Quote:
Originally Posted by highwayjack  Day2 Week1 Hypertrophy:
Increasing rest breaks on first round of exercises. Yesterday I found I had to drop the weight too much and completely drop a set because the muscles were not ready to go for it. Hopefully increasing rest breaks will help me today.
1. DB Bench inclined 3x12 (2-2-1-0) -30sec -A-1/50x12,50x6,40x6
2. Staggered Hand Pushups 3x10each side (2-2-1-0) -30sec- A-2/ x5ea,x6ea,x2ea3. DB Bench Flat 3x8 (3-1-1-0) -120sec- A-3/ 50x8,40x7,35x6
4. DB Dead Bugs 3x20 (moderate tempo) -30sec- B-1/ 5eax20,10eax12
5. DB Tricep Supine Ext 3x12 -30sec- B-2/ 15eax12, 15eax12
6. BB 1Arm Jammers 3x8 -90sec- B-3/ 95x8ea, 95x8ea
7. Plank Rotation to pushup 1 set to exhaustion/ skip
Unfortunately I had to interrupt the workout. Way too much on my plate today. Felt a little light headed during the second round of exercise. No biggie. Numbers are fine for the first week. |
Day2 Week2 Hypertrophy:
Warmed up with a client today. I probably warmed up a little toomuch. Wasted too much energy.
DB Incline Bench/
50x12,50x6,50x5
Staggered hand pushups/
x6ea,x4ea,x2ea
DB flat bench/
50x5,50x4,50x4
DB Dead Bugs/(legs totally extended)
x16,x12,x10
DB Supine Tri Ext./
20x12,20x12,20x9
BB 1Arm Jammer/
90x8,90x8,90x8
Plank Rotation to pushup/
x4
Happy with the increase in sets and being able to hang through the workout.