Went in today at 9am and hit Reverse Bands for the first time in 6 months.
Set 1: 3 reps of 365
Set 2: 3 reps of 365
Set 3: 3 reps of 405
Set 4: 3 reps of 405
Set 5: 1 rep of 455
This weight is a personal best for me. Loved Hitting and crushing that kind of weight. Never touched it before. The last time I hit this work out my max was 405 for a single. Training hard and dedication has been the key.
Working my accesory muscles consistantly has been the key. I can not stress enough how important that is. I didnt realize that till I worked out with a guy that has power lifted for over 25 years (Rick Kender). And this work out I do on saturdays was derived from His workout I would do and mine.
After I do benching I usually will hit a incline press of some sort. I will do three to four sets of lite weight 8 to 10 reps.
Then I will hit a heavy tricep like skull crushers. I will usually do four sets of 6 to 8 reps.
I will usually go to some rack presses out of the squat rack from there to hit the front delt. I set the bars about nose height on me from a seated position. I will usually hit 4 sets of 6 to 8 from 135 up to 185lbs.
Then i will usuall go to a rear delt movement from there. Usually on the cable machine either a face pull with the rope 4 sets of 12 with 120Lbs at the lat pull down area..
Then I will Hit the tricep again by doing some V-bar push downs. 3 sets of 12 the weight will vary according to your strenght level. I like to feel it burn on every set.
Then I will go to the Pec Deck and set reverse on it and do rear delt pulls. 3 sets of 12 with 120 to 160lbs.
Then I finish up usually with another front delt. Either front delt raises with dumbbells or a 45lb plate. I will hit 3 sets of 12.
Of course afterwards I like to stretch or do a movement that helps me stretch the muscles I just worked. Stretching enduses growth specially after the muscle has been worked hard.
And always Always Always take your protein within 30 minutes of your workout. Thats when your body needs it and absorbs and utilizes it the most. A study was done on a group of people who took proteins within 30 minutes to 45 minutes of there workout. And people who took there proteins later than that. And the people who took theres within 30 to 45 minutes Of there workouts seen a 10 to 15% more muscle mass growth than the others who waited longer.
Set 1: 3 reps of 365
Set 2: 3 reps of 365
Set 3: 3 reps of 405
Set 4: 3 reps of 405
Set 5: 1 rep of 455
This weight is a personal best for me. Loved Hitting and crushing that kind of weight. Never touched it before. The last time I hit this work out my max was 405 for a single. Training hard and dedication has been the key.
Working my accesory muscles consistantly has been the key. I can not stress enough how important that is. I didnt realize that till I worked out with a guy that has power lifted for over 25 years (Rick Kender). And this work out I do on saturdays was derived from His workout I would do and mine.
After I do benching I usually will hit a incline press of some sort. I will do three to four sets of lite weight 8 to 10 reps.
Then I will hit a heavy tricep like skull crushers. I will usually do four sets of 6 to 8 reps.
I will usually go to some rack presses out of the squat rack from there to hit the front delt. I set the bars about nose height on me from a seated position. I will usually hit 4 sets of 6 to 8 from 135 up to 185lbs.
Then i will usuall go to a rear delt movement from there. Usually on the cable machine either a face pull with the rope 4 sets of 12 with 120Lbs at the lat pull down area..
Then I will Hit the tricep again by doing some V-bar push downs. 3 sets of 12 the weight will vary according to your strenght level. I like to feel it burn on every set.
Then I will go to the Pec Deck and set reverse on it and do rear delt pulls. 3 sets of 12 with 120 to 160lbs.
Then I finish up usually with another front delt. Either front delt raises with dumbbells or a 45lb plate. I will hit 3 sets of 12.
Of course afterwards I like to stretch or do a movement that helps me stretch the muscles I just worked. Stretching enduses growth specially after the muscle has been worked hard.
And always Always Always take your protein within 30 minutes of your workout. Thats when your body needs it and absorbs and utilizes it the most. A study was done on a group of people who took proteins within 30 minutes to 45 minutes of there workout. And people who took there proteins later than that. And the people who took theres within 30 to 45 minutes Of there workouts seen a 10 to 15% more muscle mass growth than the others who waited longer.
