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.
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Thread: IWorkAlone - Rest/Pause Training
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12-09-2012, 01:13 AM #1
IWorkAlone - Rest/Pause Training
Last edited by IWorkAlone; 12-09-2012 at 01:55 AM.
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01-02-2013, 11:02 PM #2
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)Last edited by IWorkAlone; 01-02-2013 at 11:31 PM.
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01-02-2013, 11:06 PM #3
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: 90kgsLast edited by IWorkAlone; 01-02-2013 at 11:30 PM.
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01-02-2013, 11:10 PM #4
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: 10kgLast edited by IWorkAlone; 01-02-2013 at 11:30 PM.
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01-02-2013, 11:11 PM #5
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01-02-2013, 11:13 PM #6
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01-02-2013, 11:15 PM #7
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: 90kgsLast edited by IWorkAlone; 01-02-2013 at 11:32 PM.
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01-02-2013, 11:17 PM #8
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: 10kgLast edited by IWorkAlone; 01-02-2013 at 11:34 PM.
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01-02-2013, 11:20 PM #9
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: 20lbsLast edited by IWorkAlone; 01-02-2013 at 11:34 PM.
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01-02-2013, 11:22 PM #10
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: 130kgsLast edited by IWorkAlone; 01-02-2013 at 11:33 PM.
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01-02-2013, 11:24 PM #11
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: 25kgLast edited by IWorkAlone; 01-02-2013 at 11:33 PM.
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01-02-2013, 11:26 PM #12
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: 10kgLast edited by IWorkAlone; 01-02-2013 at 11:33 PM.
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01-02-2013, 11:30 PM #13
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?)
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01-05-2013, 03:47 AM #14
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01-05-2013, 03:50 AM #15
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 barLast edited by IWorkAlone; 01-05-2013 at 04:02 AM.
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01-05-2013, 06:42 AM #16
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
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01-06-2013, 03:14 AM #17
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
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01-06-2013, 03:16 AM #18
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
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01-06-2013, 03:18 AM #19
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01-06-2013, 10:20 PM #20
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
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01-07-2013, 11:14 PM #21
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.
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01-08-2013, 07:45 PM #22
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01-10-2013, 12:37 AM #23
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: 20lbsLast edited by IWorkAlone; 01-11-2013 at 04:08 AM.
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01-12-2013, 09:59 AM #24
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
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01-13-2013, 03:11 AM #25
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 eachLast edited by IWorkAlone; 01-14-2013 at 01:31 AM.
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01-14-2013, 01:32 AM #26
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01-14-2013, 01:51 AM #27
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.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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01-15-2013, 03:19 AM #28
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
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01-16-2013, 10:52 PM #29
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
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01-16-2013, 10:53 PM #30
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