Man. Forgot how intense the Arnold chest back superset lift is. Haven’t done it in awhile. Destroyed it tho. And this John meadows Calf routine is gunna be my new go to. Thanks @PHD felt really good. Wish I had an actual tibia machine tho but I’ll make due.
8/10 - Chest/Back/Calves/Cardio (coaches routine #5 - week #25)
did Arnold’s back/chest superset today while still waiting on new plan from coach and also john meadows Calf routine
Bench Press: warmup 135x30, 195x15, 205x15, 215x14 (going for 12), 225x12 (going for 8), 245x6 (did slow full and solid reps, really focused on pushing with chest)
Incline Bench Press: 175x15, 185x12x2, 195x10x2 (slow full reps)
T Bar Rows: 135x15, 160x12x2, 185x10x2 (pause at contraction for a brief hold)
DB Flyes: 45x15, 50x12, 55x10x3 (let elbows try to touch ground at bottom, massive stretch)
Smith Machine Barbell Rows: 185x15, 205x12, 225x10x3 (fully bent 90 degree at waist)
Close Grip Chin-Ups: bwx12x5
Standing Calf Raises: sets of 8 starting at lightest weight going until I get to a weight where I can’t do 8 reps … superset each set with Tibia Raises of 35x15 reps (use DB between feet and at edge of bench, let toes drop then pull them up). After that last set is finished, drop weight to a weight you can do for 30 reps on standing Calf Raises. Do 10 reps and on 10th rep squeeze at too for 10 seconds and then do the same on the 20th and 30th rep. One set and done.
Fasted Uphill Walk: 40 minutes