1quick1

Yea I think at 30 second RIs I'd be throwing up every workout.

I need to hire a camera man to follow me around

Malley

If you get a chance try 1-legged hypers, those are awesome!

1quick1

Will do but my hamstrings don't even want to think about another workout right now they are that sore

1quick1

Thursday - upper 2

All sets are with 60 rest inbetween times

Wide grip pullups
BW x 10
bw x 10
bw x 8

Incline DB bench press
70's x 10 (felt light)
75's x 10 (felt good)
75's x 7 (whew hit a wall here)

Tbar rows
115lbs x 10
115lbx x 10
115lbx x 10

weight does not include the bar here as I don't know what it weighs

DB bench press
75's x 10
75's x 7 (hit another wall)

At this point in the workout I was absolutely soaked in sweat

Side raises
25's x 10
25's x 10

Thoughts

Good workout today. 30 minutes total. Very fast paced. My pressing felt very strong except for hitting those walls on my last sets.

wala

you should really consider working out away from the walls, that way you wont hit them!!

Really tho, the 60 sec RI is good for what you lifted. T-bars tho, I love to do them but its been over a year since i did... always seems to be the cause of my lower back injuries. When I did do em, I was doing them which was back then, I was hitting out 180 and 225 plus the bar!

Nice workout

Malley

60 second ri's are tough....hows about dropping that a bit to 45?

1quick1

No thanks. 60 is enough for me right now.

Malley

I dont like going under 60, it just gases ya. But once your body adapts to 60 then its definitly a thought.

1quick1

Friday - lower 2 - quad dominant

5 minute power walk to the gym as a warmup

Once again everything is 60 RIs

squats
135x10 (parallel - my knees always kind of hurt the first set til they are warmed up)
185x10 (every rep from here on out my ass cheak or at least my shorts touched my calves)
205x10
205x10
135x20

Leg extension
90lbs x 10 (plus whatever the contraption weighs)
90lbx x 10
90lbs x 9

At this point my quads were so pumped the my knees felt like they were going to buckle forward when I was walking

seated calf raises
both legs x 12
1 leg at a time x 10

Standing calf raises
BW + 80lbs x 16
BW + 80lbs x 14

Thoughts

I cut out lunges today because a.) I was on a time restraint and b.) I would've thrown up everywhere and/or my guads would've blown up all over the gym. I don't know which one would've been messier.

I've been saying it all week but DAMN 60 sec RIs are some serious business. Not my greatest workout, not my worst. This was definitely the strongest I've felt on 20 rep squats.

Malley

Nice workout......if your legs were that blown up I just dont see a point in the lunges anyways. The way I look at it is, if you get enough out of 2 exercises theres no need for that third one....but thats only from time to time. And thats only if your body is telling you so. I know my body very well and know when to quit. I am sure you have an idea at what yours wants!

wala

great workout dude. and i would have left the lunges myself. Squats and extentions are enough for the quads in one sitting.

Malley

I would have left the extensions and done the lunges, but I am all about killing myself......

wala

i do prefer compounds rather than iso's.. but they do have their place

1quick1

Monday - upper 1

60sec RIs each set

Bench (60 sec RI)
135x14 warmup
185x10
185x10
185x9

DB rows (60 sec RI)
65lb x 10
65lb x 10
65lb x 10

Took about 3 minutes break before going into this exercise. I wanted to do better then last week.

OH press (60 sec RI)
115lb x 10
115lb x 7

Hit a wall on the same exact spot #7 on the last set.

Chinups (60 sec RI)
BW x 10
BW x 8

Dips
BW + 70 x 10
BW + 45 x 10

12 minutes low intensity on eliptical machine. I always feel like an idiot on those things.

12 working sets


Thoughts

My benching felt pretty solid, rows felt good, OH press was okay, pullups felt really weak, and dips were okay.