The mornings are getting crisp with the fall air, and you know what that means. Great workouts! At least that’s what it means for me. Nothing beats early-morning training when it’s a bit cold. No idea why, but I love it. Plus, it turned into a family training day (sort of)…
Delts: Upright rows (3×30,20,15 + X Reps); Incline laterals (3×12,10,8 + X Reps); Forward-lean laterals (3×30,20,15 + X Reps): DB presses (3×12,10,6 + X Reps)
Triceps: Lying DB extensions (3×30,20,15 + X Reps); One-arm DB extensions (3×15,12,10 + X Reps); Dips (3×12,10,8,6 + X Fade)
Biceps: Standing curls (3×30,20,15 + X Reps); Incline curls (3×15,12,10 + X Reps); Concentration curls (3×12,10,8,6 + X Fade)
Forearms: Wrist curls (3×30,20,15 + X Reps); Reverse wrist curls (3×30,20,15 + X Reps); Alternate hammer curls (2×12,10)
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 woke up even earlier than normal today because of the anticipation of a great workout. The energy must’ve been contagious, as my 3-year old son decided to join in on the action, too. I wish I had the video camera rolling, though, as it was quite impressive and entertaining. He decided to to KettleBlock deadlifts, presses and even chins off the dip station. Complete with grunting sound effects. Great way to test my focus, since it was so hard not to chuckle during my sets.
Back to the training… I brought back the DP 4X/3X on stretch and contracted exercises today, with standard TORQ on the compound moves. A great combination of rep ranges and time under tension.
Noticing that my delts are looking a bit flat, I added a bonus set of DB presses at the end, which also meant not needing (or being able) to use extreme weight. Dips were great at my last arm workout, but I decided to try them as my contracted move today, making sure not to completely lockout on any reps, since that would mean resting rather than actually contracting the muscles. Going a bit heavier with DP 3X on the contracted moves for bis and tris was different, and good! I finished forearms off with a bonus set of Alternate hammer curls, an old favorite of mine. Just two sets with 30 seconds of rest between, so I guess athat could be considered my firs-evert DP 2X set. LOL
