My Training Journal: Main Page
All-Out 8-Week Mass Attack. No Holds Barred.
Day # 15 of 56 - 01-28-02
Well this is the start of week 3. I have decided to make a few adjustments in my workout for the next 3-4 weeks of this program, just depending on the growth I notice. See, in the later part of the week I feel really worn down so I am changing my split. I will go to a 3-day workout week focusing on mostly mass building and power movements. So my workout split will look like this and may be fine tuned in the weeks to come.
Day 1 - calves/chest/forearms
Day 2 - off
Day 3 - shoulders/back/bis/tris
Day 4 - off
Day 5 - legs/calves
Day 6 - off
Day 7 - off
I feel that this split will allow for better recovery since I will have more days off. Towards the end of the program, say the last couple of weeks, I will go back to my previous split. My main focus is size and strength and I really feel this split will do the trick. I will keep my exercises basic, heavy and intense. I will continue with everything in the same manner that I have done before as far as nutrition and supplements go.
Today was chest day. I felt really good today, no shoulder pain. After doing my normal calf workout and warming up I was ready to blasts the pecs.
Incline bench - (warm up sets included - 2x10- bar, 1x10 - 135lbs, 1x6 - 185lbs) 1x4 - 225lbs, 1x4 - 245lbs, 1x3 - 265lbs, 1x1 - 275lbs. I felt very strong today and wanted to attempt 315lbs for 1 rep but I didn't feel comfortable with anyone in the gym to trust them enough to spot me. Maybe next week.
Dumbbell bench - 1x10 - 90lbs, 1x8 - 100lbs
Decline bench - 1x10 - 225lbs, 1x6 - 275lbs, 1x10 - 225lbs
Flat bench flies - 1x10 - 45lbs, 1x10 - 65lbs
Cable crossovers - 1x10 - 70lbs, 1x10 - 80lbs, 1x10 -90lbs
Hammer curls - 1x10 - 45lbs, 1x6 - 90lbs, 1x6 - 100lbs, 1x12 - 45lbs
Reverse cable curls - 1x10 - 100lbs, 1x10 - 110lbs, 1x10- 120lbs
Wrist curls - 3x15 - 135lbs
Wrist twists - 1x10 - 50lbs, 2x20 - 30lbs
Dumbbell wrist curls - 2x20 - 45lbs
Today was the first day I used Anabol-X. I applied it after my shower this morning and my forearms and chest seem to be holding part of the pump they had after I finished training. I will apply it again tonight.
Even though I will be changing the rest of my week's workout to my new split I will still hit chest in this same manner. My chest definitely doesn't lack in size but I am doing more shaping movements to add some fullness to all areas of my chest. So my chest workout will remain very close to what it is at this point.
Well until next time,