Cool.
Being able to do the same exercises (the good ones) but make them feel “way different” so you can keep making gains is what it’s all about.
An advice though if you gonna try it out.Start light.And I mean LIGHT.I can press the 25 kg dumbbells for 10 reps,maybe more on a seated dumbbell press and had a hard time completing the 3 sets with the 14 kg (I’d probably make it if it wasn’t for my wrist.I don’t know)
DYNAMIC EFFORT LOWER (Cycle 5 Week 2)
1 cycle of:
Cable abs culrs x 20 kg x 50
Goon mornings x 20 kg x 50
Seated dumbbell shrugs x 8 kg x 50
Low bar speed squats
20 kg x 2
20 kg + 1 band per side x 2
50 kg + 1 band per side x 2 x 8 with almost no rest in between
Hypers parallel to the floor
Bw x 25 x 2
MAX EFFORT UPPER (Cycle 5 Week 3)
2 cycles of:
Reverse grip pulldowns x 35 kg x 25
Overhead cable rope extensions x 15 kg x 25
Reverse peck deck x 20 kg x 25
2 board press
Started full rom
20 kg x 15
20 kg + 1 doubled band per side x 10
40 kg + 1 doubled band per side x 8
added board
60 kg + 1 doubled band per side x 3
80 kg + 1 doubled band per side x 3
90 kg + 1 doubled band per side x 3
Then I switched to a close ish grip
40 kg x 8,4 pressing very slow.Pressing slow against bands is really a bitch
Overhead ez bar extensions
10 kg x 10
30 kg x 12,8,6
Rope rows
V grip cable tricep pushdowns
15 kg x 15 x 4
Cable curls
10 kg x 20 x 2
30 kg x 6 x 2
MAX EFFORT LOWER (Cycle 5 Week 3)
3 cycles of:
Cable ab curls facing away from the cable x 20 kg x 25
Cable rdls on the first cycle,barbell that I don’t know how much it weight on the other 2 x 40,? kg x 25
Reverse hyper x bw x 25
Low bar squats
20 kg + 10-15
20 kg x 1 band per side x 3
60 kg x 1 band per side x 3
80 kg x 1 band per side x 3
100 kg x 1 band per side x 3
110 kg x 1 band per side x 3
115 kg x 1 band per side x 3
70 kg + 1 band per side x 24 rest pause resting 15 seconds.That was brutal
Hip abductors
50 kg x 100 total reps
Although this was a very short movement it felt amazing on my hips
Leg curls
30 kg x 25 x 2
Power shrugs
20 kg x 10
60 kg x 5
100 kg x 5
120 kg x 5
140 kg x 5
150 kg x 5 I loved it.I’ll probably do heavy cheating shrugs more often
Calf raises
? x ?
DYNAMIC EFFORT UPPER (Cycle 5 Week 3)
2 rounds of:
Machine row x 35 kg x 25
Rope pushdown x 20 kg x 25
Band pull aparts x 25
Speed bench
20 kg x 10
20 kg + 1 doubled band per side x 6 or so
45 kg + 1 doubled band per side x 3 x 6 It moved slow.Today I felt as weak as one can be
V grip pushdowns
20 kg x 30,20
10 kg x 25 x 2
Hammer curls
8 kg x 25,15,10
Side laterals
3 kg x 50
MAX EFFORT UPPER (Deload)
4 cycles of:
Behind the neck pulldown x 25 kg x 20
Cable pushdowns x 15 kg x 20 for 2 cycles,10 kg x 20 for the other 2
Band pull aparts x 20
Paused bench
20 kg x 20
40 kg x 6
60 kg x 6
80 kg x 6
100 kg x 5
Dumbbell roll backs
6 kg x 10
12 kg x 15,8
Chin ups
bw x 6,3
Cable curls
15 kg x 10 x 3
MAX EFFORT LOWER (Deload)
3 rounds of:
Leg raises x bw x 20
Reverse hyper x bw x 20
No hands front squat
20 kg x 10
40 kg x 5
60 kg x 3
80 kg x 1
90 kg x 1
100 kg x 1 I got a bit out of position and really had to fight to not miss that rep
105 kg x 1
These felt amazing
High bar squats
60 kg x 15
I took it really easy here.I’ll probably add some light squatting for very high reps to my routine
Leg curls
20 kg x 50
Dumbbell shrugs
12 kg x 70
Calf raises
20 kg x 25 with a regular stance,12 with close,12 with wide with minimal rest
DYNAMIC EFFORT LOWER (Deload)
3 cycles of:
