IWorkAlone - Rest/Pause Training

[IWorkAlone]

This program is based on a very useful thread by Kelei.

Program is as follows:

D1 - Chest, front/side delts, triceps
D2 - Upper back, rear delts, biceps
D3 - Legs, lower back
D4 - Repeat D1
D5 - Repeat D2
D6 - Repeat D3
D7 - Yoga

D1 - Bench press, incline bench press, rope pressdowns, overhead dumbbell extensions (single arm), dumbbell side laterals
D2 - Chin-ups, pull-ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls/incline dumbbell curls
D3 - Romanian deadlifts, squats, hamstring work, leg press, standing calf raises, seated calf raises

Aim to reach 50 reps for each exercise using 10 rep maximum weight ie 10,5,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3. Calf raises and seated calf raises will be 75/100 reps respectively.

My aim is to do this workout twice per day - once at approx 6:30am and once at approx 12:30pm. I will also do a 3/1 work/deload split. I will do one total body workout encompassing all the above exercises one day during the deload week.

I also aim to incorporate chains in some of the exercises as well.

Start date is approximately 10 February 2013 following the completion of my current workout program (Athlean X) and my return from my holidays.

[IWorkAlone]

I decided end my Athlean X program early and get a feel for this program a few weeks before my holidays. This program just seems more intense and rewarding than other programs. I have set out below a log of my workouts since 23 December 2012. Main aim was to get a feel for correct weights and form for exercises.

FYI - I workout at 3 different locations:

1. Home Gym - mainly DB's no straightbar available. However, compound does have some machines (ie leg press etc);
2. Ritz Gym (weights in KGs)
3. KSA Gym (weights in Lbs)

[IWorkAlone]

23 December 2012
Leg/Lower Back

Ritz Gym

1. Deadlift - Bar
Reps: 50 (10,10,10,10,10)
Weight: 20kgs

2. Step-Ups
Reps: 30 (10,5....)
Weight 20kg DB's

3. Hamstring Curls
Reps: 40 (10,8,5....)
Weight: 25kg

4. Leg Press
Reps: 40 (10,5....)
Weight: 120kg

5. Seated Calf Raises
Reps: 80 (20,15....)
Weight: 90kgs

[IWorkAlone]

24 December 2012
Chest/Triceps/Front/Side Delts

Home Gym

1. Pushups
Reps: 100 (30, 25,20....)

2. Incline DB Press
Weight: 18kgs (with chains)
Reps: 50 (10,7,5....)

3. Band Tricep Pushdowns
Reps: 50 (10,10,8....)

4. Overhead Tricep Extension
Reps: 50 (10,8,5....)
Weight: 10kg

5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 10kg

[Kelei]

Subbed.

[IWorkAlone]

26 December 2012
D2

Home Gym

1. Pull-Ups
Reps: 50 (10,7,5....)

2. Chinups
Reps: 50 (12,10,8,6...)

3. Inverted Rows
Reps: 50 (15,10,8...)

4. Rear Delt Raise
Reps: 50 (10,8,5...)
Weight: 5kgs

5. EZ Bar Curls
Reps: 50 (10,7,5...)
Weight: 25kg

[IWorkAlone]

27 December 2012
Leg/Lower Back

Ritz Gym

1. Deadlift - Bar
Reps: 50 (10,10,10,10,10)
Weight: 20kgs

2. Step-Ups
Reps: 30 (10,5....)
Weight 20kg DB's

3. Hamstring Curls
Reps: 40 (10,8,5....)
Weight: 25kg

4. Leg Press
Reps: 40 (10,5....)
Weight: 120kg

5. Seated Calf Raises
Reps: 80 (20,15....)
Weight: 90kgs

[IWorkAlone]

29 December 2012
D2

Home Gym

1. Pull-Ups
Reps: 50 (10,5,5....)

2. Chinups
Reps: 50 (10,8,4...)
Weight: 5kg

3. Inverted Rows
Reps: 75 (15,10,10...)

4. Rear Delt Raise
Reps: 50 (10,8,5...)
Weight: 5kgs

5. Incline DB Curls
Reps: 50 (10,7,5...)
Weight: 10kg

[IWorkAlone]

