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Today’s workout!

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Barbell Shoulder Press 2 9-11 Shoulders 11 x 70lbs
11 x 70lbs
11/80.0 11/80.0
Seated Dumbbell Shoulder Press 2 9-11 Shoulders 11 x 30lbs
11 x 30lbs
11/35.0 11/35.0
Smith Machine Upright Row 2 9-11 Shoulders 11 x 40lbs
11 x 40lbs
11/50.0 11/50.0
Dumbbell Lateral Raise 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/20.0 11/20.0
Face Pull 2 9-11 Shoulders 11 x 35lbs
11 x 35lbs
11/50.0 11/50.0
Barbell Shrug 2 9-11 Traps 11 x 135lbs
11 x 135lbs
11/205.0 11/205.0
Behind The Back Barbell Shrug 2 9-11 Traps 11 x 135lbs
11 x 135lbs
11/185.0 11/185.0
Straight-Arm Pushdown 2 9-11 Traps 11 x 180lbs
11 x 180lbs
11/250.0 11/250.0
Cable External Rotation 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/17.5 11/17.5
Cable Internal Rotation 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/17.5 11/17.5
Hanging Leg Raise 2 9-11 Abs 11 x 1lbs
11 x 1lbs
11/1.0 11/1.0
Standing Cable Crunch 2 9-11 Abs 11 x 50lbs
11 x 50lbs
11/57.5 11/57.5
Cable Woodchopper 2 9-11 Abs 11 x 35lbs
11 x 35lbs
11/42.0 11/42.0

Well, folks, we are closing in on the final week for the Down and Up Mass Routine by Jim Stoppani (www.jimstoppani.com). This workout has been terrific and really helped me progress. Let’s talk about increasing your weight from workout to workout.

When I make a decision to progress from one weight to another, my decision is based on a few things. The first consideration is: Am I going to be able to preserve my form? If you have to cheat from the very first rep to get the weight to move, you’re not ready to elevate your weights just yet. The second consideration is: What rep levels am I pursuing this workout? If you are lowering your reps in an upcoming workout, you can more than likely put up more weight doing 3-5 reps than you could at 6-8, 9-11, or 12-15 reps. The key is to progress without sacrificing a full range of motion and good form for the exercise. If you jump too quickly, you will risk an injury and potentially not really work the muscle you are intending to work. Take your time. It is much better to underestimate your ability to progress than progress too quickly. Bodybuilding is a marathon, not a sprint.

I made great progress on most of my exercises this time around. Tomorrow is the last of the heavy weeks in this routine. Next week it’ll be the final stretch with 3 sets to failure. I’m going to do everything I can to just destroy my muscles.

Tomorrow is another leg day.

See you then…

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