Feeling great!!
Man i’m feeling so good lately!!! my morning weight was 183.4 up 10 pounds from the morning of the show but only up 8 pounds from my daily average pre contest weight. I loaded creatine the last few days so 2-3 of those pounds has to be from that. I did 30 minutes cardio this morning and I’ve been experimenting with eating 10 grams or so of carbs before pre breakfast cardio. It seems that little amount of carbs primes the metabolism to burn and prevents muscle loss. I also take a scoop of BCAA mixed with glutamine and 5 g creatine. I trained one client after breakfast then went back to the gym to do arms and more cardio. I did alot of rest pause today and I really love this technique. I did several forms of it and will explain as I go.
Started with alternating dumb curls where you start off doing a hammer curl then twist at the top for contraction.
40′s x 6
50′s x 6
60′s x 6
70′s x 6 after the third rep I would take 2-3 deep breathes so it was a mini rest pause during the set to get another rep.
next I did flat bench dumbbell curls laying. Great stretch in the biceps and this is an old school movement you rarely see anymore
30′s x 10
35′s x10
40′s x 9 rest paused for 10 seconds got 2 more
e-z curl bar curls
25 each side close grip x 8 after 6th rep I did 2-3 deep breathes to get each one after
25 x 8 same way then I rest paused for 12 seconds and took the wider grip and got a few more
next I did rope hammer curls on seated cable row station one set failed around 13 plus partials second set about 14 after the 10th rep I took 2-3 breathes between reps to keep going!!
for tris I did close grip barbell presses inside a power cage and the poles set at a point where my elbows were parallel. i found these ALOT harder then doing these off a regular flat bench going all the way down. After each rep I would bring the bar to the poles, take a breathe and power it back up , so it was real strict.
135 x 6
185 x 6
225 x 6
260 x 4 rest pause/drop set 245 x 2 rest pause/drop set 225 x 2
seated upright extensions with one dumbbell. my god my elbows were KILLING ME I did 3 sets last two with 85 pound dumbbells x 8 …lots of pain on this exercise but I said f*** it!!
rope pressdowns 3 sets x 15 last two sets I was doing the 2-3 deep breathes between reps after 10th rep.
two sets dumbbell skull crushers with 20′s both sets rest pause twice after first failure.
I did another 30 minute cardio session cause I like cardio and im feeling good lol Sorry Mike Mentzer I DONT believe in the overtraining boogey man!!!