30 December 2012
D1 - Chest/Triceps/Front/Side Delts

KSA Gym

1. Chest Press
Reps: 50 (10,8,6,5...)
Weight: 135lbs

2. Incline DB Press
Reps: 50 (10,7,5....)
Weight: 40lbs

3. Rope Tricep Pushdowns
Reps: 50 (10,10,8,6....)
Weight: 46kgs (I'm sure this was the weight. Maybe the setup makes it easier in KSA as opposed to Ritz Gym)

4. Overhead Tricep Extension
Reps: 50 (10,8,5....)
Weight: 20lbs

5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 20lbs

[IWorkAlone]

31 December 2012
D3 Leg/Lower Back

Ritz Gym

1. Deadlift - Bar
Reps: 30 (10,10,10)
Weight: 30kgs

2. Front Squat
Reps: 45 (10,5....)
Weight 40kg

3. Hamstring Curls
Reps: 50 (10,8,5....)
Weight: 35kg

4. Leg Press
Reps: 40 (10,5....)
Weight: 130kg

5. Seated Calf Raises
Reps: 100 (20,15....)
Weight: 130kgs

[IWorkAlone]

1 Jan 2013
D2 - Upper back, rear delts, biceps

Home Gym

1. Pull-Ups
Reps: 50 (10,5,5....)

2. Chinups
Reps: 50 (10,8,4...)
Weight: 5kg

3. Inverted Rows
Reps: 75 (15,10,10...)

4. Rear Delt Raise
Reps: 50 (10,8,5...)
Weight: 7.5kg

5. EZ Bar Standing Curls
Reps: 50 (10,7,5...)
Weight: 25kg

[IWorkAlone]

2 Jan 2013
D1 - Chest/Triceps/Front/Side Delts

Ritz Gym

1. Chest Press
Reps: 50 (10,8,6,5...)
Weight: 65kgs

2. Incline DB Press
Reps: 50 (10,7,5....)
Weight: 20kgs

3. Rope Tricep Pushdowns
Reps: 50 (10,10,8,6....)
Weight: 30kgs

4. Overhead Tricep Extension
Reps: 50 (10,8,5....)
Weight: 12kgs

5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 10kg

[IWorkAlone]

3 January 2013
D3 Leg/Lower Back

Home Gym

1. Deadlift - DB
Reps: 50 (8,6,5...)
Weight: 17.5kgs (each hand)

2. DB Squat
Reps: 45 (10,5....)
Weight 20kg (each hand)

3. Fitball Hamstring Curls
Reps: 50 (10,8,6....)

4. Low Pully Walk
Reps: 5 sets to failure
Weight: 16 setting (160kgs?)

5. Seated Calf Raises - Leg Press Machine
Reps: 100 (20,15....)
Weight: 13 setting (130kgs?)

[IWorkAlone]

Going to start doubles for the next 10 days or so before my holiday. Will be able to deload during the 3 weeks back in in Aus

[IWorkAlone]

5 Jan 2013 - AM Workout
D2 - Upper back, rear delts, biceps

Home Gym

1. Pull-Ups
Reps: 50 (10,5,4....)

2. Chinups
Reps: 50 (10,5,4...)
Weight: 5kg

3. Inverted Rows
Reps: 75 (15,12,10,8...)

4. Rear Delt Raise
Reps: 50 (10,5...)
Weight: 7.5kg

5. EZ Bar Standing Curls
Reps: 50 (10,6,5,4...)
Weight: 25kg plus bar

[IWorkAlone]

