Splattered Angst

This is what my workout has been this week and I will continue to follow this pattern with variations next month or so. I did the work out as written this week, but next week I will reverse the order on the same exercises, the week following change the grip on the equipment for each movement, and the week after that do a “push-pull” version of this to keep the muscle confusion peaked.

It is a two set per movement workout - a HIT type of thing I found an article about here on BB.com where you push to 15 reps for each of the two sets per movement with some heavy weight. You can pause in the middle of a set for a few seconds for some deep breathing if you need to [pussy moment], but it is quite a change from my previous 4 sets of this or that — and has provoked all the right kind of soreness as I have worked it this past week. All the wrong kind of soreness [joint] … is not an issue, which is very cool.

Here it is:

Monday
Back: HIT 2 Sets - 15 Reps [all]
Close Grip Pull Ups
¾ Dead Lift
Olympic Bar Rows
Low Pulley Row
Close Grip Pull Down
Standing Calve Raise 3 x15 Reps
Planks [Until the abs scream]
===========================
Tuesday
Chest: Hit 2 Sets - 15 Reps [all]
Dips: Weighted [2 warm up sets]
DB Bench Press
DB Fly
DB Decline Press
Incline DB Press
Leg Press Calves 3 x 15 Reps
Ab Roller [Until the abs scream]
===========================
Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Smith Machine Squat
[2 warm Up sets]
Leg Press [Pyramid up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets ? 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep - Until they scream]
==========================
Thursday
Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
Smith Machine Shoulder Press [2 warm up sets]
Smith Machine Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves: Standing Calve Raise 3 x 15
==========================
Friday
Bi/Tris: HIT 2 Sets ? 15 Reps [all]
EZ Bar Curls [2 warm up sets]
3/4 Preacher Curls
Bench Dips [2 warm up sets]
Incline DB Curl
Skull Crushers
Rope Pulley Hammer Curls
Reverse Grip Tricep Pull Down
Calves: Leg Press
Abs: Flat Crunches
==========================
Saturday - Off
Sunday - A 2 to 3 mile jog and some more abs … no weight workout.

We’ll see how this goes … doing this this past week I feel like I covered more ground than I have in the previous month!

This entry was posted on Saturday, January 5th, 2008 at 4:33 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.