kingfish3
03-26-2004, 12:05 AM
Today- Total upper body workout
Already have good chest and dont need much work. I do a couple light warmup sets on the flat dumbell press, then do one set to failure using a rep speed of ten up and ten down with the 60's to failure .
I drink one pint of water.
I then do up and down the rack side laterals using the 5's for 6, 10's for 6, 15's for 6, 20's for 6 and 20's to failure . I then go down to the 15's and go to failure and can hardly move my arms after the set.
I then do a different version of the bent over lateral: I do one very light warmup set to get my form down. I then do a moderate heavy set stopping a couple reps from failure.
I then do one set to failure. Id say my form could of been better and the weight was too heavy . Not surpising with a new exercise i havent done in awhile.
I drink another pint of water.
I then do wide grip lat pulldown in good strict form , pyramiding up to one set to failure , not with my heaviest weight i can use but a moderately heavy weight so i can do around 10 reps instead of 6 or so.
I then do one set to failure in the nautilus pullover . After i hit failure i do one set to failure in the reverse grip chinup and get 18 reps. Not bad for a 350 pounder. I love doing these when people are watching. I just makes me more motivated to know they can't do it at 150 let alone 350. I try not to smile .
Doing one set to failure in the chinup is my specialty in convining people to do one set to failure in everything. It doesnt take much to convice people to only do one set in the chinup and i ask why not in the others too.
I drink another pint of water .
I then do one arm dumbell curls pyramiding up to one set to failure in good form , .
I then do tricep pushdowns with the rope to failure . I do one light warmup set . I then do one set to failure with the entire stack which is tough . I try not to use momentum . I get a better pump when i go slow from the start. i do one set to failure. Cant remember the reps because i was in such pain i couldnt count.
People ask how do i know from workout to workout if i was successful at it because i need to go up in weight or reps each workout. My answer is as an advanced trainer i may not do that exercise again and next time i will use a different exercise or machine which i find great for people wanting new growth.
I find this the key to my progression. I might do one exercise and never do it again.
I drink another pint of water.
I was hoping to run into the new chick in the gym but she wasnt there. I hope to catch her next monday.
Thoughts in my head during the workout-
Need to speed it up because basketball and the apprentice is coming on.
2. I wish i had my ephedrine back. I then noticed i was lifting the same weights i was using on ephedrine and wandering what i could ot if i was on it again.
3. Music sucks. I need to get my own music to listen to. I can listen to a song on the radio and it will stay in my head during the workout.
4. Keeping a straight face listening to all the people talk about muscletech is tough. They wont listen to me preach about hit let alone muscletech.
Already have good chest and dont need much work. I do a couple light warmup sets on the flat dumbell press, then do one set to failure using a rep speed of ten up and ten down with the 60's to failure .
I drink one pint of water.
I then do up and down the rack side laterals using the 5's for 6, 10's for 6, 15's for 6, 20's for 6 and 20's to failure . I then go down to the 15's and go to failure and can hardly move my arms after the set.
I then do a different version of the bent over lateral: I do one very light warmup set to get my form down. I then do a moderate heavy set stopping a couple reps from failure.
I then do one set to failure. Id say my form could of been better and the weight was too heavy . Not surpising with a new exercise i havent done in awhile.
I drink another pint of water.
I then do wide grip lat pulldown in good strict form , pyramiding up to one set to failure , not with my heaviest weight i can use but a moderately heavy weight so i can do around 10 reps instead of 6 or so.
I then do one set to failure in the nautilus pullover . After i hit failure i do one set to failure in the reverse grip chinup and get 18 reps. Not bad for a 350 pounder. I love doing these when people are watching. I just makes me more motivated to know they can't do it at 150 let alone 350. I try not to smile .
Doing one set to failure in the chinup is my specialty in convining people to do one set to failure in everything. It doesnt take much to convice people to only do one set in the chinup and i ask why not in the others too.
I drink another pint of water .
I then do one arm dumbell curls pyramiding up to one set to failure in good form , .
I then do tricep pushdowns with the rope to failure . I do one light warmup set . I then do one set to failure with the entire stack which is tough . I try not to use momentum . I get a better pump when i go slow from the start. i do one set to failure. Cant remember the reps because i was in such pain i couldnt count.
People ask how do i know from workout to workout if i was successful at it because i need to go up in weight or reps each workout. My answer is as an advanced trainer i may not do that exercise again and next time i will use a different exercise or machine which i find great for people wanting new growth.
I find this the key to my progression. I might do one exercise and never do it again.
I drink another pint of water.
I was hoping to run into the new chick in the gym but she wasnt there. I hope to catch her next monday.
Thoughts in my head during the workout-
Need to speed it up because basketball and the apprentice is coming on.
2. I wish i had my ephedrine back. I then noticed i was lifting the same weights i was using on ephedrine and wandering what i could ot if i was on it again.
3. Music sucks. I need to get my own music to listen to. I can listen to a song on the radio and it will stay in my head during the workout.
4. Keeping a straight face listening to all the people talk about muscletech is tough. They wont listen to me preach about hit let alone muscletech.