Mondays are always a sore day in the gym. Everything is tightly wound up especially if you’ve taken a day or two off. Probably still aching from last week’s treacherous workouts. Learned the hard way today. I didn’t warm up and everything was just harder.

A good warm up will always aid your lifting. Build up the weight progressively or practice the movements with little or just body weight. Warming up will increase body temperature, increase mobility and practice movement patterns.

Workout: Wake That Body Up, Mon 27-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: 3 x 6 reps

B. BB Bench Press: 3 x 6 reps

C. Lat Pulldowns w/ narrow grip (dirty 30s): 5 x 10³ reps

D. DB Bent Over Rows L/R: 4 x 10 reps

E. Lat Row Machine: 4 x 8 reps (3.0.1.0)

F. DB Shoulder Press (ladder: start 10 reps, increase weight – decrease reps/ set): 6+ x 10-5 reps

G1. Cable Tricep Overhead Extensions w/ straps: 4 x 10 reps (3.0.1.0)
G2. Cable Bicep Curls w/ straps : 4 x 10 reps (3.0.1.0)

Work. Train. Devour.