Tag: #trainhard

Welcome to the Gun show

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 )

Doug Brignole website/ Introduction to The Physics of fitness

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

Delts

  1. 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
  2. cable X rear delt extensions (4-1-2) 2 warmups 1xF 22.5lbs/6 repetitions

Biceps

  1. Standing alternate cable curls ( 4-1-4 cadence) 2 progressive warmups 1×27.5lb/8
  2. Machine preecher curls (5-2-3 cadence) 1xF 110lb/5 with 5 second intense static hold and negative

Triceps

  1. Seated Tricep extensions ( 4-1-4 cadence ) 2 progressive warmups then 1xF110/6
  2. Seated Tricep Dip machine (4-2-4 cadence with intense lockout contraction) 1×170/9

and thats all kids

Friday Legs is next ….have a great day today

Train HARD or Train Long, NOT BOTH

Arthur Jones famous quote is today’s title and how absolutely TRUE

The early morning HIT session was Back/ Traps/Chest. Yes, I made the decision to switch up things a bit. I was up at 4:30am and below is my bullet list and actual workout

Upon waking

1 serving Organic beets powder with 24oz lemon water , Multi vit/min, Vescepa Fish oil

1 Cup Allegro light roast coffee

Training

Lats/Traps

  • Dumbell Pullover ( 4-1-4 cadence) 60,80 (warmups) 100/9F superset immediately with:
  • Hammer UH pulldown Iso (4-1-4 cadence) 60,80 (warmups) 1×100 Rest Pause Failure 5, rp3, rp2 (10 total)
  • Dumbell Shrugs (hold each rep in contraction 1 sec) 80(warmup) 1×100/13F superset with
  • Supported rows (each rep 2 second hold in contacted position) 1×90/7

Chest

  • pec deck fly (4-1-4 cadence) 115 (warmup) 1xF 145/13 superset with
  • 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”?

Rest? Text? Selfie? I do not think Mike would of been in 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

Phones down! weights up!