LEGS
Leg Extensions Super Setted with Leg Curls...15/15/15/15 - Progressively adding weight each set and taking a minimum break between sets (Pre-Exhausting Legs)
Squats...15/12/10/8/6/4/4/4/20 - Pyramiding the weight up each set (last set of 20 was the same weight I used at the 10 Rep interval)
Romanian Deadlifts...12/10/8/6/5/6 - Pyramiding weight up each set
DB Lunges...Opted to do these outside today...did the length of the yard twice - lesson learned for next time, clean up the dog poo before starting!
CALVES/ABS
Super Setted
Seated Calves........15/15/15/15
Declined Crunches...15/15/15/15
just when i thought i did a lot of squats....damn man u make my squat workouts look like im warming up. all that volume must wreak havoc the following few days!
LEGS
Leg Extensions Super Setted with Leg Curls...15/15/15/15 - Progressively adding weight each set and taking a minimum break between sets (Pre-Exhausting Legs)
Squats...15/12/10/8/6/4/4/4/20 - Pyramiding the weight up each set (last set of 20 was the same weight I used at the 10 Rep interval)
Romanian Deadlifts...12/10/8/6/5/6 - Pyramiding weight up each set
DB Lunges...Opted to do these outside today...did the length of the yard twice - lesson learned for next time, clean up the dog poo before starting!
CALVES/ABS
Super Setted
Seated Calves........15/15/15/15
Declined Crunches...15/15/15/15
This is interesting... So those are your sets in volume... but is there an actual weight value?
Chin
6'1" 224LBS 47.34.26 | Goals 250LBS 50.34.28 || "If you’re not in for the kill and lack the strength and commitment, then just walk away..." -Machine
just when i thought i did a lot of squats....damn man u make my squat workouts look like im warming up. all that volume must wreak havoc the following few days!
Originally Posted by Stiff
some people use intensity principles... Hollow1 uses insanity principles!
That kind of leg volume is crazy. Then you took it outside. I wonder what your neighbors thought. Walking in dog poo, that's just shitty.
It has been trail and error to find out what works for my legs. Including higher reps and low rep ranges seem to be working for me now.
The joys of owning two dogs...double your fun...double the piles!
BICEPS/TRICEPS
Super Setted
Seated Inclined Press Downs (Short Bar)...15/12/10/8/8/8 - Progressively adding weight on each set
BB Curls (Thumbs running parallel to bar)...15/12/10/8/8/8 - Progressively adding weight on each set No breaks between the last two sets of 8 Reps
Super Setted
Seated DB Skull Crushers.........12/12/(Something ticked me off here)15/15/15 - Progressively adding weight on each set
Seated DB Curls (Same Time)...12/12/(Something ticked me off here)15/12/12 - Progressively adding weight on each set
Super Setted
DB Preacher Curls (Alternating Arms)...12/12/12/12/12 - Fixed weight for each set
Tricep Dips............................................20/20/20/20/20
SHOULDERS
BB Shoulder Press (Behind the neck)...15/12/10/8/6/6/15 - Progressively adding weight on each set (Last set of 15 Reps was the same weight as 12 Reps)
Had spaghetti with 2 lbs of ground beef for supper afterwards...mmm...mmm...good!
BICEPS/TRICEPS
Super Setted
Seated Inclined Press Downs (Short Bar)...15/12/10/8/8/8 - Progressively adding weight on each set
BB Curls (Thumbs running parallel to bar)...15/12/10/8/8/8 - Progressively adding weight on each set No breaks between the last two sets of 8 Reps
Super Setted
Seated DB Skull Crushers.........12/12/(Something ticked me off here)15/15/15 - Progressively adding weight on each set
Seated DB Curls (Same Time)...12/12/(Something ticked me off here)15/12/12 - Progressively adding weight on each set
Super Setted
DB Preacher Curls (Alternating Arms)...12/12/12/12/12 - Fixed weight for each set
Tricep Dips............................................20/20/20/20/20
SHOULDERS
BB Shoulder Press (Behind the neck)...15/12/10/8/6/6/15 - Progressively adding weight on each set (Last set of 15 Reps was the same weight as 12 Reps)
Had spaghetti with 2 lbs of ground beef for supper afterwards...mmm...mmm...good!
