12/23 lift
(No Ratings Yet. Click to Rate!)
Loading ...Upper body set:
Day 1 warmup from ultimate workout (mostly two-legged hops and the like to get the blood flowing)
Decline Bench Press 2×12, 1×10 @60lbs
Bent-over Row 2×10, 1×8@60 lbs
Lateral db Raise 10, 8, 6 @ 10
Deadlift w/ 3×8 @ 40
Clap pushups 2×11, 1×12
Flat-footed situps w/ 3×25
Modified handstand pushups 3×10
A few notes:
-I like to work out at a fairly brisk pace. Less than a minute’s rest between sets, and for the most part I go through the exercises quickly, trying to activate the fast-twich muscle as much as I can. Hence the tiring and subsequent reduction in reps as I progressed in some exercises.
-Additionally, I try to use the negative (eccentric) portion of whatever exercise I’m doing as a workout too. So I’ll lower the barbell slowly on bench presses, for example. Supposedly helps hit the fast twitch muscles really well. Incidentally, I was looking at some knee rehab stuff yesterday and found that eccentric work is also supposed to be good for the tendons (my knee troubles are closest to jumper’s knee when they come, which is a form of tendonitis).
-I don’t actually have dumbbells, so the lateral db raise is really more equivalent to a lateral kettlebell raise (i’ve got weights at the end of a lever of sorts which I can hold without too much trouble).
-Jury’s still out on the modified handstand pushups. I wasn’t really doing them too quickly the first two sets, as I was trying to get a feel for what gets closest to simulating a handstand pushup (see my last workout post for a description of how I do these). The last set I started going a lot faster and definitely felt them, so I think that’s the way to go for now.
You may want to consider resting for more time when you switch back over to our ultimate workouts. I think you build more true strength that way…Anyway, Jake recommends 1-1.5 minutes.
Yeah, I think a slightly larger recovery window is better for recovering the fast-twitch muscles more fully, but I’m also trying for some conditioning with my ankle keeping me from running.
That’s another thing–went to the mall today to get some last-minute shopping in. I guess it was my shoes or whatever, but even a bit of walking had my ankle acting up enough for me to notice.
In any case, necessity will mandate I take longer breaks between sets once I’m back, since I’ll be working out with 3-4 other people on a regular basis and will have to share weights/plyo boxes/etc…
I have always wanted to set up my own website. I have found the tasks a little intimidating. Now I am thinking about starting a blog. It seems a little easier to start publishing fairly quickly.
Much appreciated,
Loaded Stretching