Started a new 4-week program yesterday with a squat workout that left me sore this morning. So today was a new meathead bench workout with a little extra
shoulder training (for the posterior delts).
1A) Bench with chains - 2 sets of 6 @ 205 + 20 pounds chain
1B) DB chest-supported row - 3 sets of 8 with 50 pound dumbbells
2A) Close-grip rack lockout - 3 sets of 3 with 245lbs
2B) 1-arm db row - 3 sets of 6 with 105lbs dumbbells
3A) Decline pushups
3B) Band pulls
4A) 1-arm db chest press
4B) DB triceps extension (4-sec eccentric)
I really like the advice on band pulls in this article
=> Joe DeFranco shoulder training - check out band pull advice
I'll be doing my 4 sets of 25 a few times per week, in addition to a lot of other warm-up and upper back mobility movements.
Today's kickbutt mindset tip:
Kekich Credo #52. Don't be pre-occupied with things over which you have no control, and don't take things personally
..For Fat Loss: Do NOT obsess about
your scale weight. Focus on behaviors that help you lose fat and take action on them.
AAA Abs workout
=> AAA Abs Workout
BTW, have a Happy Ballantyne's Day.
And remember this...
"Many of us are fortunate to be blessed with the ability to succeed - not for our sole benefit, but so we may apply the result of our success to assist others." - Frank McKinney, Make It Big
Train hard but safe,
Craig Ballantyne, CSCS, MS