New Workout
Today i changed things up a bit,have found myself feeling flat and hitting a wall with my current workout.
I was stuck on the same weights for about 3wks and just couldn’t make the jump up,so took the past 4 days off and just done a bit of light cardio.
But back and feeling fresh today, have done a bit of research over the past few days in how to change things up a bit and came up with HIIT training and something called German Volume Training.
I found these on this site which is absolutly full of brilliant knowledge.
My day started at 6.30am with my first HITT session - 5mins warm up,6×30sec sprint intervals,6×90sec rest intervals followed with 5mins warm down,this had my lungs totally burning and gasping for air .this was the hardest i had worked in a while and felt good.
12.25pm german volume training-workout looked like this for my chest and back.
bench press 60kg -10 sets of 10 reps with 60secs rest in between each set
dumbbell flyes -3 sets 10 reps 14,16,18kg.with 60 secs rest in between each set.
assissted pull ups 65kg, 10 sets of 10 reps with 60 secs rest between each set.(bodyweight is 118kg so was actually lifting 53kg)
one arm dumbbell row-3 sets 10 reps 30,30,30kg with 60secs rest in between each set.
this was one of the hardest workouts i have done in a long time and am feeling it tonight,chest still feels pumped as does my back.
Has any body else tried this type of workout,what are your thoughts on this,would really like some feedback on this positive or negative,
as have decided to embark on this training for the next 4-6wks
April 27, 2009 at 2:23 pm
Cruel but got to be done! Sorry not done it yet but its on my mind for next time.I think supersets and dropsets pyramids are great by the way.Hope your ok and enjoying yourself.