Dwizzo

Internal Rotations (Cable) (each arm):
x10
x10
x10

External Rotations (Cable) (each arm):
x10
x10
x10

Lateral Raises (Abduction) (Cable) (each arm):
x8
x8
x8

HS Shoulder Press: (Plates)
180lbX10
180lbX10
180lbX8

DB Lateral Raises:
25lbX10
25lbX8
20lbX8 supersetted with 15lbX6
20lbX8 supersetted with 15lbX6

Front DB raises (two-handed, 1DB):
50lbX10
45lbX10
45lbX10

Hellofa burn on my shoulders… Good WO…

ncline BB Press:
185lbX8
205lbX4
185lbX6
165lbX6 (+ 3 assisted reps + 1 negative) = 10 reps

Dips:
45lbX5 (Gironda) supersetted with 45lbX3 (Regular)
45lbX4 (Gironda) supersetted with 45lbX3 (Regular)
45lbX4 (Gironda) supersetted with 45lbX3 (Regular)
45lbX4 (Gironda) supersetted with 45lbX3 (Regular)
35lbX5 (Gironda) supersetted with 35lbX3 (Regular)
35lbX8 (Regular)
35lbX8 (Regular)
35lbX10 (Regular)
BWX10 (Regular)

2-handed DB Tricep Raise:
55lbX10
55lbX10
50lbX10

V-bar cable tricep pressdown:
x10
x10
x10

1-arm db tricep raise:
30lbX3 (fail)
20lbX8

Decent workout… Not much to say here… Gonna do DB Presses for the next few WO’s instead of BB…

Oh, I’m quitting the Anabolic Switch… I have not seen the results I’d expect from taking in that much creatine… So I’m back to shotgun + Torrent… I’m going to use the rest of my switch as my off-day creatine…

Chins:
BWX3 (Dwizzo Chins, Type I)
BWX2 (Dwizzo Chins, Type II)
BWX2 (Dwizzo Chins, Type III)
BWX5 (L-Chin)
45lbX4 (Supinated)
45lbX3 (Supinated)
25lbX5 (Pronated)
25lbX4 (Pronated)
25lbX4 (Supinated)
BWX4 (L-Chin)

BB Rows:
165X10 (BO Rows)
195X8 (Yates Rows)
165X8 (Yates Rows)
135X10 (BO Rows)

DB Curls: (10-15 seconds rest between sets)
35lbX6 (Standing)
30lbX6 (Standing Hammer)
35lbX4 (Standing)
30lbX4 (Standing)
25lbX3 (Standing Hammer)
20lbX5 (Standing Hammer)

Cable Curls: (10-15 seconds rest between sets)
x8 (1-arm)
x8 (1-arm)
x7 (1-arm)
x5 (preacher)
x4 (preacher)
x4 (preacher)
x6 (1-arm)
x6 (1-arm)

Light workout today, but massive burn in my biceps and abs… Here are the youtube vids of my first 4 sets of chins today… Tried experimenting, basically the point of it was to force a pause at the top and bottom of the reps….

Incline BB Bench Press:
185X8
205X4
175X8
155X10

Dips:
BWX6 (Gironda)
45lbX6 (Gironda)
45lbX5 (Gironda)
45lbX5 (Gironda)
45lbX4 (Gironda)
25lbX5 (Gironda) supersetted with 25lbX5 (regular)
25lbX4 (Gironda) supersetted with 25lbX4 (regular)
BWX8 (Gironda) supersetted with BWX8 (regular)

Montierth "Atrainer" flys:
x10
x8

Skull crushers (ez-curl):
70lbX9

Tricep cable pressdown (v-bar):
x10
x8
x10

1-arm Tricep cable pulldown:
x10
x10

2-handed DB tricep raises:
45lbX8
45lbX8
45lbX6

Hanging Ab Twists:
x10 (each side)
x10 (each side)

BOOM! Not the heaviest workout, but good volume and weight combo… I finally feel solid again… Tomorrow’s WO I’m going to try and invent a new chin/ab exercise… I’ll post a vid if all goes well…

Squats:
185X10
205X6 (or 8, can’t remember)
155X8 (front)
135X10 (Zercher)

Vaginator: (Adduction)
x10
x10
x10

Standing Calf Raises:
x12
x12
x10

That’s it… I had a rough day and had no motivation at the gym… And my damn foot started cramping!!?!?! WTF… Anyway, tomorrow is a new day…

Leg Raises:
x10 (warmup)

Squats:
195X8
205X8 (PR?)
205X6
155X8 (Front Squats)
155X8 (Front Squats)
135X10 (Zercher Squats)

Calf Raises:
x10
x10

Vaginator (Adduction):
x10
x8
x10

Lying Leg Curl:
x10

Hanging ab twists:
x8
x8

I was very hungover today, so it was a tough workout… Glad I made it into the gym though…