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Originally Posted by IainDaniel
Interesting. That would kick the shit out of me.
But I am a fat fuck |
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Originally Posted by Spud
Holy shit. Thats alot of reps. Did you find it to be more of a cardiovascular workout or endurance?
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Originally Posted by Rocco32
First circuit
Bench- 135 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 Reverse Grip Pulldown- 80 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 So that's 90 reps for each exercise Second Circuit Hammer Strength Incline Bench- 90 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 Low Row- 85 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 That's 90 reps for HS Incline and 89 for Low Row Definately a hard workout but I don't think I picked the weights heavy enough. I should have only been doing singles by the end and I got 30 sets in 20 minutes. I'll increase the poundage by 20% and see what happens next week. |
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Originally Posted by Archangel
OMG!!! Brother Rocco, that w/o would have KILLED me!!! Best Wishes with the new routine my Friend!!!
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Originally Posted by Burner02
dang....betcha are gonan feel THAT in the morning....
How ya been, Roc? |
That's why it's been so long for another workout |
Originally Posted by Triple Threat
Wassa matter? Wimp out?
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I was thinking that as I did the 5th rep and realized I really didn't have anything more to give!!!
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Originally Posted by CowPimp
Cool, I hope you do well. His suggestion was to pick your 10-12RM and do half that number of repetitions per set to start. Of course, you don't even have to do it that way.
Let use know how you feel tomorrow. Supposedly you get incredibly sore from this kind of workout, most likely due to the very high volume. |
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Originally Posted by JerseyDevil
Holy Crap! Is this the infamous Eastern Daylight Time workout?
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Originally Posted by bludevil
Very interesting w/o Rocco, looks like it would be an extremely effective for cutting. Glad it's you and not me bud
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Originally Posted by Rocco32
1st Set
BB Curl- 65 x 6/6/6/6/6/5/6/6/5/5/5/5/4/4/4 = 79 reps Skull- 65 x 6/6/6/6/6/6/6/6/6/6/6/6/5/5/5 = 87 reps 2nd Set DB Curl Sitting- 30 x 6/6/6/6/5/5/5/5/5/5/5/5/5/5 = 74 reps One Arm DB Tri Ext- 15 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6 = 84 reps Too light on the skulls and definately too light on the DB Ext. The other exercises could go up a bit as well. |
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Originally Posted by Burner02
I think...he's been wanting to post...but can't get his arms to move...
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Originally Posted by Triple Threat
den he cab typw wid hiz nos.
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Originally Posted by Archangel
Good lookin w/o BRother Rocco, how do you feel with all that volume??? Keep at it my Friend, wishing you nothing but the best!!!
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Originally Posted by gwcaton
Holy F'n cow Roc !! What are you doing now ? Hey bud
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Originally Posted by CowPimp
Looks like fun. I sort of like these workouts because they are so simple and to the point.
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Originally Posted by Fitgirl70
Holy Cow Roc...I get to about 20 reps (cause I'm on high reps right now too) and I'm just about to die!!!
I second Gary's question...... |
It's definately hard but I think it's working well. How's everything?
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Originally Posted by Burner02
I think...he's been wanting to post...but can't get his arms to move...
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Something like that
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Originally Posted by Triple Threat
den he cab typw wid hiz nos.
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Originally Posted by P-funk
as long as you are breaking records each time you go to the gym, just keep on doing it! that is the whole point of the program....more work....either more weight, or more reps, or more sets, etc...just do more.
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Originally Posted by Rocco32
How important do you think it is to keep the exercise selection the same each time? I'm asking because I ended up waiting about 10 min inbetween the 1st set and the 2nd for people to get off the HS Incline when I could have easily substituted another exercise and gone right into it.
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Originally Posted by DOMS
Hey Rocco, how long does this workout last (in terms of minutes)?
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Originally Posted by P-funk
simple, don't use exercises that people are going to be all over. HS incline is going to be always busy at a chain gym. Go with something like DB bench press or BB bench press and then a row, so you can do them right there and just occupy a small section of the gym.
If you have to wait between sets like that, you are fucking up the density. The idea is more work in the same amount of time....not more work in longer time....that takes away the definition of greater density. |
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Originally Posted by Rocco32
Gotcha. FYI, I wasn't waiting 10 minutes once I had actually started...of course I'm not going to do that. I just waited for my equipment to be free before I started. I rest 5 minutes between the 1st 20 min and the 2nd 20 min, that was when I had to wait longer.
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Originally Posted by Rocco32
How important do you think it is to keep the exercise selection the same each time?
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Originally Posted by Rocco32
1st Set
Bench- 155 x 6/6/6/6/6/5/5/5/5/4/4/4/4/4/3 = 73 RG Pulldown- 100 x 6/6/6/6/6/6/5/5/5/5/5/5/5/4/5 = 79 2nd Set HS Incline- 110 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 = 95 Cable Row- 100 x 6/6/6/6/6/6/5/6/6/5/5/5/5/6/5/5 = 89 I upped the weights by about 20% from last time. For the last two exercises I may need to up it again. |
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Originally Posted by Twin Peak
I rest up to 10 minutes between sessions, depending. How are you liking this so far?
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Originally Posted by Twin Peak
You are doing WAY to many sets. How the hell can you squeeze all that in. I do 6-7 sets per exercise, per 20 minutes. And I am dying. You aren't lifting heavy enough and hard enough.
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