Was in the gym when "Big Snooki" Greg Sorrells and "Pastor" Troy Smith rolled in. I linked up with them and did shoulders and arms.
Overhead Press:
95/10
135/6,10,8,6
followed by a set of burnouts with 30 lbs on side laterals.
Laterals:
40/failure, 30/8, 20/8, 15/5 (All done in drop set fashion)
40/failure, 30/5, 20/55, 15/5
Seated Hammer Strength Laterals:
50/25
Upright rows:
95/12,12
An assload of gun stuff followed, which I dominated to the fullest.
Good bit of volume today and was a very welcome change. Our conversations are always "interesting".
Training going forward:
I will be using Mountain Dog training principles going forward. I have been reading what's online and actually asked John for some advice about what was out there in regards to his training program. Why am I doing it? Simple, because I used some of the principles and exercises getting ready for the meet and they worked pretty well for me, so I am eager to see what will happen when I go into the program full force. The weekly setup will look like
Monday: Legs
Tuesday: Chest, shoulders and triceps
Wednesday: Off
Thursday:Back
Friday: Light chest and shoulders (dependent on my recovery)
Saturday: Arms
Sunday: off
This split is not too far from what I have done before with squat on Monday, bench on Wednesday, deadlift on Friday. This closely resembles a powerlifting program with a bodybuilding twist.
To find out more on Mountain Dog hit up www.mountaindogdiet.com
and check out www.t-nation.com and search Mountain Dog training.
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