Your workout has to be GRRREAT if you want to make gains. And when I say great I mean you better challenge yourself. Don’t worry about others who are taking shortcuts, taking juice, being on gear. Those are their insecurities. A shortcut always has a pitfall. Worry about working and being consistent. You have to like to work. Part of you has to be sadist. To muscle that next rep. Grinding the lift to get that tough rep. Channeling the testicular fortitude to not cheat a rep, to rep it out. Others will go through the motion. You have to connect mind and muscle.

Try my (D) DB Chest superset. Start on incline. A set of flyes to presses. Drop one notch. Repeat. Drop to flat. Repeat. Rest. Bring the incline back up and do it all over again. My Chestes were spent from the bench press so they fired quick. Of course I did them slooooooow. Because I’m crazy like that. Deez Bro: BROny the Tiger.

Workout: Grrreat Big Chest, Tues 21-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 Deadlifts: 5 x 8 reps

B. BB Shoulder Press: 5 x 8 reps

C. BB Bench Press: 5 x 8 reps

D. DB Chest Flyes & Chest Presses 3-level superset (high, medium, flat): 3 x 8³ reps (3.0.1.0)

E. Cable Seated Lat Rows: 4 x 10 reps (2.0.1.0)

F. Leaning Shoulder Lateral Raise L/R: 4 x 10 reps (3.0.1.0)

G. BB Bicep Curls 3-way superset (reverse, wide, narrow): 4 x 8³ reps (2.0.1.0)

Be Great.