5 Jan 2013 - PM Workout
D2 - Upper back, rear delts, biceps

Home Gym

1. Pull-Ups
Reps: 40 (10,5,4....) one band assist

2. Chinups
Reps: 40 (10,4...)
Weight: 0kg

3. Inverted Rows
Reps: 50 (10,8...)

4. Rear Delt Raise
Reps: 40 (10,5...)
Weight: 7.5kg

5. Incline DB Curls
Reps: 50 (10,6,5,...)
Weight: 10kg slow negative

[IWorkAlone]

6 Jan 2013 - AM Workout
D1 - Chest/Triceps/Front/Side Delts

Home Gym

1. Push-Ups
Reps: 100 (30,20,20,15,15)


2. Incline DB Press
Reps: 50 (10,5,4....)
Weight: 20kgs

3. EZ Bar Lying Tricep Extensions
Reps: 50 (10,8,6....)
Weight: 20kgs plus bar

4. Overhead Tricep Extension
Reps: 50 (10,8,5....)
Weight: 20kgs one DB

5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 10kg

[IWorkAlone]

6 Jan 2013 - Lunch Workout
D1 - Chest/Triceps/Front/Side Delts

KSA Gym

1. Bench Press
Reps: 30 (8,6,5..))
Weight: 135LBS

2. Incline Bench Press
Reps: 30 (10,5,4....)
Weight: 95lbs

3. Rope Tricep Pushdowns
Reps: 30 (10,8,6....)
Weight: 41kgs

4. Dips - Two Bench
Reps: 50 (15,12,10....)


5. Lateral Raise
Reps: 30 (10,7,5...)
Weight: 20lbs

[IWorkAlone]

Am exhausted. Tried to keep my total workout time at lunch to 40mins. Short rest. Could only do 30 reps for most weight exercises.

[IWorkAlone]

7 January 2013 - AM Workout

D3 Leg/Lower Back

Home Gym

1. Deadlift - DB
Reps: 50 (10,8,6...)
Weight: 20kgs (each hand)

Still figuring this out and getting confidence. Can do heavier weights. But concentrating on form

2. DB Squat
Reps: 45 (10,8,5....)
Weight 25kg (each hand)

3. Fitball Hamstring Curls
Reps: 50 (10,8,6....)

4. Bulgarians
Reps: 50 (10,8,6)
Weight: 10kg (each hand) - can do heavier. Tried to have minimal rest between each set

No calf this morning. Will do them at lunch in my second workout

[IWorkAlone]

7 January 2013 - Lunch Workout

D3 Leg/Lower Back

KSA Gym

1. Deadlift Proper
Reps: 30 (10,8,6...)
Weight: 110lbs

can go heavier now

2. Front Squat - Proper
Reps: 30 (10,8,5....)
Weight 40kg

First time without Smith machine. Much better with bar by itself. Will go heaver next time

3. Hamstring Curls
Reps: 30 (10,8,6....)
Weight: 30lbs! (different machine. wasn't able to go heavier)


4. Leg Press (Machine more gradient pushing up)
Reps: 30 (10,8,6)
Weight: 90lbs (different machine and setting)

5. Seated Calf Raises
Reps: 100 (15,10...)
Weight: didn't write down. Put pushed hard.

[IWorkAlone]

8 Jan 2013 -
D2 - Upper back, rear delts, biceps

KSA Gym

1. Pull-Ups
Reps: 50 (10,5,4....)

2. Chinups
Reps: 50 (10,5...)

3. Chest Rows
Reps: 50 (10,8...)
Weight: 55lbs

4. Rear Delt Raise
Reps: 50 (10,5...)
Weight: 5kg

5. Preacher Curls
Reps: 50 (10,6,5,...)
Weight: 40lbs plus bar

[IWorkAlone]

9 Jan 2013
D1 - Chest/Triceps/Front/Side Delts

KSA Gym

1. Bench Press
Reps: 50 (8,6,5..))
Weight: 145LBS

2. Incline Bench Press
Reps: 50 (10,5,4....)
Weight: 110lbs

3. Rope Tricep Pushdowns
Reps: 50 (10,8,6,5....)
Weight: 46kgs

4. Single DB Standing Extension
Reps: 50 (10,6,5....)
Weight: 45lbs


5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 20lbs

[IWorkAlone]

