If you follow my log closely enough you will notice that I never had a training session post for arms in week 4. That would be because I have not yet completed that training session. After a rough week during which I had to re-arrange my training schedule, I simply was not in any condition to get that training session out of the way by the time Friday came around. At that time, I did not feel as though pushing myself through an arm day would only take away from the leg day which came last Saturday. I will be tacking on the arm movements to my back day this Thursday barring any further setbacks.
- Stretch and Warm-Up
- Dumbbell Bench Press
- 80×8, 90×8, 100×8
- Reverse Band Bench Press
- 185×12, 225×12, 245×12
- Incline Dumbbell Bench Press
- 65×10, 75×10, 80×10
- Incline Dumbbell Flys – 3×15
- Rear Delt Flys
- 20lb dumbbells for sets of 35, 30, 25, and 20
- Bradford Press – 5×5
- Seated Dumbbell Front Raises – 3×12
- Weighted Planks – 3×30 sec
Using a bodybuilding, muscle group based training split has been noth and gift and a curse this last month or so. On one hand, I have avoided the feeling of getting hit by a truck after heavy deadlift sessions and subsequent energy draining but on the other, I have had to fit training session that are twice as long as normal into my already packed schedule. As I start to reflect on this cycle, I can’t help but get excited to move heavy weights again and see what I have gained and/or lost on this small detour I have taken with my training. Just from feeling my body adapt to this higher volume training, I would not be surprised if my maxes have slipped slightly however the increase in work capacity and muscle base I have gained will hopefully allow me to regain any loss in strength extremely quickly.
Going forward, I will hit that doubled up session Tomorrow, Arms again Thursday, and Then kick off the final week of this training cycle on Saturday with a legs workout. Until then!
