Starting Week 2 of my Size Program. 4 sets of 10 reps, increased 10lbs on big compounds. It was tough. Should be a tough week. Could have called it a workout by just doing Shoulder Press, Squats and Bench. But I didn’t. Always tough on a Monday.
Bros: UndertakeBRO & StingBRO

Workout: Waking The Dead, Mon 13-July-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
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A.  BB Shoulder Press (+10lbs from last week): 4 x 10 reps

B.  BB Squats (+10lbs from last week): 4 x 10 reps

C.  BB Bench Press (+10lbs from last week): 4 x 10 reps

D.  Leg Extensions L/R: 4 x 10 reps + drop set (3.0.1.0)

E.  DB Chest Flyes + Chest Press superset: 5 x 10² reps (3.0.1.0)

F.  H.S. Lat Pulldowns (dirty 30s): 5 x 10³ reps

G.  BB Lat Rows (chest supported): 4 x 10 reps

H1. DB Preacher Bench Bicep Hammer Curls w/ fat grips (2 pumps at top): 4 x 8 reps (3.0.1.0)
H2. Tricep Dips: 4 x 10 reps

I1. Cable (high) Bicep Curls L/R: 4 x 10 reps (3.0.1.0)
I2. Cable (high) Tricep Extensions L/R: 4 x 10 reps (3.0.1.0)