I think every machine in my gym is different. For what you're doing now, the numbers don't mean jack. It's just a point of reference really. Same for me right now too.
Nice workout regardless.
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- Thread starter AKIRA
- Start date
I think every machine in my gym is different. For what you're doing now, the numbers don't mean jack. It's just a point of reference really. Same for me right now too.
Nice workout regardless.
I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.Kinda out of shape in the cardiovascular department huh?
Yeah I know that feeling. It will come back fast, even I am haulin the mail now on the cardio. 3 miles four days a week.....gonna time myself on the single mile time next week.
I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.
either that or you don't know how to pace yourself.
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Week 2
Active Stretched
Warm ups..
Twisted Crunches on Stability Ball
Bridges with shoulders on ball
Inchworms
Scarecrows
Arm Circles, both ways
Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; last set failed at 6th rep, RP for 10 seconds, fired out last two; tempo 4/X/0)
Standing OH Barbell Press
The bar for 6 reps
100lbs for 3 sets, 8 reps (90 sec RI; didnt fail, but the negatives on last 1-2 reps werent slow enough; tempo 4-5/X/0)
Decline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)
Standing OH Neutral Grip DB Press
30lb DBs for 3 sets, 10 reps (90 sec RI; failed at 8th rep, RP for 10 sec, fired out last 2; tempo 4/X/0)
Underarm Cable Crossover
20lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)
Standing Scaptions
20lb DBs for 10 reps
15lb DBs for 10 reps (60 sec RI; failed, too heavy; tempo 4/1/0)
Skullcrushers
60lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)
Static Stretched with belt
Pretty good day, everything went up. Sure there were failures, but they seemed to be in the same places as last week's. In any case, failures are expected throughout this workout template. Bench Press coulda been done without a rest pause if I had a fucking spotter.
Both OH presses were easy at first, but it snuck up on me. The negatives just couldnt be controlled, regardless of the concentric's power.
I gave declines a try since most of my workouts involve the shoulders.
Crossovers were tiring, but thats it. Scaptions were terrible.
I told you I hated any sort of raises!
Skullcrushers were easy?
Active Stretched
Warm ups..
Twisted Crunches on Stability Ball
Bridges with shoulders on ball
Inchworms
Scarecrows
Arm Circles, both ways
Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; last set failed at 6th rep, RP for 10 seconds, fired out last two; tempo 4/X/0)
Standing OH Barbell Press
The bar for 6 reps
100lbs for 3 sets, 8 reps (90 sec RI; didnt fail, but the negatives on last 1-2 reps werent slow enough; tempo 4-5/X/0)
Decline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)
Standing OH Neutral Grip DB Press
30lb DBs for 3 sets, 10 reps (90 sec RI; failed at 8th rep, RP for 10 sec, fired out last 2; tempo 4/X/0)
Underarm Cable Crossover
20lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)
Standing Scaptions
20lb DBs for 10 reps
15lb DBs for 10 reps (60 sec RI; failed, too heavy; tempo 4/1/0)
Skullcrushers
60lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)
Static Stretched with belt
Pretty good day, everything went up. Sure there were failures, but they seemed to be in the same places as last week's. In any case, failures are expected throughout this workout template. Bench Press coulda been done without a rest pause if I had a fucking spotter.
Both OH presses were easy at first, but it snuck up on me. The negatives just couldnt be controlled, regardless of the concentric's power.
I gave declines a try since most of my workouts involve the shoulders.
Crossovers were tiring, but thats it. Scaptions were terrible.
I told you I hated any sort of raises!Skullcrushers were easy?
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Leg
Active Stretched
Warm ups..
Planks
1 legged Squats
1 legged RDLs
Romanian DOH Deadlifts
95lbs for 6 reps
135lbs for 6 reps
195lbs for 3 sets, 8 reps (2 min RI; tempo 4-5/X/0)
Hack Squat
1 plate on each side for 6 reps
2 plates on each side for 3 sets, 8 reps (2 min RI; tempo 5/X/0)
Bulgarian Squats
50lbs for 3 sets, 10 reps (90 sec RI give or take; tempo 3-4/1/1; a few Rest Pauses at the end reps)
Glue Ham Raise on Smith?
