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Thursday--Home

Bi's
d.b. curls
11+9+5 x 40 r.p.

forearmreverse b.b. curl
1 x 20 x 65

calves
done on my vert leg press
1 leg at a time
1 x 12 x 180

quads
1 x 5 x 370
1 x 10+10 x 245 (exp below)

hams
sldl
1 x 6 x 135
1 x 6 x 185
1 x 6 x 195
1 x 6 x 215 all done w/ no rest
just the time it takes to load

Well I freaken blew legs again. For the 1st part of set wieght was fine. for the 2nd part of the set should have gone a little less. Reason being got to about rep 6 and was huffen made it to 10 racked it, got pissed that I didnt make it to 20, got immediatly under it again and did 10 more. It took me about 5-7 min to catch my breath after these....I like em

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hams are done before quads

and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is:

best of luck

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Not when he's doing SLDL's...When doing stiffleg deadlifts, they are done LAST.

^^ok thats news for me.....thanks for clearing that up sir

Well happy to see you men sorted this issue out without having to resort to violence

Anyway today was an off day

25 min cardio--recumbant bike

Sat--Gym

Chest
Hammer str mach
11+5+3 x 230 r.p.

Shoulders
Hammer str mach shoul
11+7+5 x 200 r.p.

Triceps
dip mach
11+8+7 r.p.

Back Width
Front lat pull down
11+5+4x180 r.p.

Dead Lifts
385 x 3
405 x 5

Well good work out. On first set of d.l. felt sorta like an electric shock and it took my breath, so couldnt make the 8 that I was going for, I know it was from the sldl the other day. Walked it off and did my second set. feel a little sore nothing major

Solid day in the gym!

Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?

Thanx in advance


Sunday off-day
25 min on recumbent bike

little sore from yesterday

After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.

For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.

Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.

The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.

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O.k. got it.

Thanx