Part of training is finding the drive to get your ass back in the gym week after week. This image highlights some of the exercises of the past week. This week, I started my Size Routine. It involves 3 sets x 10 reps of my big compound exercises and progressively adding weight weekly. Some nice soreness felt this week. My triceps were exceptionally sore and tight since the addition of my shoulder press and bench press movements. Be motivated. Be inspired.

Workout Week In Review: July 6 - 11, 2105

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
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full .
• Build up to work sets

Workout Program:

A. BB Shoulder Press (12 rep max): 3 x 10 reps
J. Cable 3-way Tricep Extension superset (elbows out, elbows in, overhead): 4 x 10³ reps

B. BB Deadlifts (12 rep max): 3 x 10 reps
D. BB Squats (12 rep max): 3 x 10 reps

A. BB Shoulder Press: 3 x 10 reps
C. BB Squats: 3 x 10 reps

F. BB Bicep Curls 3-way superset (reverse, wide, narrow grip): 4 x 8³ reps

B. BB Deadlifts: 3 x 10 reps
E1. DB Alternating Bicep Curls (run the rack up & down): 6 x 5 reps ↑ + 6 x 5 reps ↓

B. BB Squats: 3 x 10 reps
E. DB Bulgarian Split Squat (narrow stance) L/R: 4 x 8 reps (4.0.1.0)

Work. Train. Devour.