Loading Phase: Week 4: Days 3 and 6 (Chest and Back)

Last week of this cycle's Loading Phase. It has been a 4-week challenge.

Today was Day 3 of Week 4. We now have 3 more days and then Kelly and I are off Sunday before starting the Growth Phase cycle which will be 3 weeks.

I was 170 pounds this morning -- hoping to hit 172 or higher with my lean bulk diet before beginning to shave off all but the muscle starting April 15. Will do that slowly, too, over a period of 6 weeks. This is important in order not to take the muscle that we've spent the last 3 months building.

Here's today's work:

Day 3 – Chest & Back (Wednesday/Saturday)

Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)

39 sets + 20 minutes of cardio.

Diet is higher than normal in carbs during this phase. Will moderate those a little to the downside in the Growth phase and really shave them beginning April 15 when Kel and I begin getting ready for summer!

Train hard; diet harder.

Jim