Weekend bonus
I got in a workout this afternoon. I try to NEVER miss a M-F morning workout since I don’t count on getting to the gym over the weekend. Today I got in to work shoulders, back & cardio. Still on high reps, which are killer burns. 
WORKOUT THIS AFTERNOON —- DELTS & LATS (15-20 reps to failure, 30-45 sec’s rest):
DELTS: Military press, lateral dumbbell raises, Arnold overhead dumbbell press & front dumbbell raises. (5 lets on military, 4 sets each on the others)
LATS: Lat close grip cable pulls & bentover barbell rows (4 sets each). Lat wide grip cable pulldowns & bentover dumbbell rows (3 sets each).
CARDIO: 26 min’s of sprint intervals on the elliptical. Heartrate 155-165.
Finished with 3 sets of front dumbbell raises & 2 sets of bentover dumbbell rows (again, 15-20 reps to failure, 30 sec’s rest).
Just getting to the gym IS a successful workout!
March 28, 2009 at 8:41 pm
That’s a lot of back work … and shoulder. I guess I need to read these closer because all your workouts have this kind of volume now that I read more closely. Lots of work
March 30, 2009 at 6:48 am
Great work Al.
March 30, 2009 at 7:13 am
Read this and your last post. Looks like the total amount of work is really high. Excellent job!
Regarding the heart rate question in your previous post; It’s not dangerous for you to work with a high heart rate, since I assume your overall health is good. If you were obese and had issues with high blood pressure and your heart, it could potentially be dangerous. Males in their 40-50s have the highest rate of heart attacks, but what you are doing is the ultimate prevention for developing a dangerous heart condition. Working with a high heart rate in intervalls is "strength training" for your heart, and it is used both in preventionpurposes and rehabilitationpurposes. So work with a high heart rate and have no fears of it!
What could be said about your training is that it could potentially lead to overtraining. Going high intensity all the time is taxing for your body and should be mixed with steady state lower intensity cardio training. Yes, HIIT takes less time and is more fun. But the body needs the rest.
I checked how much a high level endurance athlete (biathlon - competition time 30-60min) trains in different intensity zones. Throughout the year over 80% of total training time was in the lowest I-zone. Since the amount of hours this athlete puts in every year in training is not comparable to Joe Schmo, it can’t be used as a total guideline. But it shows that the body can’t handle just high intensity over time. High intensity training is regarded as a more efficient way of training, so why doesn’t athletes just train this way? Because it’ll lead to overtraining eventually.
I would recommend you to cycle your endurance training, just like you’re cycling your lifting. All cycles should consist of both high and low intensity, but the amount of the one or the other should change in cycles.
Just my 2 cents
March 30, 2009 at 7:14 am
PS: I was also very bored at work while i wrote this
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