Ha.. Guess what I am training tomorrow... And you know what they say, imitation is the best form of flattery.
Chin
6'1" 224LBS 47.34.26 | Goals 250LBS 50.34.28 || "If you’re not in for the kill and lack the strength and commitment, then just walk away..." -Machine
Thank you Chin! I kept the breaks between sets to a minimum and it certainly made a huge difference.
That's strange. I've increased my rests and feel that I've improved from doing that. I feel that there's a lesson to be learned here... switch things up! Progression through adaptation as I always say.
If you ever want to train in above freezing temperatures, give me a call (or PM).
I arose this morning before even the sun thought about showing itself. I wolfed down my prework food and paced the floor like a caged animal...waiting...waiting to take my Shock Therapy. Screw it I thought I can't wait anymore. Down the gullet the Shock went...time to destroy some iron! I walked out the door in the sub zero temperatures...the crisp snow crunching under my bare feet. I walked into the cold and the darkness of the garage and turned on the single light that barely throws enough light to see. On goes the stereo...Send me shape me misdirect me it's all the same to me...blast Drowning Pool...Nah! That ain't how it goes! I got up and had my chow while everyone was still sleeping in the house. Just as I was getting ready to head out the door, with shoes on, my youngst stopped me and asked me if I was going to work. I said no but I was going for a workout, he then asked if I would watch cartoons with him for a bit first. I said sure no problem, the iron wasn't going anywhere. After watching a bit of cartoons with my son I hit the weights and this is how it went...
CHEST
Pec Deck...20/20/20 - Adding weight on each set (Pre-exhausting)
Flat BB Press...12/10/8/6/4/20 - Pryamiding the weight up (Last chest workout I started with the Incline BB Press)
Incline DB Press...10/8/6/8 - Increased the weight on each set except the 4th set it stayed the same as the 3rd set.
Incline DB Flyes...15/15
Dips (Weighted)...15/15/15
CALVES/SHOULDERS
Super Setted
Standing Calves (Smith Machine)...20/20/22/25/30
Front DB Laterals - Standing...12/12/12/12/15
I arose this morning before even the sun thought about showing itself. I wolfed down my prework food and paced the floor like a caged animal...waiting...waiting to take my Shock Therapy. Screw it I thought I can't wait anymore. Down the gullet the Shock went...time to destroy some iron! I walked out the door in the sub zero temperatures...the crisp snow crunching under my bare feet. I walked into the cold and the darkness of the garage and turned on the single light that barely throws enough light to see. On goes the stereo...Send me shape me misdirect me it's all the same to me...blast Drowning Pool...Nah! That ain't how it goes! I got up and had my chow while everyone was still sleeping in the house. Just as I was getting ready to head out the door, with shoes on, my youngst stopped me and asked me if I was going to work. I said no but I was going for a workout, he then asked if I would watch cartoons with him for a bit first. I said sure no problem, the iron wasn't going anywhere. After watching a bit of cartoons with my son I hit the weights and this is how it went...
CHEST
Pec Deck...20/20/20 - Adding weight on each set (Pre-exhausting)
Flat BB Press...12/10/8/6/4/20 - Pryamiding the weight up (Last chest workout I started with the Incline BB Press)
Incline DB Press...10/8/6/8 - Increased the weight on each set except the 4th set it stayed the same as the 3rd set.
Incline DB Flyes...15/15
Dips (Weighted)...15/15/15
CALVES/SHOULDERS
Super Setted
Standing Calves (Smith Machine)...20/20/22/25/30
Front DB Laterals - Standing...12/12/12/12/15
And that time you spent watching cartoons made his day. That is what a father does for his son. Respect Brother, respect!!
The only difference between a rut and a grave is the depth of the hole. Porter Freeman