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.
Well, two more days to knock out this week, and believe it or not finish the 4th week of Jim Stoppani’s Down and Up Mass program. Good workout today, particularly when the gym was pretty empty because of the July 4th holiday.
See you tomorrow!!
|Deadlift||3||16-20||Whole Body||20/60.0 20/60.0 20/60.0|
|Straight-Arm Pulldown||3||16-20||Back||20/40.0 20/40.0 20/40.0|
|Wide-Grip Lat Pulldown||3||16-20||Back||20/85.0 20/85.0 20/85.0|
|Standing Lat Pulldown||3||16-20||Back||20/70.0 20/70.0 20/70.0|
|One-Arm Seated Cable Row||3||16-20||Back||20/35.0 20/35.0 20/35.0|
|Barbell Bent-Over Row||3||16-20||Back||20/85.0 20/85.0 20/85.0|
|Prone Incline Dumbbell Curl||3||16-20||Biceps||20/15.0 20/15.0 20/15.0|
|Behind The Back Cable Curl||3||16-20||Biceps||20/10.0 20/10.0 20/10.0|
|Preacher Curl||3||16-20||Biceps||20/30.0 20/30.0 20/30.0|
|Standing Barbell Curl||3||16-20||Biceps||20/35.0 20/35.0 20/35.0|
|Rope Cable Hammer Curl||2||16-20||Biceps||20/25.0 20/25.0|
|Barbell Wrist Curl||2||16-20||Forearms||20/20.0 20/20.0|
|Barbell Reverse Wrist Curl||2||16-20||Forearms||20/20.0 20/20.0|
|Standing Calf Raise||3||16-20||Calves||20/208.0 20/208.0 20/208.0|
|Seated Calf Raise||3||16-20||Calves||20/208.0 20/208.0 20/208.0|
|Cable Toe Raise||2||16-20||Calves||20/15.0 20/15.0|