Quote:
A2)
Chest: Low Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Rev. Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
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Friday
Low Incline Smythe: 255 [14, 4, 3] 21 RP (static)
Seated Dumbbell Press: 70 [13, 4, 3] 20 RP (pulses)
Skullcrushers: 60 [15, 8, 5] 28 RP
Rev. Grip Pulldowns: 220 [13, 5, 3] 22 RP (static)
Deadlifts: 315 [1 x 8], 365 [1 x 4]
* After each exercise, a 1 minute loaded stretch.
- The incline smythe was pretty tough. Pecs are killing me today. Seated dumbbell was a lot lighter than what I normally used to do since now they are following my chest rest/pause. I'll say that without rest/pausing chest, I was able to do 105's for 10 reps no problemo, all the way down till they sit on my shoulders..All the way up. So it's easy for me to say how draining a single rest/pause working set is! I seemed to only have trouble with the last 1/3 headed to lockout. It makes sense. For the pulses, I just busted out as many half reps as possible till my hands cannot hold on any longer. I prefer pulses for most dumbbell exercises because it just focuses better IMO on overloading your muscle vs. burning out my triceps. By the time I got to deadlifts, I thought I was going to die. My legs are still sore, but they didn't seem to affect me too much with deadlifting. I could've gotten a few more, but I didn't want to kill myself for the first week of DC training.
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