NOPE.
Seated Leg Curl
90lbs for 2 sets, 12 reps (60 sec RI; tempo 4/X/0)
Calf Raises on Leg Press
2 plates on each side for 2 sets, 12 reps (45 sec RI; tempo 4/X/0)
Tibialis Raises on Leg Press
2 plates on each sdie for 2 sets, 10 reps (45 sec RI; tempo 3/X/0)
Static Stretched
Ditched the Front Squats cuz I want to focus on the tempo rather than getting an exercise right. I was going to do my quad exercise on a super ceated leg press, but it was all fucked up, so hack squat it was. I can go up.
Bulgarians were as mean as ever. Jesus, am I ever going to get better?
Active Stretched
Warm ups..
Planks
1 legged Squats
1 legged RDLs
Romanian DOH Deadlifts
95lbs for 6 reps
135lbs for 6 reps
195lbs for 3 sets, 8 reps (2 min RI; tempo 4-5/X/0)
Hack Squat
1 plate on each side for 6 reps
2 plates on each side for 3 sets, 8 reps (2 min RI; tempo 5/X/0)
Bulgarian Squats
50lbs for 3 sets, 10 reps (90 sec RI give or take; tempo 3-4/1/1; a few Rest Pauses at the end reps)
Glue Ham Raise on Smith?
NOPE.
Seated Leg Curl
90lbs for 2 sets, 12 reps (60 sec RI; tempo 4/X/0)
Calf Raises on Leg Press
2 plates on each side for 2 sets, 12 reps (45 sec RI; tempo 4/X/0)
Tibialis Raises on Leg Press
2 plates on each sdie for 2 sets, 10 reps (45 sec RI; tempo 3/X/0)
Static Stretched
Ditched the Front Squats cuz I want to focus on the tempo rather than getting an exercise right. I was going to do my quad exercise on a super ceated leg press, but it was all fucked up, so hack squat it was. I can go up.
Bulgarians were as mean as ever. Jesus, am I ever going to get better?
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Nice workout. Killer bulgarians, they are H.A.R.D. 50lb's is superb.
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Wow, thanks guys. I havent said thank you in a while, but I guess I am doing a good job afterall. It seriously is a bitch getting those reps. Ill bet anyone can get them though considering the lil breaks I take in between painful reps.
Today is pull. Hardest one of the week.
Today is pull. Hardest one of the week.
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Pull
Active Stretched (reduced)
Warm ups..
Bird Dogs on Stability ball
Crunches on Stability ball (isometric holds)
Rope Crunches
Reverse Arm Circles
Medium grip Lat Pulldowns
Close Supinated Grip Chin Ups
BW for 3 sets, 8 reps (90 sec RI; tempo 5/X/0; some RPs were used, none over 5 sec)
Unilateral Hammer Strength Row
2 plates on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0-1; more RPs were used)
Wide Grip Lat Pull down
95lbs for 2 sets, 10 reps
100lbs for 10 reps (90 sec RI; tempo 4/X/0)
DB Rows
60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0)
Weighted EZ bar Curls
30lbs
for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)
DB Shrugs
55lb DBs for 2 sets, 8 reps (30 sec RI; tempo 1/4/1)
DB Static Holds (held the side, not the handle)
15lb DBs for 40 sec on right arm, then 30 sec on left, then repeat
Static Stretched...threw in lat stretches
Today might have been the most functional back day ever. I felt my posterior deltolds burning! Yeah, them! I had those?! Where the fuck did they come from? Oh they brought friends...The Latissmus Dorsis.
I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time.
A lil switch up. Did Chin ups instead of wide pull ups. I had to jump up on the last few reps and the negatives got worse, but it did the job.
Both rows were NUTS. I dont know which was worse. Unlike the chin ups, I did full concentrics instead of utilizing other help (like me jumping up for the chin up reps).
Lat pulldowns can go up a tad next week. I wanted to cry on the last set. Hmm, cry? Ok maybe do 3 sets of 100lbs instead.
