Motivation is everywhere. Growing up as a skinny kid many of us daydreamed of being superheroes. Low and behold I was working out in the gym and look up and see WWE Raw (wrestling) on tv. Wrestling was and is the superhero-like man soap opera. Before computer graphics wrestlers were the superheroes many kids mimicked. They were larger than life personalities that fought (figuratively and literally) for good or evil. In regards to fitness who had larger than life characters like the Ultimate Warrior, Macho Man, and Sting.
So since I just saw Sting (at 56 years old) back in wwe, I decided to illustrate him (of course jacked up) performing one of my favorite Chest Flye movements. I usually superset it with lower pec flyes and bent over chest flyes. I don’t change the resistance I just go right into the next exercise. I will either do high reps with heavier weight or slower style with less weight. I like to mix it up. WOOOOO!
WOD: Immortal Chest 2015-08-27
Workout Technique:
- sets x reps; dumbbells (DB); barbells (BB)
- Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
- (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
- Build up to work sets
- Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full
Workout Program:
A. BB Box Squats: 4 x 8 reps (3.0.1.0)
B. BB Incline Bench Press: 4 x 8 reps (4.0.1.0)
C. Cable 3-way Chest Flyes superset (c1-vertical; c2-lower chest; c3-bent over): 5 x 8³ reps (3.0.1.0)
D. BB Lat Rows Inverted (chest supported): 4 x 20 reps + 20s hold at top
E. Hammer Strength Lat Pulldowns L/R: 6 x 5 reps↑
F. DB Snatches L/R: 6 x 8 reps↑
G. Cable Kneeling Overhead X-Flyes: 4 x 8 reps (3.0.1.0)
H. BB Preacher Bicep Curls: 4 x 8 reps↑ (2.0.1.0)
I. Cable 3-way Tricep Extensions superset: 4 x 10³ reps
Devour!