Fundamental Movements PTS

This week is low to moderate volume, with rest/pause and iso hold combinations  DB Rear Laterals 4 sets 12-15 reps supersetted with Band Rear Laterals 4 sets 12-15 reps Machine Chest Press 4 sets 8 reps at 70lbs Barbell Incline Press programmed as a 2 second pause at the stretch position and a 2 second iso hold…

So I have decided to run this program before moving onto his new high frequency programs.  This is a more standard Mountain Dog style program, but I am going to be using the optional days on top of the four day base to get some extra volume and frequency.  I am going to run week…

I am almost to start a new program designed by John Meadows. It is a high frequency program where each body part will be worked either two or three times per week. This is a 14 week program that runs 6 days per week.  The plan is to do the first week twice before moving…

Back session was good today. Added some extras just for the fun of it. One-Arm Barbell Row 50×8 60×8 70×8 70×8 70×8 70×8 Smith Machine Rows used an incline bench to support the body. Started at 60 degrees for 4 sets then dropped to 45 degrees for 4 sets. 155×6 155×6 155×6 155×6 155×6 155×6 155×6…

Workout: Slight Incline DB Press 45×8 55×8 65×8 70×8 75×8 80×8 85×8 I’m reaching the end of my PowerBlocks as they only go to 90lbs. I may have to increase the rep range or use some chains to add resistance. Incline Smith Machine Press 185×6 185×6 185×6 185×6 185×6 185×6 Decline Smith Machine Press constant tension…