Discounts & Deals - Sign Up!Chain Tricep Workout from HELL!!!
Three weeks out from my first photoshoot and want to post an update and a sick new workout for you to try!
I couldn't be happier with the progress I am seeing! I have dropped my carbs to nearly 50 grams of carbs per day either sweet potato or oats post workout. With the addition of muay thai kickboxing daily I am seeing new striations everywhere and wouldn't be surprised if I was under 4% .However, I trained 6 clients today and my energy levels were very depleted from certain peoples weak attitude and whining on top of this diet. So i took a breath of fresh air around 730pm and by 8pm I had recharged my spirits. It was time to get serious...
Every muscle group has been brutally hit this week. Mostly training instinctively and now it was time to blast my tris! I started with close grip bench and did 315 for at least 12 then dropped to 245 and added 2 65lb chains and got 12 more reps. From there I went to 225 and knocked out 20.
I then went directly to dips with no less than 1 minute rest between sets and did my first set of dips with only 1 65lb chain. This is the big boy with 3/4 inch links. So I doubled up with 2 chains on my second set. Blasted another 15 more. From here I wen to a third set of body weight reps, on this set I used a 3 second negative and an isometric squeeze up top to really feel all all the muscles working properly.
Then I used band resistance to blast myself on incline E-Z Bar Skull crusher. I grabbed a light weight of 70lb ez bar but then my spotter stood on a band while I held the handles and the bar. I made sure to keep my elbows back on a 45 degree angle and slowly squeezed all heads of my triceps and took my shoulder out of the exercise. This is a great way to dial in on the medial head of triceps.
Tris are SWOLLEN at this point so it was time to get crazy with it and stretch the fascia from the inside out. Here I blasted reverse grip cable pull downs for 7 sets in a row with 30 sec rest in between. I made sure to fully activate all of my back muscles down my spine while working each rep with perfect form. The muscle is already fatigued but be sure to keep the same weight for the first 3 sets before lowering. Finish hard and then go immediately to an extreme stretch to then stretch the fascia from the outside.
If you too want to take your training to the next level and have me as your online personal trainer contact me on www.justinwoltering.com and fill out the custom nutritional questionnaire.
Those chains make such a big difference. I love using them. Like thembest on the bench press. A lot cheaper than weight paltes to buy.
Good lunk on the shoot.
John! Thanks for the kind words! I agree they are best on bench press and close grip bench press.
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