Chest/Triceps (low volume/High intensity)

So I'm transitioning to a low volume split. The main reason is to increase the quality of my reps/sets and really focus on the mind muscle connection. Its kinda like MAX-OT (maximum overload training) but I'm not going to follow it to exact T if I don't feel like it. Jeff Rodriguez reminded me that everyone is built slightly different and so you have to learn what works for YOU.

Anyhow, the workout was not too bad. I made some good progress and because the gym was pretty empty I managed to finish the workout in a timely manner.


Chest/Triceps
Bench Press- 275x6, 280x4,280x3 (next week I'll use 280)
Incline DB press- 85x6 (not failure), 95x6 (will use 95s next week)
Dips- Bw+90x5,x6 (will use 90 next week)
Close Grip Bench- 185x6, 190x5 (will use 190 next week, this was done with a very controlled negative)
Power Pushdowns- 130x4,x4 (I do these like Jeff taught me, 1 foot back to get good leverage and just use your whole body to get it down but then control the negative very slowly) (stay at 130)
Skulls from the floor- 105x5 (keep same weight)

Very productive workout. I remember when I did Max-OT a year ago I had great gains (lots of strength). This time around,however, my control and execution is much better and so hopefully that will translate to better results.

Tomorrow is cardio. I plan to do a 10min warm up and then 15-20min of hard ass cardio.

Oh, and like I promised, here is my diet so far for the day. Its short 200-300 calories which will probably come from protein and veggies, maybe chicken breast and something else.


The stuff in red has been consumed already lol. The stuff in black will be eaten this evening