View Workout (Aaron Lin)
Trenbolone: Cola for big boys
June 3, 2013 (Morning)
Exercise Type: Weights
Comments:
loaded up on the pre WO. felt it kick in while warming up on the treadmill. it was crowded as fuck today, i was like, fuck. typical chestday gym. summer after work i guess. focus was as good as it could be but the crowd made it tougher.
Dumbbell press: aimed for 5x7 w/ 80lbs but after the first set, i felt like alternating 6 and 7 reps was more realistic. but i managed that for the first 3 sets. set 4 was like 5 and a half rep and set 5 was 4 reps. so the total rep count was pretty similar to last weeks, but i did take significantly less rest, averaging a minute less rest per set. so that's def progressive tension overload and i consider that improvement. and the 80s also felt more manhandle-able as well. work was def more on the metabolic side. i need to get the 80s down so that I can feel the contractions in my chest like back in the 50s. recently its more of been exposing the weakness of my left arm and causing me to "cheat" to get the left dumbbell back up on the later reps. so be patient with the 80s.
Curls. aimed for 4x6 with 80lb barbell. hit 3x6 without too much trouble but i seemed to have hit the wall on rep 4 of set 4, probably cuz i didnt take much rest. but rest paused it for 6. then did a 70-60 dropset. maybe repped it with 60, then 60-50 drop and repped out with 50.... honestly not entirely sure what i did. it was mostly intuitive.
then time to hit the upper chest. did 3x10 of incline flys to pre-exhaust the target muscle. that was ok. more of just to put the pecs as a whole into the action more. planned 3x8 w/ 60s but they were gone so i used 50s. good choice since i wouldnt have been able to handle the 60s. first set of 8 felt wierd. the incline was way too high, like 45 degrees. dropped it back down to 30degrees and it was hitting the chest much more. did 2x8 after that and it was rough, but i think i got the chest acceptably. last set i dropsetted to an 80lb ez curl bar
hammer curls. went for 4x10 with 35lbs. struggled in sets 3 and 4. but i think i may be comfortable enough with 35s to do them one arm at a time, concenctrated next time. then 2x10 with 30s. then a 25-20 dropset i think.
Did cable flys to try to pre-exhaust the pecs more again before doing a press. did like 17lbs for an easy 12 reps. then turned it to 20lbs and did 2x12 and that wasnt bad either. good some really good stretches and peak contractions.
Went to the seated decline press. did 3x8 with 90lbs each side, pretty much got it. chest was actually feeling really worn by then which is good. and the 3rd set was a 90-45 dropset. since this was the last chest exercise of the day i knew i needed to kill it. and that i did. just had to becareful not to send those front delts/rotator cuffs to Snap City.
wanted to focus on the outer brachialis more. saw the curling technique from NWB with Olympus Iron. close grip BB curl. did 3x12ish with 50lbs. dropset to 40 on set 3?? the rep out with 40??
i had so much energy i wasnt even feeling too fatigued right now, thanks to preworkout. and i even did abs. 3x12-15 with 15-20lb dumbbell and dropsetting to bodyweight only. jsut getting back into it. ab work capactiy has def dropped off a bit but they aint gonna disappear. just do it like 2x a week or something. those crunches also destroyed my hip flexors, which havent been worked on a decline bench for awhile
lots of dudes be jelly and the fobs be mirin'.