Inside the Mind of Deserusan

Incline Dumbbell Presses (2-0-4): 120lb’ers x 6 x 3

Smith Machine Flat Bench (4-2-0): 365lbs x 6 3

Flat Dumbbell Flyes: (2-4-4): 50lb’ers x 8 x 3

Cable Flyes: 60lbs per side rest pause to failure x 2

Wide Grip Cable Extensions (1-0-4-2): 140lbs x 8 x 3

Overhead Cable Extensions (1-0-4-2): 140lbs x 8 x 3

Laying Dual Dumbell Extensions: (2-2-4): 30lb’ers x failure x 2

Incline Twisting Broom Handle Sit-Ups: BW x 20 x 4

Stepmill: 20 Minutes

I’ll begin to include the tempo times to my workouts just to put the weight I’m lifting in perspective. By doing this, you can easily discern that I focus heavily on slowing the eccentric portion of most exercises down a bit. This elicits a lot more stimulation and subsequent muscle damage which can leave you aching. However, this is what also gets you to grow and is why the old adage, “no pain, no gain” certainly holds true.

I’ve also begun a bit a cardio again. I’ll be doing only 20-30 minutes a day after weight training just for general cardiovascular health and to hopefully limit any fat gain. For you guys out there who only hit the weights and avoid all cardio you should consider at least some. I know many of you are afraid of burning too many calories, however the body needs an efficient cardiovascular system to not only deliver oxygen to your muscles, but also valuable micronutrients like carbohydrates and protein.

This entry was posted on Friday, January 4th, 2008 at 1:51 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.