December 1, 2015 – Week 8, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
225x1
225x1

Incline Dumbbell Bench Presses
60’sx5
75’sx3
90’sx5
90’sx5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
90x11/65x8
90x11/65x8
90x11/65x8

Dumbbell Paused Floor Flyes
25’sx8
25’sx8

34 Minutes of Stretching

Comments: Deload to reload. Lightish stuff to prep for the last mini cycle. Pretty cold today in the gym so I kept my warm-ups on for the entire workout. Strict press to start things off. Honestly, the weight was a bit heavier than I was expecting to use for deload considering how beat my triceps were last week. It moved much easier than I was anticipating so that is good. Then on to dumbbells for incline work. Didn’t feel right until the last set where every rep felt better and better. My chest and lats were straining to lift the dumbbells up to my knees more than the lift itself. Pull aparts were good, got easier each set. I was pretty much having a conversation throughout all the sets without missing a beat. Tris/bis superset went better than expected. No joint issues on the extensions and almost rhythmic tempo. Hard to gauge reverse curls with the accentuated negative as it is light but gets tough by the end with the forced slow down and soreness that builds each set. Easy flyes and then a lot of stretching and talking shop in the gym.