Couple of minor changes to the workout …
Below is the workout for the coming week. It is for the most part like the previous with a few minor changes. I am backing off abs and calves every day. Bad idea… I am going to do them on Tuesday only - and do them with fury.
The Push-Pull day, Back and Chest, is edging out Legs as the most challenging day of the week. Slowing down the repetitions really tears you up. I was doing what looked to be a paltry amount on the bench press, 135 lbs, but if you slow the speed of your repetitions way down on the decent - 15 reps causes screaming damage! The muscle soreness lasted a couple of days. Gesh!
The Gladiator moves are pretty cool … I may have to get a digital camera with a movie feature so that I can post a video showing how those work. We were working these exercises with some pretty light weight this past week being our first go at those, but even with 20-30 lbs dumb bells you end up moving some serious wind getting through them. It will be interesting this week to do them with a bit more weight and slower repetition speed.
It has been amazing too taking three days off in a row Friday, Saturday and Sunday! I must admit, it felt a bit weird not going in to the gym on Friday, but I bet the extra confidence I am sensing now holding back will make for some great workouts this coming week. NICE!
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Monday
Gladiator Workout: 2 Sets - 15 Reps [all]
- DB Squat + Ovrhead Press [DB Start/Return to Shoulders]
- DB Pushup + Row [Push up Position with DB, then Row]
- DB Dead Lift + Upright Row [DB Outside knees, then upright row]
- DB Pull Over + Press [On bench: 2 DBs, Pull Over, then Bench Press]
- DB V Set up [Single DB raising simultaneously with legs]
- DB Standing Clean-up
Tuesday
Abs/Core Strengthening
Minimum 3 sets per movement
- Hanging crunch vs Flat Plank
- 100 Flat/Ball crunches vs Russian Twist
- Oblique Plank vs Ab Roller
- Calves: 3 sets x 15
Wednesday
Legs: Hit 2 - 15 Reps [all]
- Leg Extensions
- Squat
- Leg Press
- Hack Squat Machine
- Weighted Stationary Lunges
Thursday
Push-Pull HIT [Back and Forth]
2 Sets - 15 Reps [all]
- Pull ups or Chin Ups vs. Dips: Weighted
- Regular Dead Lift vs. Bench Press
- DB or Olympic Bar Rows vs. Incline DB Press
Friday -Sunday: OFF
Contemplate hugeness… EAT - ADAPT.
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February 10, 2008 at 1:04 pm
Hey Brian,
Overall interesting workout. You are correct in that a slower tempo brings more of the eccentric portion of the contraction into play, which not many think about. It is this portion of the contraction that is really nice for stimulating and strengthening the tendons. You may try throwing in a static or isometric hold. Nice also to see you’re incorporating some whole body exercises (gladiator moves). Any particular reason for the 2 sets of 15? Also one other point, I would prefer to leave Wednesday off, as 4 days straight in a row really drains me. Just my opinion.
Look forwards to where your body goes with this.
-T
February 14, 2008 at 4:03 pm
I forced myself to take 3 days off in a row a couple of weeks ago…and felt like a champ when I went back in. Felt super strong. I think there is definitely something to that when you are working out with such intensity. Great job my friend. Great blog!
Bobby