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05-12-2006, 06:30 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Goofy Workout
Day 8
12th April 2006
Friday
Chest and Triceps
A1.) Flat Barbell Bench Press [2x10] = 65 kgs (145 lbs) (PR!!)
A2.) Flat Dumbbell Flyes[2x10] = 16 kgs (35lbs) (in each hand)
B1.) Incline Barbell Bench Press [2x10] = 55 kgs (120 lbs)
B2.) Cross Bench Dumbbell Pull Overs [2x10] = 28 kgs (60 lbs)
C.) Isometric-Dynamic Contrast Incline Barbell Bench Press [4x7] = 30 kgs (66 lbs)
D.) Isometric-Dynamic Contrast Pulley Push Downs [5x7] = 20 kgs (44 lbs)
Overall Impression:
ok..now most of you will probably be wonderinf wtf am i upto right...? well, most of my workouts right now, are very similar to what i will be doing in my first and second weeks of Pendulum Bodybuilding.....
i believe it is essential that i explain what "isometric-dynamic contrast" means.... here's what christian thibaudeau has to say about Isomatric Dynamic Contrast Incline Barbell Bench Press:
Quote:
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Originally Posted by Christian Thibaudeau
Isometric-dynamic contrast incline bench press
On this drill the pause is executed when the bar is two inches from the chest. At that position, really concentrate on not only holding the bar, but on flexing the pectorals hard.
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 5 = 4 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 4 x 7
Rest between sets: 90 seconds
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and this is what he says about Isometric Dynamic Contrast Pulley Push Downs:
Quote:
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Originally Posted by Christian Thibaudeau
Isometric-dynamic contrast pulley push downs
Contrary to other exercises, for this exercise you'll hold the pause in the fully extended position. Focus on really flexing your triceps super hard!
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 5 = 4 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 5 x 7
Rest between sets: 90 seconds
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having said that, most of you will see what all these workouts are leading upto when i begin Pendulum come May 22nd......
and todays workout was ok....my muscles are still sore, but i plan on continuing with this overtraining till monday after which i will be taking a 1 week break from the gym (yeah - ME) before i begin pendulum.....
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