Mike Sommerfeld
Well-known member
Author
- Joined
- Feb 14, 2025
- Messages
- 76
- Points
- 6
Quick context
- Day 3 of Olympia Prep 2025; exactly 5 weeks out.
- Two high-carb refeeds added fullness/3D with only ~2 lb scale bump; back to low carbs for 5–6 days.
- Recovery & gut support highlighted: BPC-157 and TB-500 peptides; digestion on point; metabolism remains responsive.
- Chest: Pec-fly machine (3-sec stretch, controlled eccentric, strategic rest-pause) → Semi-decline converging press (elbows driven in to match chest fiber line) → CHM close-grip press to finish chest and light up triceps.
- Delts: Superset side laterals + rear delts on machines that bias the arm path forward to de-activate traps and isolate the rear head.
- Back: Pulldown variant emphasizing lower-lat fibers—sit back, slight thoracic flexion, pull to hips; rest-pause without racking to keep CNS engaged and squeeze out extra reps.
- Biceps: Preacher curls (single and double-arm). Heavy pump; tempo-manipulated eccentrics to recruit high-threshold motor units.
- Accessories aren’t a crutch: straps/wraps keep the target muscle under load and prevent grip from becoming the limiter—more activation, better overload.
- Warm-ups: add load each set, reduce reps, save the gas for working sets.
- Progressive overload ≠ just more weight: use stretch emphasis, pauses, partials, and eccentric control.
- Rest-pause intelligently: great on pulldowns/presses; less efficient on some rear-delt machines if you fully disengage.
- Physique trending fuller, drier, more separated; target ~220 at 4 weeks out is on schedule.
- Expect a nastier, tighter look by day 4 of low carbs this week.
