MACHINE BENCH (50% DROP SETS)
90 x 10
110 x 10
130 x 10
150 x 10 drop to 75 x 11
155 x 5 drop to 75 x 8
INCLINE BENCH (R/P)
135 x 12-4-3
SA CABLE CURL (350 SET)
50 x 10, 11, 8
SA CABLE HAMMER CURL (50% DROP SET)
50 x 4 drop to 35 x 8 This was a failure.
Well, the gym was packed and equipment was limited. It’s international chest day and a holiday. My particular gym is only open from 7-12 on most holidays. Good workout. Short and sweet. And I definitely need the regulation of this new program. I’ll officially start it after surgery but I thought I’d run it this week to feel it out. I think I technically hit seven sets for chest. Not bad.
I went too hard at the start of the bike test but I still finished under 3:30 which is the goal. That was a long 3:25. I paced much better on the row but it turns out my performance “Needs Work”. Anything over 1:45 is no Bueno.
I’m starting to count my hard sets as well, I do however count rest pause and drop sets as 1 set.
But I’m learning from your log, as it seems as if you are wiser than I am.
I don’t know. I used max resistance. The article doesn’t mention resistance. Maybe I should try again on level 1.
That’s what I’ve been doing but today i counted differently. I still don’t know what’s “right”. It was strange only doing two chest exercises, but I told myself that I’m having surgery next week and I’m not growing this week. Maintenance is fine until about September.
Have you thought about logging the volume by exercise or body part, so weight multiplied by reps. This may give you some indication of how much you are doing week to week.
I’ve done that in the past but it’s pretty useless since I change exercises and gyms so often. My weights on the cable machines are different on every piece of equipment.
I think that type of tracking is only useful for guys like you who are very consistent.
Maybe but if you know how much total tonnage you move per aessionnir bodypart it may correlate with overall fatigue. If you have all your sessions in a spreadsheet then this is only a simple sum.
I agree. If I follow the plan I laid out then I won’t have to worry about doing too much. I get to add intensifiers every two weeks and then I drop back and reset.
I’m not worried about doing too much. I know myself and know that I have to pump the brakes occasionally. One thing I can say with confidence - I’ve never hurt myself with bodybuilding type training.
Maybe I don’t think it’s as important as you. The weights you are moving and the load on the muscle is essentially the same. The time under tension may make it feel a lot harder but the load is the same. Time under load is different but there are also so many other variables, speed of bar up and down, hand position effecting the momentum load etc etc. it’s all miniature that I wouldn’t worry about. For me the purpose of logging the total amount moved just gives me something to look back at and correlate with fatigue.
I totally get why it may be less meaningful to you. Our training styles and a little chalk and cheese right now.
