My current chest/triceps/delts workout.
My Wednesday workout (chest/triceps/delts) is my most voluminous workout of the week. It’s a tough one, but I really enjoy it.
I had another phenomenal workout yesterday, and I’m happy to report that I’m still not experiencing any wrist or shoulder pain. The weights are getting up there, too; my strength is improving rapidly.
I don’t think I’ve mentioned what I’ve been doing for my chest/triceps/delts workout so far on this cut, so here it is:
3×10-12 Barbell Bench Press / 3×12-15 Flat DB Flyes (Supersets)
3×10-12 Incline DB Bench Press / 3×12-15 High Cable Crossover (Supersets)
1xFailure Body Weight Chest Dips
3×10-12 Rope Tricep Pressdowns / 3×12-15 Standing Ez-Bar French Curls (Supersets)
2xFailure/Failure/Failure Standing DB Triceps Extensions (Triple Drop Sets)
1xFailure Triceps Bench Dips
3×10-12 Seated Overhead DB Press
3×12-15 Bent-over DB laterals
2xFailure “Down the rack” DB Lateral Raises (5 drops)
Strict 1 minute rest between sets, 2 minutes rest between exercises.
As you can see there’s a pretty fair amount of volume there, but the workout goes by in a flash thanks to the brief rest intervals and the abundance of supersets and drop sets. It’s pretty intense. The final exercise, down the rack laterals, is seriously tough–especially at the end of that workout. Doing one 5x drop set is difficult enough; resting just one minute and then doing it again is torture. Needless to say, I have a lot of trouble washing my hair after this workout: I literally can’t lift my arms.
Today is a cardio day, and I’ll be doing my second HIIT session at the new 45/45 interval. Tuesday’s cardio session was good, but the day after leg day I’m always a little slower on the bike, which is understandable considering that 12 hours prior I destroyed my legs. My legs are no longer sore or fatigued, so I’m going to demand a lot from myself today.
On a semi-technical note, I’ve added a simple Facebook “Like” to the top of all posts. The problem is Facebook scrapes the wrong image. Of course I’ve added the proper “og:image” meta property to the header (telling Facebook to grab the featured image), but it’s still grabbing a random image. Does anyone know what might be going on?