Superset (5 sets of 10)
- Bent-Over Rows
- Calf Presses
See you at the finish line!
Incline Press 1×40; 1×30; 1×20; 1×10; 1×5; 1×5
Leverage Row 1×40; 1×30; 1×20; 1×10; 1×5; 1×5
Incline Press 1×5; 1×5; 1×10; 1×20; 1×30; 1×40
Leverage Row 1×5; 1×5; 1×10; 1×20; 1×30; 1×40
See you at the finish line!
See you at the finish line…
Notice what is happening here? The pyramid starts in superset 1 and completes in superset 2. The reps start with30 and reduce to two sets of 5, then start with 5 and increase to 30. So 10 sets of work for both body parts. As a reminder, supersets involve doing two exercises together without rest. So Dumbbell Incline Chest Press set 1 and Bent Over Dumbbell Rows set 1, then rest. This was an intense routine this morning.
Well, that’s it for today. Happy Father’s Day everyone!
See you at the finish line!!
20-minute Cardio Treadmill Hill Program Level 2;
Lat Pull Downs 1 x 30; 1 x 20; 1 x 10;
Leverage Lat Row 1 x 10; 1x 20; 1 x 30;
Compound Set 3 x 10 each exercise bulleted below:
Rope Crunch 1 x 30; 1 x 20; 1 x 10;
Crunch 1 x 10; 1 x 20; 1 x 30;
Have a great day, folks!
Until next time…
I overslept!! Yeah; I woke up earlier than 6 am yesterday and turned off my alarm. Guess what I did? You guessed right. I forgot to reset my alarm for this morning. So instead of waking up at my usual 6 am, I woke up at 8ish. Oh, well.
I hit the gym this afternoon and knocked it out. Today I chose compound sets for my routine. Here’s today’s back, bicep, and abdominal workout:
A compound set is a combination of exercises focusing on one body part. Mine today was on the back. I did 1 set of 10 for each exercise without rest and took my break for about 30 seconds after the three exercises. This is a great routine if you will use the same piece of equipment for all of your exercises.
Neutral Grip Pull Down 3 x 10;
Bicep Preacher Curl Machine 1 x 100;
Rope Crunch 1 x 100;
20-minute Cardio Treadmill Hill Program;
That’s it for today, folks!
Until next time…
Here’s today’s workout diary!
Seated rows 3 x 10
Lat pull-downs 3 x 10
Lat pull-downs (behind the neck) 3 x 10
Preacher Curls 3 x 10
Spider Curls 3 x 10
Machine Curls 3 x 10
Calve Machine Press 9 x 10
20-minutes Treadmill Hill Program
I wanted to give everyone an update. I just started a Kris Gethin workout and it is terrific! I won’t give any details, but if you are interested in getting in some very intense metal work, hit him up at: www.kagedmuscle.com.
Today’s workout was back and biceps. Here’s the breakdown:
Bent over Barbell Rows
Lat Pull Downs
Reverse grip Lat Pull downs
Alternating Dumbbell Bicep Curls
That’s it for today folks!
See you next time…
Today was a back and bicep workout. The workout involved bent over rows, lat pulldowns, reverse grip pulldowns, deadlifts, shrugs, dumbbell and preacher curls. I felt a little sore this morning, but after I started moving, the soreness dissipated. The lesson: Don’t let muscle soreness discourage you from going to the gym. Muscle soreness is part of the game.
I’ve talked a bunch about my workouts and things related directly to exercise, but I haven’t addressed things to do after the workout. Well, you’ll want to get some nutrition quickly. I like to drink a protein shake right after I’m done. I also like to eat some fast-acting carbs to replace what I’ve just burned through in the gym. Typically, these carbs could be gummi bears, sweet tarts, or even pixie sticks to replace the glycogen as quickly as possible.
Most of the experts out there call this time the “window”. I don’t know whether there is anything special about this 30-minutes, but why not? When I’m done working out I’m hungry. So, I consume a good amount of protein to fill me up.
What are some other things I do to recover from a hard workout from time to time? I hit the sauna, take a nap, hit a hot tub, or float in the pool. I have not gone as far as getting a massage, but who knows, that might be an option as well at some point in the future.
The point I’m trying to make here is that you need to take care of yourself after the gym so you can recover and prime for the next session. Nutrition is one way, but relaxation is also another way to give yourself some time to recuperate. I hope some of these suggestions help, particularly if you are finding that you are overly sore. Spoil yourself after a hard workout. It’s a reward. You went to the gym, hit it hard, and now you deserve something nice.
That’s it for today folks.
See you tomorrow!