Originally Posted by strawser9

I usually feel like throwing up during my dumbbell rows. I use between 130-140 on my heavy sets, depending how I feel. I do them Chuck Glass style, without a bench.

Originally Posted by CCBs Dad

I will also be using -

ON 100% Casein Protein (Over 9 grams of BCAA's, Glutamine and only 3 Carbs)
110 cals 23 grams of protein

before bed on nights I really need to recovery..

Originally Posted by strawser9

1. 5 sets 45 Degree Incline DB (first set for warmup, 2nd set should get you to about 12 reps, 3rd set from 8-10, 4th set from 8-10, 5th set from 4-6) On the last set, drop 20-30lbs after you push out your last rep and get as many as you can.

So after the last set of (4-6) pick up lighter DBs and go to fail?

2. SUPERSET (3 sets) Dips and Cable flys on Incline Bench. Weighted dips 10-12 reps, followed by Cable Flys 8-10 squeezing hard on each rep. If you cannot do this on cable system in your gym, use DBs.

This should be 6 sets in all... Whats degree on the incline flys (I will be using dbs btw) And your talking about real dips, not those tri dips with you feet up?

3. 2 sets 60 degree incline DB. Both sets 10-12 reps.

Solid

4. 3 sets close-grip flat bench, NO BOUNCING...down slow push up as hard as you can. 12-15 reps 1st set, 10-12 2nd set, 10-12 3rd set.

ahhh 12-15 on the first, noted

5. 2-3 sets Reverse wide-grip tricep pressdowns (cable) SUPERSET with v-bar pressdowns (if you have it, if not rope works). Try to get 8 on both, should be tough.

Reverse, you sneaky bastard you... I will be using a rope...

/END
drink some protein