Started workout with upper body mobility warmups. First, Squats w/ my stump straps then rest of the workout was more bodybuilding pump, tension and supersets.

Ended with foam rolling - Self Myo-fascial Release (certified). Tip: at the end of your workout foam rolling helps flush waste away from your muscles and work those tight spots (trigger points). Perform the rolls slow and focus the 2-3 inch roll on the tight (painful) spots. When I feel out of whack, I roll on my back.

Workout: Saturday Morning Pump, Sat 20-June-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB);
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set

Workout Program:

A. BB Squats w/ stump straps: 5 x 8-5 reps (2.0.1.0) ↑

B. BB Bench Press (20lbs↑/ set): 4+ x 10 reps ↑

C. Cable (high→low) 3-way Face Pulls: 6+ x 8³ reps

D. DB Chest Flyes & Chest Press super set (incline 30°, 15°, 0°): 4 x 5³ reps

E1. Cable (high) 2 hand Bicep Curls: (high) 3 x 8 reps + (low) 3 x 8 reps (3.0.1.0)
E2. Cable (high) 2 hand Hammer Curls: (high) 3 x 8 reps + (low) 3 x 8 reps (3.0.1.0)

F. Cable (high) 3-way Tricep Extensions (out, in, overhead): 4 x 8³ reps (2.0.1.0)

X. Foam Rolling – Back w/the grid (slow): 2 x 10 reps (3.1.3.1)

Work. Train. Devour.