I had contemplated changing my training schedule to take every fourth day as a rest day, but I’m way too motivated for that right now. Plus, it simply doesn’t feel like it’s needed at this time, so I may end up going with a rest day every seventh day for the time being. We shall see…
Chest: Incline presses (4×30,20,15,10 + X Reps); Flat flyes (3×10 + X Reps); Leaning one-arm KettleBlock flyes (3×10)
Back: Bent-over rows (4×30,20,15,10); Pullovers (3×10 + X Reps); Bent-over bent-arm laterals (3×30,20,15 + X Reps)
Abs: Knee ups (3×20 + X Reps), Full-range crunches (3×20 + X Fade)
Note: My current program is based on the 4X/TORQ and Super TORQ techniques, and various intensity techniques from Beyond X.
Summary: I got going a little bit late today, but you know what? It didn’t matter. My gym is literally 30 seconds from my office now, including the time it takes me to put shoes on. I love that! I’m a big fan of iTunes radio so far, too, but that’s another story.
As I knew would come to pass, the 50- and 40-rep sets are getting hard to look forward to, so I went to a standard-ish TORQ sequence, but added a fourth set, then did either a 3-set 4X sequence, or standard TORQ. The variety of exercises and techniques made for a great one today.
With no cable crossover machine, it’s a bit hard to really isolate the contracted phase on chest, so I improvised with Leaning one-arm flyes. The standard PowerBlocks work well, but I decided to play with the KettleBlock handle, and that proved to be a winner based on the range of the exercise.
For those not familiar with the move, you stand next to an upright (such as a power cage or, in my case, support beam), and hold it about shoulder height with your inside foot against the upright, then lean as far over as you safely can. Holding the weight in the other hand, simulate a one-arm incline flye, raising it up to just above eye level. I prefer to stop the eccentric (negative) stroke just before the resistance falls off at the bottom. It’s a great movement even in gym with other options.