Tank
Non-stop supersetting from the presses to the DB curls, and I got a hellacious pump in no time. The 40 grams of Carbo-Gain (by NOW) I added to my four topped scoops of Xtend did me gooo-hoood ! Filled up my entire body with blood and nutrients, and I appeared 10 lbs heavier than I normally look, no $hit ! I did 70s for 15 on decline DB Presses on my first set, but then on the 2nd and 3rd, the weight got considerably lighter for whatever reason - a second spurt of energy ? - and I pumped out 20 deep etching reps each set. All supersetted with the Hammer Curls.
The Close-grip EZ bar curls make me look like a mini-Coleman (ya, I'm feeling a little cocky right now), but for real, every muscle in my upper body stands out as if they're all Synthol'ed up. Veins everywhere, and bulging biceps, shoulders, traps, and a chest that wanted to rip through my shirt by now. The pec-dec flyes with 150 for twenty reps was also much easier than expected. These supersetted with the Horizontal V-grip Cable curls was the ultimate icing on the cake for myself. I felt invincible running through the crows of people forth and back between the two exercises. Had a Arnold-like chest sticking out without even trying, and arms nice and full from my biceps to my triceps to my forarms. My pecs looked like mountain tops and my arms like tree-branches. I walked out of the gym with a body-high like I haven't experienced in a looong time, thinking about my run ahead.
Side Note: All day I've been YURNING to get to the gym. I took Friday through Sunday off after three hard-core sessions in the gym last week, and I enjoyed some carbs during that time as well. I knew that today's workout would be a highly anabolic one, and $hit, I was right. I knew I'd have the energy of a coked-out druggie (some comparison, huh?) and I knew I was gonna give this workout my all. I don't know what it is, but ya'll fellas have really fueled my fire lately with the comments and such, and I've just realized that getting myself shredded and diced to the bone is my ultimate goal, and ultimate accomplishment once again. I won't stop short of nothing, and I seriously thank you all for the support !
Cardio:
Immidiately after I got back home, I swallowed 3 grams of CEE with the remaining Xtend. Then took off running, shirtless in some shorts. I ran for 20 minutes before finding a grassy 80-90 yard long hill with a varied slope, and I got to thinking of my bud Volcom and his nut-job HIT-like cardio training on the soccer field. I was 2 miles away from the nearest grassy plain, so I figured I'd take advantage of the Hill this time around. I did 6 all-out sprints up the hill, slow-pace jog down after each completed hill, and 20-30 seconds of walking and heavy breathing at the bottom of the hill before taking off again. It hurt like hell, but in a good way! It ended up being a 30 minute cardio session immidiately following a 70 minute gym session, and I called it a day. Confidently I ran the 5 minutes back to my apartment, still feeling high on my newfound drive and feeling very confident over today's accomplishments. This session following 9 hours at the office was simply unheard of, and it's only Monday, so I've got a whole week ahead of me with the same kind of training. Starting tomorrow morning, I've got another fun cardio session coming up around 6AM, fueled by some ephedrine and JetFuel
(I mean, $hit, I just wrote a book-chapter length review of today's workout,
THAT'S how good it was !)
