Stickler
VIP Member
- Oct 28, 2010
- 284
- 217
8-15-2022
Morning weight: Holding water because I cheated on my diet this weekend with my son. Going to stop looking at the scale daily.
The mirror is now my judge.
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3rd Routine - told coach about volume concerns as well as being too fatigued by the end, also mentioned about concerns from some of the board members. He said it's no more than 24 sets per day, and I told him that my rest periods are too long due to fatigue. He made changes, but also took into consideration what hurts from previous injury.
I'm paying the guy, and his methods work for a lot of people he trains of all levels, needs, and goals. I'll continue to ask questions, but will give this one a shot and see how it feels.
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"Day 1:" start time 1:40pm
Wide grip pull-ups 50 reps (use assisted, lbs are amount of my weight lifted)
OLD: 11x80, 14x100, 8x100, 8x110, 9x120
OLD: 3x10 @ 110, 130, 140x9 (failure)
NEW: 25x110, 17x110, 10x110
Close grip pulldowns 3 warmups of 5 then 1 work set of 8-10
NEW: 85, 120, 140, 160x8
Db pullovers 4 x 20 3 sec negative
OLD: 40x12 60x12, 70x9 (failure)
NEW: 50x20, 55x20, 55x17, 55x15
Cable crossovers 3 warmups of 5 then 1 work set of 12-15 w/ 3 sec hold on contraction
NEW: 35, 42.5, 42.5, 30X12
Lower cable pulls 4 x 12 3 sec hold on contraction
NEW: 20, 20, 20, 25x9
Hanging leg raises 3 x 12-15
NEW: 15, 15, 15
Cardio: Treadmill 25 min @ 2.5% 3.3mph 146bmp
Finished 3:20 pm
Toyal 1hr 40min incl cardio
Had the best pump I've had in a long time. Took 2-3 min rest between almost every set. Didn't feel rushed, good workout.
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Morning weight: Holding water because I cheated on my diet this weekend with my son. Going to stop looking at the scale daily.
The mirror is now my judge.
--
3rd Routine - told coach about volume concerns as well as being too fatigued by the end, also mentioned about concerns from some of the board members. He said it's no more than 24 sets per day, and I told him that my rest periods are too long due to fatigue. He made changes, but also took into consideration what hurts from previous injury.
I'm paying the guy, and his methods work for a lot of people he trains of all levels, needs, and goals. I'll continue to ask questions, but will give this one a shot and see how it feels.
-----
"Day 1:" start time 1:40pm
Wide grip pull-ups 50 reps (use assisted, lbs are amount of my weight lifted)
OLD: 11x80, 14x100, 8x100, 8x110, 9x120
OLD: 3x10 @ 110, 130, 140x9 (failure)
NEW: 25x110, 17x110, 10x110
Close grip pulldowns 3 warmups of 5 then 1 work set of 8-10
NEW: 85, 120, 140, 160x8
Db pullovers 4 x 20 3 sec negative
OLD: 40x12 60x12, 70x9 (failure)
NEW: 50x20, 55x20, 55x17, 55x15
Cable crossovers 3 warmups of 5 then 1 work set of 12-15 w/ 3 sec hold on contraction
NEW: 35, 42.5, 42.5, 30X12
Lower cable pulls 4 x 12 3 sec hold on contraction
NEW: 20, 20, 20, 25x9
Hanging leg raises 3 x 12-15
NEW: 15, 15, 15
Cardio: Treadmill 25 min @ 2.5% 3.3mph 146bmp
Finished 3:20 pm
Toyal 1hr 40min incl cardio
Had the best pump I've had in a long time. Took 2-3 min rest between almost every set. Didn't feel rushed, good workout.
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