Pulldowns to neck x 30 kg x 25
Overhead cable extensions x 10 kg x 25
Facepulls x 10 kg x 25
Dumbbell flat press
6 kg x 10
8 kg x 10
10 kg x 10
12 kg x 10
14 kg x 10
16 kg x 10
18 kg x 10
20 kg x 10
25 kg x 10
30 kg x 10
Chin ups
Bw x 3
10 kg x 3
15 kg x 3
Bw x 5 x 2
V grip pushdowns,incline dumbbell curls,side laterals
1 cycle of 25 kg x 15,8 kg x 10,6 kg x 15
1 cycle of 25 kg x 15,6 kg x 15,6 kg x 15
DYNAMIC EFFORT LOWER (Deload)
3 cycles of:
Decline sit ups(6) x bw x 25
Cable pull througs x 15,15,25 kg x 25
Dumbbell shrugs x 14,16,16 kg x 25
Low bar squats
20 kg x 12
60 kg x 5-6
100 kg x 10
Leg curls
10 kg x 10
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
60 kg x 5 half ass reps
Good mornings
20 kg x 20
60 kg x 10
Some thoughts on my training
For the bench I think my back is the weak link now.I think I need to focus on heavier rows and chins for a bit
Also I’ve seen that really pushing my extensions has helped my bench
So here’s my plans for the next 2 cycles as far as bench is concerned
After my main movement I’ll either do immediately heavy extensions of a high rep press and fit them after
Then I’ll probably work on a heavy set of 6-10 on a row variation followed by back off sets or an easier row to add in volume.I’ll throw in some chins from time to time
I’ll also fit in an extra workout where I’ll do light pulldowns,a light dumbbell press and maybe some bis(cause you can never go wrong with big guns)
For the squat my posterior chain is holding me back.Also on the bottom of my squat I swift the tension from the outside of my foot on the inside
So on main days I’ll do a lot of pull throughs,reverse hypers,hypers leg curls and probably add some heavy pulling in too
I’ll also fit in an extra day where I’ll start with squatting just the bar,go on to a hip movement and finish with some abs and maybe calves(If I don’t get 2 inches in 4 weeks I have bad genetics)
On the meanwhile I’ll try to not get fat.Today I didn’t do such a good job on that one
Mini workout
Decided to do a 5 minute workout while I rest from studying
100 rep band pushdowns
50 rep band curls
50 rep band leg curls
50 rep band pull throughs
Also after some thinking I realized that being at the gym 6 times per week is really hard at that moment of my life,so no extra workouts for the next 2-3 months,just some quick mini workouts at home
MAX EFFORT UPPER
Everyone’s an idiot edition
As soon as I went to bench someone got to the bench.I politely asked him to work in and he replied ‘‘why don’t you go to the other bench?’’.I just answered ''cause it’s not comfortable and worked in
Then I asked a guy to spot me and although he had a bad back his friend very politely offered.I explained him not to touch the bar and as soon as I got it off my chest he grabbed it.DAMN
Then as I was unloading the bar a guy comes and gets the weights off from the other side.I said thanks and his reply was a rude ‘‘I had to come cause if the bar raises on the one side…’’
I was med for 20 minutes after that
But anyways today I did cgbp paused up to 100 kg x 1,then 105 kg x 0 thank you very much spotter and some accessory stuff
MAX EFFORT LOWER (Cycle 6 Week 1)
3 rounds of:
Planks x bw x 30 seconds
Reverse hypers x bw x 25
Squats x 20 kg x 10 I thought of adding them in to address my form a bit
2 seconds pause squat
60 kg x 2 , 2 reps toes to bar
80 kg x 2 , 2 reps toes to bar
100 kg x 2 , 2 reps toes to bar
110 kg x 2 , 2 reps toes to bar
