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Today’s Workout!

Today was Back, Biceps, Forearms, and Calves. We are in a light week again, but as we digress from the 21-30 repetition range, you’ll see weights increase. The same goes for the heavy weeks. As the repetitions increase, the weights we were at will decrease.

Weight increases = Repetitions stay the same or they decrease

Weight decreases = Repetitions stay the same or they increase

The decision to alter the weight for a particular exercise is up to you. As mentioned yesterday, the bigger muscle groups tend to be able to handle a decent increase (5-10lbs). The smaller muscle groups will only be able to handle 2.5 – 5 lb increases. This is a generalized statement, however. Your body may adapt more quickly than mine and you may be able to increase your weights even more dramatically. The key is to maintain form and a complete range of motion. Remember, in body building our goal is to destroy the muscle. Whether you destroy it with an ungodly number of repetitions or tackle heavier and heavier loads of weight, the key is to stretch the muscle adequately and contract the muscle adequately. Subsequently, a full range of motion is required to truly tax the most muscle fibers.

That’s it for today folks!

See you tomorrow for another shoulder workout.

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Deadlift 3 16-20 Whole Body 20 x 60lbs
20 x 60lbs
20 x 60lbs
16/70.0 16/70.0 16/70.0 
Wide-Grip Lat Pulldown 3 16-20 Back 20 x 85lbs
20 x 85lbs
20 x 85lbs
20/85.0 20/85.0 20/85.0 
Standing Lat Pulldown 3 16-20 Back 20 x 70lbs
20 x 70lbs
20 x 70lbs
20/85.0 20/85.0 20/85.0 
One-Arm Seated Cable Row 3 16-20 Back 20 x 35lbs
20 x 35lbs
20 x 35lbs
20/35.0 20/35.0 20/35.0 
Barbell Bent-Over Row 3 16-20 Back 20 x 85lbs
20 x 85lbs
20 x 85lbs
20/70.0 20/70.0 20/70.0 
Prone Incline Dumbbell Curl 3 16-20 Biceps 20 x 15lbs
20 x 15lbs
20 x 15lbs
20/15.0 20/15.0 20/15.0 
Behind The Back Cable Curl 3 16-20 Biceps 20 x 10lbs
20 x 10lbs
20 x 10lbs
20/15.0 20/15.0 20/15.0 
Preacher Curl 3 16-20 Biceps 20 x 30lbs
20 x 30lbs
20 x 30lbs
20/40.0 20/40.0 20/40.0 
Standing Barbell Curl 3 16-20 Biceps 20 x 35lbs
20 x 35lbs
20 x 35lbs
20/40.0 20/40.0 20/40.0 
Rope Cable Hammer Curl 2 16-20 Biceps 20 x 25lbs
20 x 25lbs
20/30.0 20/30.0
Barbell Wrist Curl 2 16-20 Forearms 20 x 20lbs
20 x 20lbs
20/40.0 20/40.0
Barbell Reverse Wrist Curl 2 16-20 Forearms 20 x 20lbs
20 x 20lbs
20/20.0 20/20.0
Standing Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
20/208.0 20/208.0 20/208.0 
Seated Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
20/208.0 20/208.0 20/208.0 
Cable Toe Raise 2 16-20 Calves 20 x 15lbs
20 x 15lbs
20/40.0 20/40.0

 

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