Top 20’s Countdown. ( not a rip-off of Trixter’s and Gemini’s w/o…lol)
I started a new Bi-Weekly workout today and Holy Crap it hits ya hard. I call it the Top 20’s Countdown.
I started this week with the following…..
Bench Press, Preacher Curls, Skull Crushers and Crunches.
It goes like this. Start off with Bench Presses
Do 20 Reps, wait 18 seconds, do 18 reps, wait 16 seconds, do 16 reps, wait 14 secs, do 14 reps, wait 12 secs, do 12 reps, wait 10 secs, do 10 reps, wait 8 secs, do 8 reps, wait 6 secs, do 6 reps, wait 4 secs, do 4 reps, wait 2 secs and finish off with 2 reps.
Now follow the same Rep and Seconds for the Preacher Curls, Skull Crushers and Crunches.
The rest of the week will follow the same pattern.
Tuesday is Squats, Leg extensions, Standing Calf Raise and Bent over row.
Wednesday is Overhead Dumbbell Press, Dumbbell Lateral Raise, Alternating Dumbbell Curls, Rope Press Down and Twisting Crunches.
Thursday is Leg Extensions, Deadlift, Cable Row and Standing Calf Raise.
Friday is Incline Dumbbell Press, Lateral Raise, Hammer Curls and Lying Tricep Extensions.
Saturday and Sunday Off.
This Workout is based on Blood Volume Training. And Yes I am sore already! lol.
March 11, 2008 at 2:39 am
yeah, doing squats like that is a guaranteed puke! LOL…Let me know how the new workout works out! LOL
March 11, 2008 at 5:13 am
What kind of weight you using for this workout? Light, medium, heavy? I would like to try it once…. might knock some of the layer of "LOVE" off …lol
Real Men Have Mass!
March 11, 2008 at 5:18 am
Whooooooa. I need a nap just LOOKING at your workouts!! And like the guy above said, you’ll definitely need to make sure there’s a bucket nearby for the vomit inducing capacity it has!! HAHAHA! Maybe i"ll try it one of these days!!
March 11, 2008 at 5:18 am
I am using medium weight. If you go too heavy you will never be able to get all of those reps in. It works great to shock and confuse your muscles. But I am only going to do it bi-weekly, cause I just can’t give up my heavy weights. Gotta have that mass ya know!!
March 11, 2008 at 6:20 am
I did a routine similar to that via Body Auditor’s design. It was brutal for awhile, but I found I adapted to it quicker than I thought I would. I’ll be keen to see how it works for you.
March 11, 2008 at 10:33 am
Holy cow - that little rest in between sets?!? Sounds super intense… can’t wait to hear the puke stories!
March 11, 2008 at 7:34 pm
wow… everyone is changing in up… good for you Nom!! SOunds intense…
March 20, 2008 at 8:46 am
Fantastic! This gives me yet another perfect means to make my poor GJ hate me by the end of the workout! Another thing I’ve tried with medium or bodyweight is using a 1 minute rest time add 1 rep each set until you hit failure. So 1 rep, rest 1 min, 2 reps, rest 1 min, 3 reps, rest 1 min, and so on. Seems slow at first, but by the end you’re so dang blown out. Make it even harder by drop-setting and rest-pausing as needed to hit the next set’s rep count. It’s friggin’ brutal when you’re doing hammer curls, let me tell you! Next thing you know you’re out 20 minutes just beating your biceps up, but hey at least on hammers you hit every bicep head at once! Shorten the rest time to make it even more intense, but rest at least 30 seconds