115 kg x 2 , 2 reps toes to bar
120 kg x 2 , 2 reps toes to bar
125 kg x 2 , 2 reps toes to bar
Sadly the pauses were a bit faster than 2 secs
Rdl
60 kg x 6 , 2 reps toes to bar
100 kg x 6 , 2 reps toes to bar
140 kg x 6 , 2 reps toes to bar
Ghr
WOOOOOOOOOOHOOOOOOO I FOUND A WAY TO DO GHR
bw x 10,8,7 , 2 reps toes to bar after each set
Wide grip shrugs
20 kg x 8 ,2 reps toes to bar
60 kg x 8 ,2 reps toes to bar
100 kg x 8 ,2 reps toes to bar
140 kg x 8 ,2 reps toes to bar
Leg extensions
I started from 20 kg,did 5 reps,added 5 kg all the way up to 50 kg
Calf raises
I started from 10 kg,did 5 reps,added 10 kg all the way up to 50 kg
Holds from the pull up bar
2 sets
DYNAMIC EFFORT UPPER (Cycle 6 Week 1)
4 rounds of:
Parallel grip pulldowns x 30 kg x 25
Reverse grip pushdowns x 20 kg x 25
Band pull aparts x 25
Speed bench
20 kg x 10
20 kg + 1 doubled band per side x 10 , 1 parallel grip pull up
35 kg + 1 doubled band per side x 3 x 10 with 5 different grips and 5 seconds pause at the chest on every first rep , 1 parallel grip pull up after each set
Dumbbell shoulder press (7)
10 kg x 10-12 , 1 parallel grip pull up
25 kg x 8 x 2 , 1 parallel grip pull up after each set
Cable row close parallel grip ss with cable rope pushdowns
25 kg x 10 , 15 kg x 10 , 1 parallel grip pull up
50 kg x 23,11 , 15 kg x 10 x 2 , 1 parallel grip pull up after each set
40 kg x 10 , 15 kg x 10 , 1 parallel grip pull up
Cable curls ss with weird band hold for side delts
3 sets
Maybe I shouldn’t do every back exercise with such a similar grip.Oh well…
Today my stomach was killing me so the workout was a bit shorter
DYNAMIC EFFORT LOWER (Cycle 6 Week 2)
4 cycles of:
Leg raises x bw x 25
Reverse hypers x bw x 25
Low bar squats x 20 kg x 10
Speed squats
20 kg + 1 band per side x 5
50 kg + 1 band per side x 2 x 10
High bar squats
60 kg x 20
Cable hip thrusts
30 kg x 25 x 2
These felt amazing on my glutes
Glute ham raise
bw x 10,9
Smith machine calf raises
50 kg x 25 close and 15 wide all in one set
A set from today’s speed squats.Pretty happy with the speed
I was in a hurry today so this wa a pretty fast workout
MAX EFFORT UPPER (Cycle 6 Week 2)
3 rounds of:
Reverse grip pulldowns x 30 kg x 25
Pushdowns x 15 kg x 25
Band pull aparts x 25
Incline bench
I did this on a fixed incline we have which is pretty high
Small barbell x 20 cause I was waiting for a regular one
40 kg x 5
60 kg x 5
70 kg x 5
80 kg x 5
Pull ups
Regular grip x bw x5
parallel grip x bw x 5
Reverse grip x bw x 5
DYNAMIC EFFORT UPPER (Cycle 6 Week 2)
2 rounds of:
Cable pullovers x 15 kg x 25
Overhead cable extension x 10 kg x 25
Band pull apart x 25
Did just 2 rounds cause I felt weak af
Speed bench
20 kg x 8-10 , 1 pull up
20 kg + 1 band per side x 5 , 1 pull up
40 kg + 1 band per side x 3 x 8 , 1 pull up after each
Stiff incline(6) dumbbell press
12 kg x 45 seconds x 2 , 1 pull up after each
Parallel grip cable row
35 kg x 1 minute , 1 pull up
30 kg x 1 minute , brought my arms up with difficulty,then I couldn’t even start the pull up
Hammer curls
? x ?
Neck band curls
1 band x 50 front,25 per side
DYNAMIC EFFORT LOWER (Cycle 6 Week 2)
4 rounds of:
Crunches x bw x 25
Reverse hypers x bw x 25
Low bar squats x 20 kg x 10
Speed squats
20 kg + 1 band per side x 2 , 10 leg raises
52.5 kg + 1 band per side x 2 x 8 , 10 leg raises after each set
High bar closer stance squats
70 kg x 17
Glute ham raise
1 band x ?,7-8
bw x 7
Shrugs
…
Calf raises
20 kg x 30,20,10