Mass Monday – Post Thanksgiving 2016

I hope you all had a wonderful Thanksgiving with your friends and family. Most of us ate a ton of wholesome, quality food. Hey, turkey is a great source or protein! Of course I threw in plenty of mashed potatoes, sweet potato pie, dressing, and some desserts.

I’m starting out today’s Mass Monday coming off of 4 days with no training. So this morning’s workout felt great as I was fresh and rested. With that, I started a new workout routine today which I will share will you below.

Push – Pull – Legs Workout Routine

I’m going to an old school workout routine that I haven’t done in over a year. Push – Pull – Legs. This is a 3-day workout routine and you can restarted it on the 4th day (or take a rest day or two between). Here’s a breakdown of Push – Pull – Legs:

  • Day 1
    • Chest, Shoulders, Triceps
  • Day 2
    • Back, Traps, Biceps
  • Day 3
    • Legs

I will choose 3 exercises for larger muscles such as chest, back and quads. For everything else I’ll typically do 2 exercises.

What I like about the Push – Pull – Legs workout routine is it allows you to train each body part twice a week. I train 5 days on, 2 days off (basically Monday through Friday with weekends off). I may occasionally do one workout over the weekend.

* Push – Pull – Legs is part of my Hardcore Muscle Building Program, so check that out!

Monday Push Workout

I want to share the details of this morning’s push workout. I’ve been eating Thanksgiving leftovers so I have a lot of energy to train today. Here’s my chest, shoulders, and triceps workout:

  • Incline Bench Press
    • 4 sets x 12, 10, 6, 6 reps
  • Dumbbell Press
    • 4 sets x 8, 8, 8, 20 reps
  • Pec-Dec Flyes
    • 3 sets x 12 reps
  • Hammer Strength Behind the Neck
    • 4 sets x 10 reps
  • Seated Lateral Raises
    • 3 sets x 12 reps
  • Seated Overhead Extensions Machine
    • 4 sets x 12 reps
  • Rope Pressdowns
    • 3 sets x 15 reps

Thanksgiving Meal & Leftovers

Lastly, I want to share my Thanksgiving meal with you. This is also what I’m eating for the next day or two. It’s somewhat a typical Thanksgiving meal but the difference is I cooked most of it!

  • Turkey
  • Dressing
  • Mashed potatoes (with real potatoes)
  • Green bean casserole
  • Sweet potato pie
  • Blackberry cobbler

Actually most of the sides are gone but there’s a bit of turkey left. That’ll be my lunch today through Wednesday!

Train with Passion,

Jason

 

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