Saturday Night Fever!
Workout: Chest/Back Day 11 of 14
Saturday nights here in Balad are great gym nights because the gym is empty. I’m not sure what was clicking today but I had an awesome workout. Good energy and focus. This is my second rotation through his 14 day split after coming off the contest prep workouts and my strength has already returned. I started out with hammer press chest and worked up the entire rack for my last three sets then went to the close grip pull down. I wasn’t able to get the entire rack just yet..maybe next rotation. I got up to 265 for my for my “beast drop” 6/6/6. Next was dumbbell flys on the stability ball: 45 x 15
65 x 12
85 x 10
95 x 10
60 x 20
By the end of this exercise, my chest was pumped with blood and the dingleberr’es/balls were wondering what my partner and I were going to do next. Time for Dumbbell rows and there’s no better feeling than going to grab the 140 lbs dumbbells from the rack when some dingle berry is directly in front of the rack using the mirror for so sloppy bent over rows with the pink and blue dumbbells….i try not to pick up any dumbbells over 80 lbs…I roll them to the spot where I am working. People will move when you kick 140 lb dumbbells in their direction. After finishing the rows it was all downhill from there. Hit the smith for inclines worked up to 315 for the last two sets. Then my favorite exercise in the entire world…T-BAR ROWS!!!! No Doug I did not get 11 plates. I did max out our baby bar with 7 plates for 12 reps. Next we hit the dumbbell pullovers worked up the 120’s for the last 2 sets..good stretch keeping the hips low. Finished this great workout with crunches and jumping rope. I jumped rope for 2 mins then would do slow deliberate crunches until exhaustion. I continued this split for 15 mins..
Tomorrow: Bis/Tris Day 12 of 14
