Ever84’s BodyBlog

 Pyramids

• 135 lbs for 12 reps
• 185 lbs for 10 reps
• 205 lbs for 7 reps
• 225 lbs for 4-5 reps
• Optional 175 lbs for 12-15 reps

Reverse Pyramids

* Warm-up on a lat machine with 150 lbs for 10 reps  

• 30 lbs attached on a weight belt for 6-8 reps
• 25lb plate attached for 6 reps or so
• 2 sets using just my bodyweight aiming for 8-10 reps or until failure.

Descending Sets

This is the most basic and yet brutal  of all shocks!  You begin by reaching failure with a weight, as soon as you  hit failure, lessen the weight, and then continue the set until failure is  reached again.

Example:  Lets say you were to  perform lat pulldowns with a 100 pound stack.  If you reached failure at 12  reps, you would strip the weight down to 80 pounds and continue.

A single drop or descending set is  when you lower the weight once.

A double drop or descending set is  when you lower the weight twice. 

Example:  Lets say you were to  perform lat pulldowns with a 100 pound stack.  If you reached failure at 12  reps, you would strip the weight down to 80 pounds and continue to failure, and  then lower the weight down to 60 pounds.

A triple drop or descending set is  when you lower the weight twice. 

Saving this for info 4 and 6 day split routines