Rebecca's Workout Today: The Mirror Has Two Face- Pulls

Workout Day 1/Wk 9 Chest/Shoulders   Exercise  Sets Reps Load Tempo

BP Iso hold 3 6s
MB chest pass 3 3 20 15

Bench Press 4 5/4/3/10 105,110, 125 90-120 2-0-2-0
95
Dips 3 AMAP BW same
9,8,7

MB Over Toss 3 3 20 15

OP 4 8 to 10 65 90-120 same
10,10,10,,8

Sn grip hi pull 3 3 to 5 90 60-90 exp
5,5,4

Behind neck press 3 8 to 10 50 90-120 2-0-2-0
10,8,8

Bent lat raise 3 8 to 10 30 60 2-0-2-0
9,9,8

Lat raise 3 8 to 10 16.25 60 2-0-2-0
9,8,8
drop set AMAP 12.5
8

Face Pulls 3 15 to 20 35 60 2-0-2-0
20,18,16

Shoulder horn 3 8 to 10 8.75 30 same
10,10,10

Took 80 minutes total time
Pre-workout Biotest Surge
Intra-workout Biotest Mag-10
Post- workout 5g creatine, AMP Casein & Whey 20g


Rose Morgan: I just can't eat a greasy cheeseburger in the middle of the day anymore. Doesn't it bloat you?

Doris: Bloat me? No, it doesn't bloat me. Actually I thought it went real well with the spare ribs I had for breakfast.

The Mirror Has Two Faces (1996)

Rebecca's Workout Today: The Shank Press Redemption

Clients often ask me about my personal workouts, so I decided to post a few samples here and there for your review. I am currently in week 7 of a primarily hypertrophy- oriented workout, having just come of an 8 week strength-oriented workout. I will continue this workout for 8-12 weeks, depending on my progress and if I get bored or not!

This program is based on a bodybuilder-style body part workout where I hit each body part at least twice a week. I also have complexes, heavy carries, sled push/pull, and HIIT for conditioning ( but in fairly low volume--just enough to keep the fat at bay.)

Take a look and let me know if you have any questions!



Hypertrophy Workout Day 3/ Week 7

Exercise Sets Reps Load RI (seconds) Tempo

Dead Hang Pullup 4 FAIL BW 90-120 1-1-1-1
( to sternum) 8,6,6,5

Rev Grip Bent Row 3 8 to 10 85 90-120 1-1-1-1
(chest supp) 3X10

BB Shrug 3 8 to 10 85 45-60 1-1-1-3
( behind back) 3X10

Shank Press 3 3 36 45-60 1-1-1-3

Preacher Curl (EZ bar) 3 8 to 10 33 45-60 1-1-1-2
3X10

Incline Curl 3 8 to 10 15 45-60 2-0-1-2
3X10

Cable Hammer Curl 3 6 to 8 13.75 45-60 2-1-2-2
(rope) 8,6,6 last rep 20s
conc hold

Wrist Curl 3 8 to 10 80/10 30-45 1-1-1-1
Reverse Wrist Curl supersets 10/10, 10/9, 10/8

Wrist Roller 2 2 6.25 30-45 n/a

Pallof Press (band) 3 3 black band 15-30 3 s hold

Shoulder Circuit #1 3 4 to 6 39 90 reg
( seat m snatch, behind wide, 5,4,4
behind narrow, Bradford,
Savickas, push press)



The Shawshank Redemption(1994)
Andy Dufresne: "Get busy living, or get busy dying"