So today I started Hypertrophy I. One change is that I'm not doing 4 days/week anymore. But instead I think I'm doing something better. I found a great place over here to take kickboxing so I'm doing that on Mon, Wed, and Fri then lifting on Tues, Thurs and Sat. The kickboxing is about 1 1/2 hours long and is awesome. It's a great workout, good cardio and best of all I get to hit/kick people and get hit back
I did this about a year ago and I have to say this is such a fun sport! The only bad thing is that they don't speak any English and my Arabic is not good enough to really understand the stuff they are saying. But I just follow what others are doing and it seems to work out.
Anyway, today was the first day of Hyper I. It was also my first workout with the new chocolate Surge and I must say that that stuff is incredible. I didn't think they could top the original flavor but man is this stuff good. But the workout felt very good and my arms are kind of like jello tonight because of it.
Some of the weights vary a bit because I was trying to find the best weight to use. On a couple of the exercises I hit muscle failure on the last rep of the last set so I figured that was pretty good.
DB incline bench press 5 x 5 @ 110, 120, 120, 120, 130 (total weight, not per hand)
Cable seated row 5 x 5 @ 110, 120, 130, 130, 130
DB shoulder press 5 x 5 @ 90, 100, 100, 100, 100 (only 4 1/2 on last set due to muscle failure)
Wide-grip lat pulldown 5 x 5 @ 80, 90, 90, 90, 90
BB close-grip bench press 5 x 5 @ 115, 125, 140, 145, 140 (4 1/2 on last 2 sets)
High pull 5 x 5 @ 100
Swiss ball crunch 3 x 15
One note is that the swiss ball crunches were much harder than I thought they would be. During the previous programs my gym didn't have a swiss ball so I just did decline crunches but for some reason these were much harder. I wasn't expecting that.