Back squat 45/10 95/10 135/8 165/6 185/4 205/3/3/3/3/2/2/2/2 (20)
back squat 175/7/6/6/6
SLDL 165/7/6/6/6
1 leg calf raise 90/7/6/6/6
frog squat 175/7/6/6
Romanian DL 175/7/6/6
1 leg calf raise 90/6/6/6
crunches 0/15/15/15
I’ve got a cold, and felt like crap. Almost didn’t workout tonight, but decided to phone in a shortened workout. “I’m feeling MUCH better now!” I felt really strong on the back squats. I really like this program I’ve cobbled together. Since going on the 3-way split, and following the ME exercise (8 sets of 2-3) with the same exercise with 4 sets of 6-8 I feel like I’m really making progress. I think these are the main aspects of the Hepburn program I read - at least as I understood it. I’m throwing in a few more exercises to round things out, and I’m using antagonistic supersets to save time - that’s a departure.
Anyway, I’ve been moving the squat ahead at about twice the pace of the other main exercises. I started kind of light, and I’ve been over this ground before in the last year. I’m tempted to bump it even faster, but I’m going to resist that temptation. I’d rather make slow consistent progress, and avoid injuries.
Great job, math. I do have a question, though. Why is your workout broken up like it is? Meaning, you have bench and bent rows grouped…then have them grouped again. Why is the second pairing not just an extension of the first?
I’m sure there is an engineering slant to this that I just don’t get
[quote]LittleStrick wrote:
Great job, math. I do have a question, though. Why is your workout broken up like it is? Meaning, you have bench and bent rows grouped…then have them grouped again. Why is the second pairing not just an extension of the first?
I’m sure there is an engineering slant to this that I just don’t get :)[/quote]
Thats the way I do the exercises. First I do the ramp and ME pairing of Bench and Row. Then I take a break, and then do the pump pairing of Bench and Row. I got tired of typing A1 A2, B1 B2, etc for the antagonist pairings. Not really any engineering slant to it, just trying to document how I do them. Either way would be fine, I just picked this one.
[quote]mathineer wrote:
LittleStrick wrote:
Great job, math. I do have a question, though. Why is your workout broken up like it is? Meaning, you have bench and bent rows grouped…then have them grouped again. Why is the second pairing not just an extension of the first?
I’m sure there is an engineering slant to this that I just don’t get
Thats the way I do the exercises. First I do the ramp and ME pairing of Bench and Row. Then I take a break, and then do the pump pairing of Bench and Row. I got tired of typing A1 A2, B1 B2, etc for the antagonist pairings. Not really any engineering slant to it, just trying to document how I do them. Either way would be fine, I just picked this one.[/quote]
That makes sense. Thanks. Sometimes (well, often really) things have to be explained in very simple terms for me.
Walk 1, bike 2: Race to Salina 327.1 miles to go.
Haven’t been able to walk much this week as it’s been raining, raining, raining. Finally cleared up this afternoon. Looks to be a nice weekend. Nice change of pace!
Weighed this morning - 186.something. Also did calipers: 23.something %BF, lean body weight 143.something (actual numbers are upstairs, and I’m too damned lazy to walk up and get them.) Gonna try to get my fat loss mojo started again for the time between Thanksgiving and Christmas. I’ll probably do a “deload” the first week of that - circuits, etc. Then I’ll come back to this program. I’m toying with the idea of splitting my sessions up into AM and PM. I see three ways of doing that
ME in the AM, Pump in the PM - both for same body parts
Pump in the AM, ME in the PM - both for same body parts
Pump in AM for body parts A, ME in PM for body parts B, then next AM pump for B in AM, ME for C in PM, etc.
1 doesn’t seem like a great idea to me. 2 seems like it would take away from the max effort. 3 seems kinda goofy. Thibaudeau seems to favor 2-3 short sessions per day. Maybe I-Bodybuilder will discuss this when it comes out in 2012 (provided the world doesn’t end then. Suggestions welcome.
Do you have the time to devote to 2 a days? Sounds like a lot of room for stuff to get in the way of one of the sessions. 2-3 short sessions a day would be nice if you work and train at home like DCA. I think he sometime does his workouts that way. Try asking the pale one what he thinks. Your workouts look pretty good they way they’re going.
Oh yeah, if the Mayans had such a great calendar why didn’t it say “Oct 13, 1492, Spanish arrive, there goes the neighborhood!”
