My Christmas was great, but it was nice to get back in the gym after a day off.
Yesterday was a chest/shoulders/triceps "pump" day. Pump days are considered to be part of hypertrophy training where the focus is on muscle growth through pumping an insane amount of blood into the working muscles via high volume (a "large" amount of sets with many repetitions) with little rest in between each set (anywhere from a 30 seconds to two minutes).
For chest, the protocol was: five sets of 10 repetitions of dumbbell bench press with two minutes in between sets, followed by five sets of 10 repetitions (drop-set on last set) of incline barbell bench press with two minutes in between each set as well.
My chest felt great after doing this! The last repetitions of each dumbbell press were a grind, and performing incline after completing five sets of chest already was a KILLER! Below is a video (not the best because my IPod Touch was resting on a box in order to film) of my second set of dumbbell press with 65lb dumbbells. It was a fairly tough 10 repetition set!
Hope you enjoy!!! A video of one of my incline sets will be posted on Instagram sometime today. Be on the lookout for tweets to the link!
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