Daily Ramblings – Workout Diary

Tags

Bodybuilding, healthy living, Leg day, Pre-Exhaustion

Today was leg day. I was supposed to hit this yesterday but had a dental appointment that stepped on things. The current program I am using follows what is called a “pre-exhaustion” technique. The routine starts with lying leg curls, leg extensions, leg presses, and ends with squats. See how this works?

You start with exercises single-joint exercises, then progress to a compound exercise (squat). It is a great technique if you haven’t tried it. You can do the same with a chest – triceps day, back – biceps day, even with a shoulder day.

I hope everyone had a great Tuesday!

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

chest, Pre-Exhaustion, triceps

Hello, Readers!

Today you’ll notice a big twist in the workout routine. This workout utilizes a technique called pre-exhaustion. This is how it works.

Pre-Exhaustion

This workout begins with single-joint exercises and progresses to multi-joint exercises. This is exactly opposite to our workout routine last week. The reason for this is to ensure the muscle you are working is totally exhausted and shocked during the workout. Believe me, my pecs and triceps were screaming at the end of this workout.

On the even weeks of this workout, you’ll see progressive rep increases and lower weights. I hope everyone has a great Tuesday!

See you tomorrow…

Today’s Workout

Cable Crossover (High Pulley)                                     3              12-15     Chest    15/25.0 15/25.0 15/25.0

Cable Crossover (Low Pulley)                                      3              12-15     Chest    15/10.0 15/10.0 15/10.0

Incline Dumbbell Flye                                                     3              12-15     Chest    15/35.0 15/35.0 15/35.0

Dumbbell Bench Press                                                   3              12-15     Chest    15/40.0 15/40.0 15/40.0

Bench Press                                                                        3              12-15     Chest    15/105.0 15/105.0 15/105.0

Dumbbell Triceps Kickback                                           3              12-15     Triceps  15/12.5 15/12.5 15/12.5

Triceps Pressdown                                                          2              12-15     Triceps  15/57.5 15/57.0

Lying Cable Triceps Extensions (Bench)                  2              12-15     Triceps  15/35.0 15/35.0

Overhead Cable Triceps Extension (low pulley)   2              12-15     Triceps  15/35.0 15/35.0

Close-Grip Bench Press                                                  3              12-15     Triceps  15/95.0 15/95.0 15/95.0

Hanging Leg Raise                                                            3              12-15     Abs        15/1.0 15/1.0 15/1.0

Decline Crunch                                                                  3              12-15     Abs        15/1.0 15/1.0 15/1.0

Side Plank Reach Through                                            2              to failure              Abs        5/1.0 5/1.0