First, I can’t believe it’s July. This year is going far too quickly!
Second, the reason this is going up today is because I went straight from my training to training a client and then straight to the cinema to watch Chef (well worth a watch by the way). When I got home the internet connection was playing up and hence writing a day late.
The session looked like:
Warm-up: mobility/press-ups/light DB press
- Dumbbell chest press. 3030. 10 – 12reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets. (First two sets supersetted with isometric press-up wipers x 10.)
- Dumbbell pec flyes. 3030. 10 – 12reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets. (First two sets supersetted with isometric press-up wipers x 10.)
- Cable cross over. 3030. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
- Hammer strength incline chest press. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
- Over head rope triceps cable ext. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
- Reverse grip triceps cable ext. 12 – 15reps. 3 sets. Last set 2 x dropsets (20-30%) drop. 60secs rest between sets.
Having taken the weekend off as a rest weekend, I can already feel more DOMS than I’ve had over the last month or so since my last 2-3day rest period.
Leg session later today!