Definitely love doing HIIT on vacation. Just some quick killer rounds- I usually just google something haha and try something new every day.
jump squats to get the booty pump too!
Also- enjoy vacation girl, if you have to take a week off, just do it and enjoy. Your muscles will enjoy the break too and you can hit it that much harder when you get back.
My gym buddies and I like to finish off chest day with cable flyes, but it's a very high intensity finisher. We start with a solid weight on each side, cables at the highest setting and do ten reps. We then bring the cables down ones notch and do ten more, all the way down the range of the cables. The way our cable machine is set up we end up doing two hundred reps, and you hit your chest from all angles because you start with downward flyes and end with upward flyes. We usually have to drop the weight down at least one setting, so we sometimes go bottom to top to avoid imbalances.
I have found this workout works for me very well. you will be doing four different exercises at High intensity with jump squats, high knees, burpees, and jumping jacks. start by doing 60 seconds of each exercise, having a 30 second break and then lowering your time. it should look like 60x4,50x4,40x4,30x4,20x4,10x4. I'm glad I can help. Hit me up on Instagram or twitter with kraminator1
Thoughts on PH3: This is a regular question I keep getting. To sum it up without writing an essay:
It’s the perfect blend between hypertrophy and powerlifting training
I got huge results on both ends of the spectrum (strength and size)
It is the most challenging program I’ve ever done, all while being manageable.
The inner bodybuilder in me loves training to failure, so the weekly AMRAPs and BFR work complete me.
Wednesday’s are a squat, bench and leg accessory day. Squats and bench are moderately heavy, then we finish with a leg pump and get to play with some BFR on calves, which is painfully good! I’m definitely feeling this deficit though, I didn’t have as many calories as I’m used to for my preworkout and everything was a little sluggish to begin. I had to keep thinking of the platform to maintain the right mindset. That and telling myself not to be a little B#### and squat usually gets the job done.
Squat 3x7 350 (77.5%)
Bench 3x7 250 (77.5%)
Leg Extensions 2x10 250
Leg Curl 1x10 110, 1x10
Standing Calf Raise 2x8 220, 2x8 240
BFR Calves 120x20, 10, 10, 10
Bagel time again. Poverty macros have me macro hoarding so I can have a huge meal before bed. Luckily I can still fit a couple bagels throughout the day, they’re keeping me sane.
1 Whole honey wheat bagel
1 scoop #r1wheyblend
1 scoop of Orange Soda FUEL 6g Citrulline Malate 2g Beta-Alanine 5g Universal Creatine
Macros 4.5f 58c 33p
There's honestly no set secret for shoulder "growth". What I like to do is incorporate compound shoulder movements, such as standing overhead barbell press in the beginning of my workouts. Then, as my workout progresses, I like to do A LOT of dumbbell work and like @NickFindley said really focus on the mind-muscle connection; trying to always keep constant tension on the muscle.
Don't worry too much about the weight you're lifting, as long as you can control your movements and really focus on squeezing the part of the shoulder you're working on.
@NickFindley I honestly could not keep going with this past 1 week. I ended up have to do a lot of travel for work, so I didn't have the luxury of having my weights with me. But, I am going to start doing it, and I will let you know!