Chest/Back…

Machine Incline Press 3x12 @ 150lbs (1/2 reps)

Power Floor Fly - 5x10 @ 50lbs* then, 1x12. Reverse Press @ 60lbs 

* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

“Try the tempo-contrast method to maximize growth and improve the mind-muscle connection. It consists of alternating between slow and normal reps”. - T Nation

You start by doing two slow reps, then do two fast reps, two more slow reps, two more fast reps, and so on. Here's how it looks with pull-ups:

TEMPO CONTRAST PULL-UPS

• First Rep: Slow (6 seconds down, 3 seconds up)
• Second Rep: Slow (6 seconds down, 3 seconds up)
• Third Rep: Fast (2 seconds down, 1 second up)
• Fourth Rep: Fast (2 seconds down, 1 second up)
• Fifth Rep: Slow (6 seconds down, 3 seconds up)
• Sixth Rep: Slow (6 seconds down, 3 second
• Seventh Rep : Fast (2 seconds down, 1 second up)
• Eighth Rep: Fast (2 seconds down, 1 second up)

3 sets of 8 reps. 48 seconds of time-under-tension per set. 142 total seconds of TUT.! 

24 pull ups have never been so brutal

Cash Out: Alternating Hand Switch DB Row - 5x5 @ 75lbs 

AVG HR - 124 BPM

MAX HR - 147 BPM

@ Planet Fitness Clifton Park