I threw shrugs in and lookie lookie, I did isometric holds instead of the negative!
I also decided to do some static holds. My left hand is just terrible. The moment I picked up the DB, I knew it.
Good night at the gym. Zero pussy.
Active Stretched (reduced)
Warm ups..
Bird Dogs on Stability ball
Crunches on Stability ball (isometric holds)
Rope Crunches
Reverse Arm Circles
Medium grip Lat Pulldowns
Close Supinated Grip Chin Ups
BW for 3 sets, 8 reps (90 sec RI; tempo 5/X/0; some RPs were used, none over 5 sec)
Unilateral Hammer Strength Row
2 plates on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0-1; more RPs were used)
Wide Grip Lat Pull down
95lbs for 2 sets, 10 reps
100lbs for 10 reps (90 sec RI; tempo 4/X/0)
DB Rows
60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0)
Weighted EZ bar Curls
30lbs
for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)DB Shrugs
55lb DBs for 2 sets, 8 reps (30 sec RI; tempo 1/4/1)
DB Static Holds (held the side, not the handle)
15lb DBs for 40 sec on right arm, then 30 sec on left, then repeat
Static Stretched...threw in lat stretches
Today might have been the most functional back day ever. I felt my posterior deltolds burning! Yeah, them! I had those?! Where the fuck did they come from? Oh they brought friends...The Latissmus Dorsis.
I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time.A lil switch up. Did Chin ups instead of wide pull ups. I had to jump up on the last few reps and the negatives got worse, but it did the job.
Both rows were NUTS. I dont know which was worse. Unlike the chin ups, I did full concentrics instead of utilizing other help (like me jumping up for the chin up reps).
Lat pulldowns can go up a tad next week. I wanted to cry on the last set. Hmm, cry? Ok maybe do 3 sets of 100lbs instead.
I threw shrugs in and lookie lookie, I did isometric holds instead of the negative!
I also decided to do some static holds. My left hand is just terrible. The moment I picked up the DB, I knew it.
Good night at the gym. Zero pussy.
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Oh it did. IT DID. It still does! I worked out until 9pm last night and went to sleep somewhere after 12am. I had to take Nyquil to fall asleep as I felt 'shocks'. Today I feel sore, but it odd spots. My lats arent too sore nor are my biceps.
Muscles around the working muscles seem sore..
Muscles around the working muscles seem sore..
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Legs
Active Stretched
Warm ups...
Isometric Planks w/leg extended (20-30 sec)
Isometric Bridges w/1foot on ball. 1 foot extended (20-30 sec)
10lb weighted decline crunches
10lb weighted hyperextensions (why did I do this?)
1 legged squats
Romanian DOH Deads
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets; tempo 4/X/0)
Bulgarian Squats
30lb DBs for 3 sets, 8 reps (90 sec RI; had failures AGAIN; tempo 3-4/X/1)
Leg Press, slightly wider than normal stance
2 plates on each side for 3 sets, 10 reps (90 sec RI; tempo 5/X/1-2)
Hamstring Curl
95lbs for 10 reps
80lbs for 12 reps (60 sec RI; tempo 3/1/2)
DB Static Holds
100lb DBs for 4 sets, 30s, 23s, 21s, 16s
Static Stretched
Today wasnt all that great. Deadlifts were pretty hard. I had to use the straps and even with them, the workout was hard. 205lbs is just fine for now.
I went ahead and did Bulgarians first. Since the reps are down for the first 2 exercises, I added some intensity. It was still hard. Sorry, but with this tempo, this is too much weight.
Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too.
Leg Press was hard too. I did do 12 reps on the last set though..forgot to mention it.
Buuut I tried to get 12 reps on the hamstring curls, but with the 95lbs, eh. Not with the slow tempos...
Because of the strap usage, I threw in some holds. They seem the same.
The tempos might be hard to understand as it was hard for me to write them at first. The negative is always the first number and thats the number thats usually fatigued. The second number is the concentric and that usually NEVER changes. The 3rd number is what changes a LOT. Thats where my RPs occur. It might be 0 for the first few reps, but then it might be as lengthy as 5 seconds.
