Complete Muscle Annihilation

2

Date: 9/24/2014

Team Lead: The Hoff

The Team: Cobra Kai, Clyde, The Hoff

The Workout: Quantum Chest: Pyramids of Pain

– Giant Set Format

– Each person worked up and down the Pyramid without rest each round

– Hands are not allowed to come off the bar during QUICK changes (adding/removing) weight

I. Incline Bench Press x 10

+Add Weight

Incline Bench Press x 10

+ Add Weight

Incline Bench Press x 10

– Drop Weight

Incline Bench Press x 10

– Drop Weight

Incline NEGATIVES with 5 second holds x 5

II. Flat Bench x 10

+Add Weight

Flat Bench Press x 10

+ Add Weight

Flat Bench Press x 10

– Drop Weight

Flat Bench Press x 10

– Drop Weight

Flat Bench NEGATIVE Press with 5 second holds x 5

III. Reverse Grip Bench Press x 10

+Add Weight

Reverse Grip Bench x 10

+ Add Weight

Reverse Grip Bench x 10

– Drop Weight

Reverse Grip Bench x 10

– Drop Weight

Reverse Grip NEGATIVES with 5 second holds x 5

IV. Lat Pull Downs x 10

+Add Weight

Lat Pull Downs x 10

+ Add Weight

Lat Pull Downs x 10

– Drop Weight

Lat Pull Downs x 10

– Drop Weight

Lat Pull Down NEGATIVES with 5 second holds x 5

V. Dumbbell Fly x 10

+Add Weight

Fly x 10

+ Add Weight

Fly x 10

– Drop Weight

Fly x 10

– Drop Weight

Fly NEGATIVES with 5 second holds x 5

VI. Dead Lifts x 10

+Add Weight

Dead Lifts x 10

+ Add Weight

Dead Lifts x 10

– Drop Weight

Dead Lifts x 10

– Drop Weight

Dead Lifts NEGATIVES with 5 second holds x 5

VII. Bicep “Audry” Set – NO REST IN BETWEEN SETS  

Round 1:

EZ Barbell Curls x 25

Half Hammer Curls x 25

Full Hammer Curls with Wide Curl Superset x 25

Reverse Curl x 25

Dumbbell Twists x 25

Round 2:

EZ Barbell Curls x 15

Half Hammer Curls x 15

Full Hammer Curls with Wide Curl Superset x 15

Reverse Curl x 15

Dumbbell Twists x 15

VIII. Quantum Tricep Extensions

Overhead Dumbbell Tricep Press x 10

+Add Weight

Overhead Dumbbell Tricep Press x 10

+ Add Weight

Overhead Dumbell Tricep Press  x 10

– Drop Weight

Overhead Dumbbell Tricep Press x 10

– Drop Weight

Overhead Dumbbell NEGATIVES with 5 second holds x 5

COT

AAR:

Great work team!  What a great day to lift.  It was nasty outside and nothing like gettin your swole on inside from time to time.  This routine is designed to instantly, within 1 set crush a muscle group, which is extremely efficient. It allows us to rapidly move from body part to body part and effectively working everything.  I have to admit, this was the first time I’ve tried Dead Lifts in this format and it wont be the last.  After the 40 rep pyramid and negatives I almost blacked out…and was seeing black dots for a little while – #hellyeah!

Cobra and Clyde are getting stronger and stronger each week.  Soon these guys are going to join WWE or staring as Drax!

Again, thank you for letting me lead today.  It was an honor.

Respectfully, The Hoff

 

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2 Comments

  1. BTW team, without teamSPEARHEAD, Cobra Kai is becoming highly irritable…it is a new syndrome that even his wife pointed out…time away from teamSPEARHEAD and rucking actually, in some cases (this one in particular), can cause symptoms of withdrawal. Such symptoms are irritability, short temper, difficulty hearing, muscle spasms, sudden muscle jerking, haunting nightmares of logs, loss of sleep and in some cases uncontrollable diarrhea. Get well soon Cobra!

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