The plan was to try moving to a 6-day training schedule, but plans change. Saturday was our wedding anniversary, so my wife, son and I got an early start on the day, and on Sunday we had to get going even earlier in order to help some friends in need. No big loss, as it was good recovery time and a good weekend, which meant starting the week on a high note…
Chest: Incline DB presses (3×30,20,15 + X Reps); Incline flyes (3×10 + X Reps); DB bench presses (2×20,12 + X Reps); Flat flyes (2×10 + X Fade)
Back: One-arm DB rows (3×30,20,15 + X Fade); Pullovers (3×10 + X Reps); Bent-over bent-arm laterals (3×30,20,15 + X Fade); DB shrugs (3×30,20,15 + X Reps)
Abs: Knee ups (3×20 + X Reps), Full-range crunches (3×20 + X Fade)
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: I wanted to really feel my chest workout today… And I did! Started with incline work, as my upper chest has been looking a bit flat, and finished off with flat presses and flyes, but just two sets of each of those. The low-rest between sets makes them much more efficient, especially with the fatigue build up from incline work. I did my least favorite exercise for back, yet I loved it. Time off from One-arm dumbbell rows was a good thing, I guess, as they felt incredible during and after. I think my old distain for that move was simply their time-consuming nature, being a one-arm movement. The feel made up for that, so there was a new-found fondness for them.
