Nice title huh? Cheesy yes! I know. This mornings workout was a HIT Heavy Duty Shoulder / Bicep & Tricep day. Since I am leaving all pressing to Chest workouts which will also fatigue the anterior deltoids I am focusing on lateral and posterior deltoids .
What I am attempting to implement in my version of HD is to incorporate much better bio mechanics in the selection of exercises. I am utilizing much of the information lifelong bodybuilding champion Doug Bignole covers in his essential new 900 page ebook. (see link )
Today’s training began with walking in with a predetermine course of events in my mind. I find that showing up and going with the flow is a setup for a junk training session.
Once again, No cellphone, No Texts , No web, no selfies..
and here we go
Seated side lateral machine raises (5-2-5 cadence) 2 low rep warm ups then 1xF 80lbs/7 (last repetition 5 second hold and superslow negative
cable X rear delt extensions (4-1-2) 2 warmups 1xF 22.5lbs/6 repetitions
Incline Press ISO (4-1-4 cadence) 1xF 100/4 immediately to
V bar dips (bodyweight) (4-1-4) 1xF/6
and Thats it. 35 minutes in all
Post training walk with my pup ACE and then 5gm creatine , 4 softboiled Organic eggs (one yolk), 1 cup whole oats with banana and berries
Tomorrow morning is Delts/ Biceps and Triceps
I have to figure a manner to take and post pictures/ videos however unlike the many people I witness in the gyms today- I do NOT carry a cellphone in the gym- I TRAIN and in between I think about the work.
Can anyone imagine Arthur Jones or Mike Mentzer’s reaction to generation “selfie”?
What looks possible is shooting some video content and pictures at a set time early this summer at my big brothers Home Mecca gym.
In the meantime I will keep the regular updates and have a blast
Technically there is a training “tree” that I have always been deeply fascinated with. That is the lineage stemming from Arthur Jones.
Arthur Jones was a force of nature and his impact and legacy can be seen in the brands he invented, Nautilus Inc and MedX Inc, both of which produce to this day the absolute finest exercise machines period for building the body.
Mike branded his specific High Intensity training Heavy Duty and its evolution began in the late 1970’s. I had the privilege to train with Mike in the late ’90s at which point I was embarked on my first competition period and at that point Mike was advocating a very brief and infrequent protocol.