13 Oct Chris Bartl Training Log 9/13/14
Well after taking a week off and getting fat, I decided I should probably do something today. After speaking with Brian, we have a game plan for my next cycle to get me ready for the Arnold at a lower weight class. The plan is to drop down to 230-235 and stay, then make the cut. We are taking this training cycle a little differently as I have a pulled calf that is still healing and will need some rehab before serious training. So while the master of disaster creates a new plan for me, I stayed to my schedule and did an upper body session today.
NOTE: What I did today is not part of my program designed by Brian. This is just me, getting antsy and needing to do SOMETHING
Warm Up
Calf Rehab
Band Tricep Pushdowns 3×20
Belly Breath Bird Dogs 3×8 ea.
McGill Crunch 3×10 sec holds
Push Ups 3×10
Floor Press
bar 3×10
95×5
135×5
185×5
225×5
275×5
Close Grip Floor Press
3×10 – 185
10 Min EDT — alternating between dips and pull ups
Dips – 30 total reps
Pull Ups – 22 total reps
Super Set
Sledge Hammer Tire Slams
3×10 ea. side w/ 12 lb sledge
DB Bicep Curls
3×10 – 35 lb
Overall felt good to move again. Still having some left wrist issues that came up at the meet so I wrapped my wrists at 135. For the EDT, I did this like Charles Staley programs it: 10 minutes alternating movements for max 5 reps per movement. Dips were easy and cruised but pull ups sucked. Got me pretty gassed though and I liked being out of breath. I have a feeling I should get used to being out of breath as I make my cut down. I see “cardio” in my future….
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