Quote of the Day
"If you think small and expect little...little will be achieved. If you think big and expect big things to happen...barriers are broken down and dreams become realities!" - Ben Booker
Music Video of the Day
Five Finger Death Punch - Dying Breed
Training
Cardio 20 min.
Gym - Upper Body (30 sec recovery between supersets):
Superset A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 6
Superset B -
3. Alternate Hammer Curls 2 x 15 per side
4. Overhead Rope Tricep Extension 2 x 15
Superset C -
5. BB Military Press 4 x 10
6. Lateral Raises 4 x 15
Superset D -
7. Supinated BB Bent Over Rows 4 x 10
8. Push-Ups (with torso rotation) 4 x 10
Superset E -
9. Ab Rollout 4 x 15
10. Bicycle 4 x 30
Post-Weights Cardio 20 min.
Stretch 20 min.
Comments
Mood/Aggression: Spent time with family. Went out on the pontoon for the first time and had fun.
Energy: Definitely awesome. The PerformaStrips are best taken immediately pre-CARDIO.
Mental Focus and Clarity: Going to be spending most of the rest of the evening doing assessments.
Stress: High.
Endurance: Great.
Strength: Working back up.
Pump: Right from the start of my resistance session.
Vascularity: Strong.
Quality of Training: Training was pretty good all round today . . .
Recovery: Woke up feeling the effects of training and working nights the last few days, but didn't take long to be full of energy and no issues.
Body Composition and Look: The Supinated BB Bent Over Rows have helped add mass to my biceps, and the Hammer Raises have helped add mass to my anterior and lateral delts - hence the stretchmarks that suddenly appeared in both areas a few days ago (makes sense). Another observation to back it up is the fact that definition in both areas is a lot more pronounced and even better than when I was LEANER.
