24/07/2007
Today I trained Chest/Calves and did 20min cardio, burning 155calories:
Chest:
- Flat Bench 1set 15reps 70kg
- Incline Bench 1set 10reps 70kg
- Decline DB Press 1set 6resp 30kg
- Dips 1set 6reps
- DB Chest Pullovers 1set 10reps 15kg (2xDB)
Calves:
- Standing Calve Raises 1set 15reps 136kg ss with
- Isolated Standing Calve Raises 1set 10reps
- Seated Calve Raises 1set 20reps 60kg
Awesome workout, really felt pumped!
July 24, 2007 at 6:00 am
I have some questions about your chest workout:
how much time do you rest between your exercises / sets and what is the idea of this training to do only one set of an exercises and then switch to another? it seems very interesting!
July 24, 2007 at 6:24 am
Hey Conan,
I try to just give myself enough time to catch my breath & unload/load weights then I hit my next exercise, I try to keep it as intense as possible. I train using Mike Mentzer’s Heavy Duty training philosophy. I try & only do 1 set per exercise because that is all you need to stimulate growth, I go as heavy as I can & focus alot on my form doing each rep slowly & push myself to failure & get some forced reps out (when I have a spotter). The idea is instead of doing a couple of sets at medium intensity you do 1 set of all out intensity to failure. Kind of like you can sit there tapping a stick of dynamite all day with a pencil until it explodes or hit it with a big ass hammer & do it in one go.
I don’t train strictly according to his philosophy, I have adopted it somewhat to suit me.
Thanks.
Rob.
July 24, 2007 at 6:35 am
I proofed myself Mike Mentzer´s HIT training and it totally works! (i had a different workout but the idea was the same!)
I think my next workout in five weeks will be HIT
stay pumped dude!
July 24, 2007 at 6:55 am
I know! I used to train a lot using High Volume, but find Heavy Duty/HIT a lot more effective!
Keep strong man & keep up the hard work, looking beeeg!