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Day 30Chest & Abs

Your calves should be very sore from yesterday’s DTP workout even though you kept the training volume moderate. After that workout, I spent the rest of the day recovering. One way to do this is to adjust your mindset. I got into my sauna and had a magnesium bath with Himalayan salts, which helped me get in a good night’s sleep. That’s when your body raises growth hormone and reduces cortisol.

Don’t forget to weigh yourself once a week. I did yesterday, and I’ve put on .8 of a pound. That may not sound like much, but keep in mind we’re also losing body fat. That’s a significant gain in muscle mass coupled with fat loss.

Today we’ll be hitting chest with the DTP (dramatic transformation principle) again. I’ve already had my pre-workout and I’ve begun my IN-KAGED with L-Carnitine. I also got in my testosterone support matrix to support the benefits of my natural production of testosterone.

For chest, begin with flat Smith machine presses from the floor. The benefit of this is that you’ll totally disengage the muscle during the set. I find this technique really helps you get through sticking points in the same way box squats support this for legs. Note that you begin with 25 reps and you drop 5 reps for each of the following sets.

Then for decline dumbbell presses you’ll mirror that rep scheme, beginning with 5 reps and adding 5 reps for each set until you complete your last set of 25 reps. This move targets the lower pecs while floor Smith machine presses hit the middle of your pecs. Keep rest to only about 45 seconds between sets, choosing the weight that allows you to complete the reps for your next set.

High incline flyes, a little above 45 degrees, really target the upper pecs beneath the clavicles. Next is upper machine presses—I used a Hammer machine, but any machine will do. This angle is a little lower, maybe about 35–40 degrees to hit upper pecs for the tie-in between the upper and middle portions.

I really didn’t want to do abs after this, but I didn’t let my attitude stop me. To begin with I put the weight behind my head. Then I move the weight to the front to take each set to absolute failure. I did 5 sets and only rested about 40 seconds between. Remember that abs recover quickly. You don’t need a lot of rest between sets.

Don’t forget your cardio after you start taking in your RE-KAGED. You’ll still perform 15 minutes of HIIT intervals to help you recover and prepare for tomorrow’s leg training.

 

 

Smith machine floor press

Sets:
5
Reps:
25, 20, 15, 10, 5
Strategy:
DTP

Decline dumbbell press

Sets:
5
Reps:
5, 10, 15, 20, 25
Strategy:
DTP

Incline dumbbell flye

Sets:
5
Reps:
25, 20, 15, 10, 5
Strategy:
DTP

Incline machine press

Sets:
5
Reps:
25, 20, 15, 10, 5
Strategy:
DTP

Weighted sit-up

Sets:
5
Reps:
Failure
Strategy:
Regular

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full 
intensity for a total of 15 minutes

 

TIP

Have you heard of the book The Law of Attraction by Esther and Jerry Hicks? In this book they make the point that your body will adapt to thoughts that come into your head, making your success or failure a self-fulfilling prophecy. It’s important for you to believe in the success of your program to get maximal benefits from it.


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