Yep, they’re guidelines. Use common sense, and you did.
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A question on the pullovers:
I ended up coming a little higher then mid-range- 40 to 70 degrees for the reps because I felt the best upper chest pump in my life while still feeling my lats. My question is this ok, am I sacrificing my lat development since I might be focusing too much on that amazing chest pump? I feel it at both places but wondering if I should focus my attention strictly on the lats?
I’ll log my training later today with pictures (arms, legs). The pump was absolutely amazing! Here’s a pic up my chest, though I felt it right at the collar bone and center chest the most, you can see the pump on the upper outer area even though it all was pumped- arms and legs (1st day) were all visibly stimulated and pumped beyond what I’ve experienced in a long time.
Where do you put the 10-second holds with the various curls? I did them a bit below 90-degrees.
Nice pump. Keep doing what you are doing on the pullover.
The forum is messing up again and won’t let me scroll. I’m trying to find the Darden pull over video that was posted in here a few days ago. Would anyone mind quoting it and tagging me when they do so I can find it? Trying to get everything set up and ready to do the first day tonight when I get home from work.
Is this the information you’re looking for, @wanna_be?
I’m going to message you about your scrolling issues, too.
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Last Wednesday after finishing my upper body routine I decided to check how well the Thigh Block might feel and get a sense of the timing of the rest periods. I didn’t recall the exact routine but went ahead based on how I had remembered it, which wasn’t very well, as I saw when I got back home.
In the Pump phase I did:
Leg extension machine toes out, then toes neutral, and finally toes in
For the Stimulate phase I did leg press
For the Flutter phase I did leg extension machine toes neutral
The pump in my quads was intense. I know it is an incorrect method of the thigh block, as I did not do any hamstring work. I suppose you could say I did a Quad Block.
But the pump I got today doing the actual Thigh Block was much less intense in my quads. What is your opinion on my discovery?
Did you drink a full dose of Surge WOF 20 minutes prior to training?
Not doing that exact protocol is what usually deflates the pump.
Is the tricep extensions with one dumbbell done single arm or with both arms, just one dumbbell?
Both hands overhead.
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This has been pretty fun to catch up on. It’s really cool to see everyone doing the same thing and compare notes.
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After 1 week, 4 workouts: body weight increase by 2 lbs. I know it is partially water weight, but muscles feel fuller and my clothes fit tighter in the upper body (I wear the same uniform every day so very easy to notice).
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What branch?
I have completed my first workout, got most of my weights correct, light on the pulldowns and reverse curls, not too heavy on anything. Not going to lie, it was difficult, particularly for a 71 yr old. My workout time was 50 minutes which was as fast as I could go. I couldn’t get all training blocks set up before hand, only some of them, so hence the delay. There is no way that I could complete this in 30 minutes or less. Looking forward to block two tomorrow
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Completed first weeks workouts on Sunday. My chest is still sore from Sunday’s workout. I am enjoying this protocol. I like hitting each muscle hard and fast. I like the sustained energy I get from the surge. My workouts feel stronger. Can’t wait to take measurements at the end of the month to see how I do.
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Yesterday’s workout was a nice “break” for my quads after how brutal last week’s final workout was. I was sitting back yesterday, putting weight on my hands behind my back and my arms started shaking! I absolutely murdered my triceps.
It’s funny you say that. I’ve been doing the overhead tricep extension while seated in the floor and after the tricep block it was hard to get up when I put pressure downward using my arms to get up. They were shaking a bit.
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I’m a little jealous y’all are getting so much fatigue from so few sets and not going to failure
I thought I wouldn’t be fatigued either. The speed of the workout and the loaded stretching really contributes to the fatigue.
I have always been a “to failure” kind of guy, but these workouts are changing my opinion of that. Will have to see what the results are to make a sound judgement.
I’m only one workout in so I still have plenty left haven’t even scratched the surface yet.
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