I had a fantastic “fun” bench accessory day at my college with a few buddies. Today I dosed Fortitude with my pre-workout.
I grabbed a pair of 50’s and did some hex presses, neutral grip and finished with a set of wide grip bench.
I also did a few stretches, and got the blood flowing by doing a quick stationary bike interval.
- Add SlingShot 335×6
- Add Slingshot 225×25
My chest must have been a lot more torn up from Monday then I realized I didn’t have the power I am used to, so I adapted and did a lot of volume.
I did some lock out holds with around 400lbs on the bar, held it for 5 seconds, 5 reps, 3 sets.
One of my favorite chest exercises. My head wasn’t in these today but I did do a few quality sets. I move the cable arms up and down to hit all three areas of the pec (Incline, flat, decline).
Three sets, adjusted weight according to position of arms, aimed for 5-10 reps.
- 35lb *each hand*
I had so much fun with the T-bar from earlier in the week I wanted to go at it again. We did several sets with 3-4 plates for clean reps of 5-10. As soon as we added 5 and 6 plates (as seen in video) the form got sloppy.
Hanging Leg Raises:
Toes to bar, 10 reps 5 sets. I am very happy that I am able to do these now.
“L” Pull Ups:
These are very challenging , I was only able to do 3 sets of 5-6 reps.
I have seen great results from adding these two core movements into my training. I also performed the classic decline sit ups, crunches.
I was helping my buddy who is a thrower for the school XCountry team, he had a 12lb medicine ball and was having me throw it to him while he was doing sit-ups. Long story short, I underestimated this throwing ability and the ball hit me square in the left eye. Ouch.
I’ll be weighing in later this week to see how my weight is doing. I feel great, skin is tight, full, and hard. Abs are coming in without a change in diet at all, in fact, my diet has been pretty horrible (in my eyes) and my body looks better than ever. I really enjoyed stacking Fortitude with my pre-workout drink, felt extra aggression in the gym.
Today I missed team dead lifts, my leg is still pretty sore, homework was piling up and I was exhausted from work. I am a little stressed in life due to school (homework, registering for summer term already, scholarships, ect.) and working a lot. I plan on hitting the gym after work today with my dad for a leg accessory day, focusing on volume, super-setting hamstring curls, leg extensions with a side of calve raises.