Rest Pauses are supposed to be roughly 15 sec, but I never rest that long so I dont consider my failures complete. The tempo is failed, but the sets are not. I still get the reps. Therefore, the strength is there, but my wind may not nor is my tolerance for the 'burn.'
Active Stretched
Warm ups...
Isometric Planks w/leg extended (20-30 sec)
Isometric Bridges w/1foot on ball. 1 foot extended (20-30 sec)
10lb weighted decline crunches
10lb weighted hyperextensions (why did I do this?)
1 legged squats
Romanian DOH Deads
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets; tempo 4/X/0)
Bulgarian Squats
30lb DBs for 3 sets, 8 reps (90 sec RI; had failures AGAIN; tempo 3-4/X/1)
Leg Press, slightly wider than normal stance
2 plates on each side for 3 sets, 10 reps (90 sec RI; tempo 5/X/1-2)
Hamstring Curl
95lbs for 10 reps
80lbs for 12 reps (60 sec RI; tempo 3/1/2)
DB Static Holds
100lb DBs for 4 sets, 30s, 23s, 21s, 16s
Static Stretched
Today wasnt all that great. Deadlifts were pretty hard. I had to use the straps and even with them, the workout was hard. 205lbs is just fine for now.
I went ahead and did Bulgarians first. Since the reps are down for the first 2 exercises, I added some intensity. It was still hard. Sorry, but with this tempo, this is too much weight.
Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too.Leg Press was hard too. I did do 12 reps on the last set though..forgot to mention it.
Buuut I tried to get 12 reps on the hamstring curls, but with the 95lbs, eh. Not with the slow tempos...
Because of the strap usage, I threw in some holds. They seem the same.
The tempos might be hard to understand as it was hard for me to write them at first. The negative is always the first number and thats the number thats usually fatigued. The second number is the concentric and that usually NEVER changes. The 3rd number is what changes a LOT. Thats where my RPs occur. It might be 0 for the first few reps, but then it might be as lengthy as 5 seconds.
Rest Pauses are supposed to be roughly 15 sec, but I never rest that long so I dont consider my failures complete. The tempo is failed, but the sets are not. I still get the reps. Therefore, the strength is there, but my wind may not nor is my tolerance for the 'burn.'
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When you say 3-4/X/1, does that mean you take 3-4 secs going down, don't pause at the bottom, and take 1 seconds going back up??
If so, thats an ass kicking killer tempo to hit Bulgarians at. I was using 2/2/2 and for the last set 1/1/1, when I did them. That was bad enough.
Dumb question, but just humour me....
If so, thats an ass kicking killer tempo to hit Bulgarians at. I was using 2/2/2 and for the last set 1/1/1, when I did them. That was bad enough.
Dumb question, but just humour me....
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Yeah I never pause at the bottom and I try to NEVER pause at the top, so its constant tension.
However, when it starts to burn real bad or when I lose breath, thats when I do pause at the top. I never pause at the bottom though, ever. It actually would burn more if you did, but its not needed given resistance + the slow negatives.
In any case, 30lb DBs (60lbs total), 50lb weighted bar, fuck it. Too heavy. Ill have to go down to 20lb DBs or worse.
However, when it starts to burn real bad or when I lose breath, thats when I do pause at the top. I never pause at the bottom though, ever. It actually would burn more if you did, but its not needed given resistance + the slow negatives.
In any case, 30lb DBs (60lbs total), 50lb weighted bar, fuck it. Too heavy. Ill have to go down to 20lb DBs or worse.
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Same here, the only time I paused at the top was when I had to sort balance, maybe once per set.
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Half way through the first leg, Ill start to stop at the top and pant. On the 2nd leg, I may pause at the top every 2 reps and rest for 5 sec. Sometimes, Ill take my leg off the ench and stand for 5 sec panting and cussing. Its that bad.
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Haha, I may have to try this tempo out at somepoint. Sounds damn painful.
What are you doing for the fight tonight AKIRA?
