Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
355x5x5x5x5x5 (5 minute rest)
I use hook grip on all my warm-up sets and then switch to straps for the heavy sets in order to keep a pronated grip for a more even pull.
250x10x10x10 (3 minute rest)
The shrugs are to help with lockout which is my weakness on deads. I just put them in every other workout if I feel like I have a little left in me after Deadlifts.
Seated Overhead Barbell Presses
167x6x6x6x5 (5 minute rest)
For me the key to a big Bench or Incline press is strong shoulders, so doing some emphasis on Overhead presses shows good improvement when I lay back and press.
Incline press (30 degree)
I just do one set of Inclines right now to maintain my current level of strength while I specialize in Overheads.
Close grip barbell bench press
185x1x1x1x1x1x1 (1 minute rest)
Right now I am trying to pick up strength only for my triceps, so I do just one rep for each set with 1 minute of rest in between. Still too early for me to tell what my results are going to be with this.
Bent over Rows
This is another supplementary exercise for my deadlift lockout. I get a very strong pull in my lats and lower traps when I do deadlift, but I want to strengthen that area further to increase lockout power.
I like to use these to get a pull for the back from a different angle. I have to be careful with my back exercises on Friday to keep from being sore come Monday and my Deadlift workout.
This is a sample of my workout right now. No fuss with isolation exercises and I am looking better than when I used them. I am going to add Squats in very soon now that I have a gym membership again. I also work grip and neck on tuesdays and thursdays with products from Ironmind.