It seems we all have different routines and theories; things we have come up with over the years that work best for ourselves. Constantly tweaking and adjusting.
So I'm curious what you plan on doing in the gym today?
I'll be ready for the gym in about 90 minutes, after I finish loading up in the kitchen.
Once there, this is more or less what I plan on doing:
Seated Rows - three sets at failure repping at 15/10/5
Overhead pull downs – wide bar – one set to failure repping at 15
Hammer Strength Overhead pull downs - three sets at failure repping at 15/10/5
One arm rows – seated - three sets at failure repping at 15/10/5
Back Flies - three sets at failure repping at 15/10/5
Curls – Seated – One arm – 15 slow reps in the hammer position, 10/5 reps in the palm up position
Curls – two arm – one set to failure at 15 slow reps
Weighted Crunchies – Verticle Seated – three sets to failure all at 15 reps. One in the standard position and two in the oblique position – slow!
Reverse Situps – face down – 15 reps to failure
this is my third day in a 3:1 protocol. It seems to work fairly well for me. But I'll be changing it up (maybe) soon as I begin to tone things down, increase cardio, and drop cals below TDEE.
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