Holy humidity! We’re in our last warm stretch before the real fall weather takes over, and there’s nice storm brewing, so humidity is way up there. Even with windows open in the gym, it was a major sweat fest…
Delts: Upright rows (4×30,20,15,10 + X Reps); Incline laterals (3×30,20,15 + X Reps); Seated laterals (3×30,20,15 + X Reps)
Triceps: Dips (4×20,15,10,8 + X Reps); Overhead extensions (3×10 + X Reps); Kickbacks (3×30,20,15)
Biceps: Standing curls (4×30,20,15,10 + X Reps); Incline curls (3×10 + X Reps); Concentration curls (3×30,30,15 + X Fade)
Forearms: Wrist curls (3×30,20,15 + X Reps); Reverse wrist curls (3×30,20,15 + X Reps)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary: Another fantastic one today, despite the crazy humidity. With motivation levels pretty high, I ended up bringing back full POF/3D in order to hit all muscle groups from every angle. Part of it may just have been out of the enthusiasm of being able to do full range-of-motion training now with the new gym setup.
I used the dip attachment for triceps, and they got blasted as a result. Kickbacks were a nice change, too. Full-range POF on biceps brought on a significant pump, as well, and TORQ on forearms had them on fire today… It was a bit of a shocker to see some vascularity.. In October!
The handy PowerBlock dip attachment in place for some triceps torture.
