Daily Ramblings – Workout Routine – Compound Sets

Tags

Abdominals, Back, Biceps, Cardio, Compound Sets, One Hundreds, Treadmill

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:

PM:

Compound Set:

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.

• Lat Pull Down
• Behind the Neck Pull Down
• Underhand Grip Pull Down

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…

Dave

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Daily Ramblings – Workout Log – Back and Calves

Tags

7-day split, Back, Calves, Compound Sets, Giant Sets, Tri-sets

Happy Tuesday!

Today’s workout covered the Back and Calves. I wanted to hit lower back, middle back, and upper back, along with thickening exercises and widening exercises. To thicken the back I do rowing type exercises. To widen the back I do pulldown exercises. Today’s workout involved individual sets initially, followed by two different compound sets (1 or more sets of the same body part). One step above a compound set is a tri-set. 4 exercises together without rest are considered a Giant set. Anything above this I would call a circuit.

Here’s today’s workout!

Back extensions 4 sets 130×20; 150×15; 170×12; 190×6

Seated Row Close Grip 4 sets 100×12; 110×12; 120×12; 130×12

Seated Row Wide Grip 4 sets 85×12; 100×12; 100×12; 100×12

Compound Set

Wide Grip Pulldowns 4 sets 85×12; 100×12; 100×12; 100×12;

Close Grip Underhand Pulldowns 4 sets 85×12; 100×12; 100×12; 100×12

Compound Set

Straight Arm Pulldowns 4 sets 55×12; 55×12; 55×12; 55×12

Standing Pulldowns 4 sets 55×12; 85×12; 85×12; 85×12

Calve Press Machine 6 sets 90×20; 95×20; 100×20; 105×20; 110×20; 115×20

Cardio Hill Level 5 20 minutes

 

This was a great workout and one that I designed myself. I try to target between 25 and 30 sets per workout since I am only going to hit this muscle group once a week. Here is the 7-day split I use:

Monday Chest and Abs

Tuesday Back and Calves

Wednesday Shoulders and Abs

Thursday Quads and Calves

Friday Hamstrings and Abs

Saturday Triceps and Calves

Sunday Biceps

Obviously, when I’m working the smaller muscle groups like Triceps and Biceps 25 sets is about the peak if that. The goal is to truly exhaust the muscle group so you need a good week to recover. The exercise routines I use to do that are partial reps, drop sets, and making the last set I do for each exercise to failure. You can also tire a muscle group out pretty quickly with compound sets, tri-sets, or giant sets.

That’s it for today folks!

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Back, Calves, Cardio, Circuits, Compound Sets, Injury, Sickness

Hey all!

I was under the weather yesterday and took a day off from lifting and blogging. I’m glad I did. Whatever I was coming down with didn’t sustain itself. Felt like a million bucks this morning and hit the gym.

Today I hit back, calves, and did some cardio. Here is the workout:

T-bar does: warm up: 50×12; 70×12; 90×12

Working: 110×6; 130×6; 150×6

Circuit:

Wide grip pull down 100×10; 100×10; 100×10

Seated row 100×10; 100×10; 100×10

Close grip pull down 100×10; 100×10; 100×10

Compound set:

Standing cable row: 100×10; 100×10; 100×10

Straight arm pull downs 50×10; 50×10; 50×10

Calf Presses: 70×30; 90×30; 110×20

Cardio 20 minutes, Hill program level 3

Let’s talk about getting sick and injuries. First, see a doctor. If you twist something, tear something, or otherwise injure yourself, get to a doctor immediately. Waiting around and trying out home remedies is not recommended when you injure yourself. Your doctor can give you the bottom line on what’s up and give you the right advice on how to recover quickly. Same goes when you are sick. Luckily, I have not experienced either one of these things, but if I get sick, I head to the doc.

I will tell you that about 25 years ago I was in the gym and wrenched my back. I immediately stopped the workout and headed to the emergency room where they explained I had strained a muscle in my lower back. The doc gave me painkillers and an anti-inflammatory, and also some advice about getting some ice on it for the first day to keep down the swelling. I was also put on a “profile” so the Army would not require me to exercise for a week. Nothing heals like inactivity.

I have always acted with extreme caution when I’m sick or injured. Injuries are no fun but can be dealt with when provided with the appropriate guidance. Don’t guess. Get to the doc and get an understanding of what you did and how to heal as quickly as possible.

Well, that’s it for today. I hope each of you has a great Thursday!

See you tomorrow.

Dave