12 January 2013

D3 Leg/Lower Back

Home Gym

1. Deadlift - DB
Reps: 50 (10,8,6...)
Weight: 22.5kgs (each hand)


2. DB Squat
Reps: 50 (10,8,5....)
Weight 25kg (each hand)

3. Fitball Hamstring Curls
Reps: 50 (10,8,6....)

4. Bulgarians
Reps: 50 (10,8,6)
Weight: 12.5kg (each hand)

5. Standing cal raises
Reps: 60 (15/10)
Weight: 80lbs total DB

[IWorkAlone]

13 Jan 2013
D1 - Chest/Triceps/Front/Side Delts

Home Gym - Didn't have enough time, so did 40 reps for some exercises today

1. Push Ups
Reps: 100 (30,25,15)

2. Incline DB Bench Press
Reps: 40 (10,5)
Weight: 20kg each

3. EZ Bar Lying Extensions
Reps: 40 (10,8,6...)
Weight: 20kg plus bar

4. Dips (Fitball - too close thus easy)
Reps: 60 (10,6,5....)
Weight: 45lbs


5. Lateral Raise
Reps: 40 (10,7,5...)
Weight: 10kg each

[IWorkAlone]

14 Jan 2013 -
D2 - Upper back, rear delts, biceps

Home Gym

1. Pull-Ups
Reps: 50 (10,4....)

2. Chinups
Reps: 50 (10,5...)
Weight: 5kg

3. Inverted Rows
Reps: 75 (15,10...)


4. Rear Delt Raise
Reps: 50 (10,5...)
Weight: 7.5kg

5. EZ Bar Curls
Reps: 50 (10,5,...)
Weight: 25kg plus bar

[jgreystoke]

Looks great. Should be very effective for both strength and size.

Rear Delt Raise is assistance, and great for shoulder health. I do them myself along with laterals, and especially, face pulls, to rehab my shoulders. So I keep the reps high. I'd start with 20 for the RDRs, 30 for the FPs. I wouldn't use my 10RM for little stuff like that. But I guess you're not a creaky ol' codger.

[IWorkAlone]

15 January 2013

D3 Leg/Lower Back

KSA Gym

1. Front Squat - Barbell
Reps: 50 (10,8,6...)
Weight: 95lbs (can do higher - am confident)


2. Deadlift - RDL
Reps: 50 (10,8,5....)
Weight 110lbs (again can do higher now)

3. Hamstring Curls
Reps: 50 (10,8,6....)
Weight: 20lb (for some reason struggle with the machine at KSA gym - light weight feels heavy)

4. Bulgarians Step Downs
Reps: 50 (10,8,6)
Weight: 45lbs (single DB)

5. Seated calf raises
Reps: 40 (15/10) - stopped early as felt twinge. Don't want to risk anything before my holiday in two days time
Weight: 80lbs total

[IWorkAlone]

16 Jan 2013
D1 - Chest/Triceps/Front/Side Delts

Ritz Gym

1. Bench Press
Reps: 50 (8,6,5..))
Weight: 65kg

2. Incline DB Bench Press
Reps: 50 (10,5,4....)
Weight: 22kg each

3. Rope Tricep Pushdowns
Reps: 50 (10,8,6,5....)
Weight: 22kg

4. Single DB Overhead Extension
Reps: 50 (10,6,5....)
Weight: 22kg


5. Lateral Raise
Reps: 50 (10,7,5...)
Weight: 10kg

[IWorkAlone]

17 Jan 2013 -
D2 - Upper back, rear delts, biceps

Home Gym

1. Pull-Ups
Reps: 50 (10,4....)

2. Chinups
Reps: 50 (10,5...)


3. Inverted Rows
Reps: 50 (15,10...)


4. Rear Delt Raise
Reps: 50 (10,5...)
Weight: 7.5kg

5. Incline DB Curls
Reps: 50 (10,5,...)
Weight: 12.5kg each