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Push
Warm Ups..
Rope Crunches w/Obliques
Hyperextensions
Arm Circles, both ways
Scarecrows
Barbell Bench Press
The bar for 10 reps
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; failed on 7th rep on last set, RPed for 5 sec then fired out last rep)
Standing OH Barbell Press
100lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0)
Incline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)
Standing OH Neutral Grip DB Press
35lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0; few RPs; failed on last rep)
Underarm Cable Crossover
25lbs for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; failed on last rep)
Skullcrushers
70lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)
Static Stretched
Everything got better. Finally some progress.
My bench didnt fail as soon as it did last time.
No failures on Incline DBs or Barbell OHs. The tempo wasnt even all that affected this time around on the OH barbells.
The OH DBs, however, suffered. They did go up though.. 
Crossovers went up too, but the burn overtook me again..
Skullcrushers...were easy again!!!
Actually, wait, no...they hurt.
Warm Ups..
Rope Crunches w/Obliques
Hyperextensions
Arm Circles, both ways
Scarecrows
Barbell Bench Press
The bar for 10 reps
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; failed on 7th rep on last set, RPed for 5 sec then fired out last rep)
Standing OH Barbell Press
100lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0)
Incline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)
Standing OH Neutral Grip DB Press
35lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0; few RPs; failed on last rep)
Underarm Cable Crossover
25lbs for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; failed on last rep)
Skullcrushers
70lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)
Static Stretched
Everything got better. Finally some progress.
My bench didnt fail as soon as it did last time.
No failures on Incline DBs or Barbell OHs. The tempo wasnt even all that affected this time around on the OH barbells.
The OH DBs, however, suffered.
They did go up though.. Crossovers went up too, but the burn overtook me again..
Skullcrushers...were easy again!!!
Actually, wait, no...they hurt.
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Pull me
Active Stretched (reduced)
Warm ups..
Bridge w/1 foot on ball then swtich for reps
Bird Dogs on ball for reps
Oblique Crunches on Ball for reps
Wide Grip Pull Ups
BW for 2 sets, 6 reps
BW for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; some jump ups were needed)
Unilateral Hammer Strength Row
2 plates + 10lbs on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; RPs)
Close, Supinated Grip Pulldowns
100lbs for 3 sets, 10 reps (90 sec RI; tempo 5/X/0)
DB Rows
65lb DBs for 3 sets, 10 reps (90 sec RI; tempo 3-4/X/0)
Concentration Curls
20lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3/X/0)
Static Stretched
Some more progress. Rest Pauses were only used in the pull ups (for maybe 1-2 seconds) and hammer rows. I only had to use them on the last sets this time, plus they were much shorter.
Close Grip pulldowns can go up, DB Rows...jesus, theyre the hardest. I am switching them. That shit stays the same.
Hammers...hmm, well if I am switching them, they stay too.
All in all, I can see some adaption starting. My burns are becoming tolerable, but thats ok. I still cant do pull ups without jumping up for the last reps and I need some seconds to breathe, so its still challenging.
1 more week.
Active Stretched (reduced)
Warm ups..
Bridge w/1 foot on ball then swtich for reps
Bird Dogs on ball for reps
Oblique Crunches on Ball for reps
Wide Grip Pull Ups
BW for 2 sets, 6 reps
BW for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; some jump ups were needed)
Unilateral Hammer Strength Row
2 plates + 10lbs on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; RPs)
Close, Supinated Grip Pulldowns
100lbs for 3 sets, 10 reps (90 sec RI; tempo 5/X/0)
DB Rows
65lb DBs for 3 sets, 10 reps (90 sec RI; tempo 3-4/X/0)
Concentration Curls
20lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3/X/0)
Static Stretched
Some more progress. Rest Pauses were only used in the pull ups (for maybe 1-2 seconds) and hammer rows. I only had to use them on the last sets this time, plus they were much shorter.
Close Grip pulldowns can go up, DB Rows...jesus, theyre the hardest. I am switching them. That shit stays the same.
Hammers...hmm, well if I am switching them, they stay too.
