Rest paused would mean you hang in between reps, you wouldn't stop the movement.

Cluster set, you would grab the handles, do one rep and then let go of the handles. Wait 30 seconds or so and do another rep, rinse and repeat, rest for 3-5 minutes (or your usual rest period between regular sets) and then start another cluster.

Technicalities my dear Dawson.

lol

IW

semantics even... :)

All of this could be avoided by using the CORRECT terminology. :biglaugh:

I had to make sure we were on the same page. :D

Thursday July 16th/2009

Sumo Deads
bw squats x 8
bar x 5
135lb x 8
185lb x 5
225lb x 5
275lb x 3
315lb 3x1
275lb x 3

I have never really done sumos before and it started off feeling great... then I lost my groove and felt like I had nothing. Boo.

Front Squats
bar x 8
115lb x 5
135lb x 5
155lb x 5
165lb x 5
115lb x 10

BB Rollouts from Knee
3x8
1x10

Thoughts

I've proven it to myself a few times that working out back to back heavy days doesn't work for me. Even if the muscles aren't related... And yet I keep trying to make it work. My workout lacked energy/motivation/power. As always, I'm hoping next week will straighten out.

IW

Tuesday July 21st/2009

BW: 189.0lb

Military Press
bar x 8
65lb x 8
95lb x 4
115lb x 3
135lb x 3
145lb x 1
135lb x 3
140lb x 3
145lb x 2

I dunno what happened with my first attempt at 145lb.. must have psyched myself out or not enough rest? Anyways, I made some increases of reps from my last workout so thats good.

Flat DB Press
30lb x 8
40lb x 8
65lb x 6
55lb x 8
55lb x 7
45lb x 8

I thought I was grabbing 50lb DBs and somehow they were 65s... lol Oh well, worked out alright.

BW Pull-Ups Singles
BW x 5
BW + 10lb x 5
BW + 20lb x 5
BW + 25lb x 4
BW + 10lb x 6

Total = 25reps

Just to clarify, these were all done as singles with roughly 20s rest between each and the regular rest between sets. It worked out pretty well as I was able to pull some higher weight.


EZ Barl Curls
70lb x 8,10,11,10

Superset with...

Close Grip Bench
70lb x 15,15,15,18

I didn't feel like chaning the weights for tris so I just blasted out some high rep stuff. Felt good and I was spent when I finished.

Thoughts

Well I'm still workin out 2 days a week but I'm having trouble working around that... I'm gone almost every weekend and I've tried working out 2 days in a row and it just doesn't work for me! Any ideas?

The only thing I can think of is going early in the morning friday and do a MWF deal... I have enough trouble getting out of bed as it is...

IW

If you want it bad enough you will get out of bed!!


Nice MPs Dub, I like your pullup plan too, you should see pretty rapid progress there.

Thursday July 23rd/2009

Deadlifts
bw squats x 10
bar x 8
135lb x 8
225lb x 5
265lb x 3
295lb x 3
315lb x 3
335lb x 2 1xM
315lb x 3 (belt)

My back rounded on the 335lb set of DLs. Its going to take some doing to get back to where I was.

Front Squats
bar x 5
135lb x 5
155lb x 3
175lb x 2
155lb x 2

Nothing left!

Bar Rollouts
bw 3x10

Buuuuurn.

Suppine Glute Ham Raises
bw 4x10

I found this exercise to be heavily focused on hams vs glutes. Is this normally so?

Leg Press
4 plates 2x12, 1x15

Just for fun waiting for my gf to finish up.

Thoughts

Hits is definately right. I'm not going to get much better working out 2x per week. I need to want it more...

IW

2x a week workouts? I wish I could progress on that. Actually, if I had 2 entire days to JUST train, I would probably end up being stronger than what I am at right now. But, life doesn't allow such luxuries.

Dub so you can only get to the gym twice per week??


If that is it you could still do a shit tonne of GPP work at home,get some dumbells and weights for cheap maybe? for upperbody you could do pushups dips chins etc for reps and lower you could bodyweight squats, lunge, unilateral work, abs, planks etc heaps to do.