All in all, I can see some adaption starting. My burns are becoming tolerable, but thats ok. I still cant do pull ups without jumping up for the last reps and I need some seconds to breathe, so its still challenging.
1 more week.
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Legs
Active Stretched (shorter holds, more reps)
Warm ups..
Crunches on Ball
Bird Dogs on ball
Planks with foot on ball, 1 foot extended
Bridges while marching feet on ball
Bulgarian Squats
BW for 2 sets, 6 reps each leg
20lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0-1)
Romanian Deadlifts
65lbs for 6 reps
95lbs for 6 reps
135lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; staggered grip)
"Linear Hack Press" (its the fucking Super Seated Leg Press)
1 plate on each side for 10 reps (30 sec RI)
1 plate + 25lbs one each side for 2 sets, 10 reps (90 sec RI; tempo 5/X/0-1)
Tibalias Press on Leg Press
1 plate on each side for 3 sets, 15 reps (30 sec RI)
Unilateral Calf Press
1 plate on each side for 2 sets, 10 reps (45 sec RI; tempo 1/2/1)
Static Stretched
Sped up core work a bit. I figured I was taking my time on this shit.
Welp! I finally did Bulgarians with less trouble! Took a reduction in weight and a switch-a-roo to do it. Its these fucking negatives.... Anyway, a Rest Pause or two was done with less than 4 sec. Now I can..go back up?
Deadlifts were done with a staggered grip. Ahhhh, I remember this grip, so much better. I switched for every set. 215lbs never felt so easy.
I was going to do other exercises, but they fixed the super seated leg press. This thing runs on a hack squat path, but theres nothing on my shoulders. Perfect for someone with back problems (I started back on this machine way back when). Anyway, I tried to go low, but with little luck. Kinda light.
Tibialias were done with a regular tempo, but I did regular calf presses one leg at a time and I focuses a tad on isometrics. My legs felt "pumped" :lol" No seriously, they did. I am glad I did it this way.
Now I want to go out n about, but no one wants to go.
Active Stretched (shorter holds, more reps)
Warm ups..
Crunches on Ball
Bird Dogs on ball
Planks with foot on ball, 1 foot extended
Bridges while marching feet on ball
Bulgarian Squats
BW for 2 sets, 6 reps each leg
20lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0-1)
Romanian Deadlifts
65lbs for 6 reps
95lbs for 6 reps
135lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; staggered grip)
"Linear Hack Press" (its the fucking Super Seated Leg Press)
1 plate on each side for 10 reps (30 sec RI)
1 plate + 25lbs one each side for 2 sets, 10 reps (90 sec RI; tempo 5/X/0-1)
Tibalias Press on Leg Press
1 plate on each side for 3 sets, 15 reps (30 sec RI)
Unilateral Calf Press
1 plate on each side for 2 sets, 10 reps (45 sec RI; tempo 1/2/1)
Static Stretched
Sped up core work a bit. I figured I was taking my time on this shit.
Welp! I finally did Bulgarians with less trouble! Took a reduction in weight and a switch-a-roo to do it. Its these fucking negatives.... Anyway, a Rest Pause or two was done with less than 4 sec. Now I can..go back up?
Deadlifts were done with a staggered grip. Ahhhh, I remember this grip, so much better. I switched for every set. 215lbs never felt so easy.
I was going to do other exercises, but they fixed the super seated leg press. This thing runs on a hack squat path, but theres nothing on my shoulders. Perfect for someone with back problems (I started back on this machine way back when). Anyway, I tried to go low, but with little luck. Kinda light.
Tibialias were done with a regular tempo, but I did regular calf presses one leg at a time and I focuses a tad on isometrics. My legs felt "pumped" :lol" No seriously, they did. I am glad I did it this way.
Now I want to go out n about, but no one wants to go.
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Fuck yeah. I have to. I am finally adjusting, which is a good and bad sign. Its time to up the intensity, then switch.
completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different?
Looks like a kick ass routine man, the intensity would have me wimpering....
Looks like a kick ass routine man, the intensity would have me wimpering....
any sort of negative with that movement is just death.