JP Fitness Forums - Personal Training - View Single Post

Espi · 06-27-2008, 09:35 AM

Friday June 27
Undulating Reps 1-B4 (B = tension/hypertrophy, 7-12 rep range)

all weights in kilograms

DYNAMIC STRETCHING
The usual 10 exercises (no real pushups)

As (slow) superset w increasing rest periods

A1a chins
BWx5
Managed the 5 reps again.. and not even struggling (much) for the last rep (viz. no fetal chin but keeping legs straight)

A1b wide grip lat pull down , (+2kg)
51x6-7 , PR for 2nd set

A2 hang clean , (-2,5kg)

25x1 – 28x1 – 30x1 – 37,5x1
Feeling weaker here…

B1 front squat (+2,5kg)
WU: 45x4
52,5x6-4
After the first set HR went up so high I had to rest for several minutes..so much so that I talked myself into doing just 1 more set rather than stop it right there. I’m still strong but quite deconditioned in just a few days time.

B2 stiff-legged DL , (+2,5kg)
WU: 50x5
67,5x8- 9 , PR for 2nd set
Despite wobbly legs, still a PR for both. But I started feeling my back afterwards.. something didn’t go right with 2nd set.

B3 db press (+2kg)
WU: (2x16)x5
(2x19)x11-9 PR for 1st set
Wow.. I just can’t believe how smooth the db presses are going nowadays. Strength faded fast!

B4 bb bent over Yates row (UH) , (+2,5kg)
52,5x11-9
First set was a ‘normal’ PR as my ‘normal’ RM is 9 reps for this wt, but by means of 1-x trickery once got to 16 reps

C1 military press (+1kg)
25x12
Another PR! It even went relatively easy.

C2 seated leg curl (same wt)
47x14
Same as last time..

C3 biceps curl (EZ-bar) (+2,5kg)
20x14 PR !!
3 reps more than last RM

C4 triceps rope pushdown (same wt)
18,8 x15 (+2)
Coming closer to the 20RM.

D1 kneeling cable crunch , (same wt)
26,3 x23 PR again

E1 cable exo rotation (same wt)
3,8 x 14

CARDIO
None, just walking/to from the gym

Opinion : I’d expected a miserable workout and in a sense it was as my HR went to the roof and I was fading really fast. But what I did.. whoah! Awesome.. I must say that it was one of my slowest workouts .. viz. tons of rest in between. NO stressing! Lots of talking to a forum friend.
Only negative part was that I got a bit of a lower back strain from the SLDLs.. need to keep a very tight arch when doing it (no side-to-side wobbling when trying to do most of the pulling from the legs)

Oh, and this morning I measured the lowest bf% ever on the Omron. Could be because I was ill (the stomach bug): metabolism always goes up when you're ill and coz' of low appetite you're burning more fats than you normally do. In any case I'm pretty elated

Training statistics
Volume: 11481 (-2963)
# of sets: 30 (incl. WUs, -6) , # of reps: 261 (-70) - avg reps/set : 8,7 (-0,5) - kg/rep : 44,0 (+0,4)

06-27-2008, 09:35 AM	#1029 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 2,487 My Profile	*Friday June 27* Undulating Reps 1-B4 (B = tension/hypertrophy, 7-12 rep range) all weights in kilograms DYNAMIC STRETCHING The usual 10 exercises (no real pushups) As (slow) superset w increasing rest periods A1a chins BWx5 Managed the 5 reps again.. and not even struggling (much) for the last rep (viz. no fetal chin but keeping legs straight) A1b wide grip lat pull down , (+2kg) 51x6-7 , PR for 2nd set A2 hang clean , (-2,5kg) 25x1 – 28x1 – 30x1 – 37,5x1 Feeling weaker here… B1 front squat (+2,5kg) WU: 45x4 52,5x6-4 After the first set HR went up so high I had to rest for several minutes..so much so that I talked myself into doing just 1 more set rather than stop it right there. I’m still strong but quite deconditioned in just a few days time. B2 stiff-legged DL , (+2,5kg) WU: 50x5 67,5x8- 9 , PR for 2nd set Despite wobbly legs, still a PR for both. But I started feeling my back afterwards.. something didn’t go right with 2nd set. B3 db press (+2kg) WU: (2x16)x5 (2x19)x11-9 PR for 1st set Wow.. I just can’t believe how smooth the db presses are going nowadays. Strength faded fast! B4 bb bent over Yates row (UH) , (+2,5kg) 52,5x11-9 First set was a ‘normal’ PR as my ‘normal’ RM is 9 reps for this wt, but by means of 1-x trickery once got to 16 reps C1 military press (+1kg) 25x12 Another PR! It even went relatively easy. C2 seated leg curl (same wt) 47x14 Same as last time.. C3 biceps curl (EZ-bar) (+2,5kg) 20x14 PR !! 3 reps more than last RM C4 triceps rope pushdown (same wt) 18,8 x15 (+2) Coming closer to the 20RM. D1 kneeling cable crunch , (same wt) 26,3 x23 PR again E1 cable exo rotation (same wt) 3,8 x 14 CARDIO None, just walking/to from the gym Opinion : I’d expected a miserable workout and in a sense it was as my HR went to the roof and I was fading really fast. But what I did.. whoah! Awesome.. I must say that it was one of my slowest workouts .. viz. tons of rest in between. NO stressing! Lots of talking to a forum friend. Only negative part was that I got a bit of a lower back strain from the SLDLs.. need to keep a very tight arch when doing it (no side-to-side wobbling when trying to do most of the pulling from the legs) Oh, and this morning I measured the lowest bf% ever on the Omron. Could be because I was ill (the stomach bug): metabolism always goes up when you're ill and coz' of low appetite you're burning more fats than you normally do. In any case I'm pretty elated Training statistics Volume: 11481 (-2963) # of sets: 30 (incl. WUs, -6) , # of reps: 261 (-70) - avg reps/set : 8,7 (-0,5) - kg/rep : 44,0 (+0,4) __________________ G-flux : "Energy expenditure chases energy intake and vice versa" Poliquin: "There's no such thing as overtraining, only undereating" Espi: "To undereat, don't overtrain!" journal: Go with the flow Last edited by Espi : 06-27-2008 at 09:52 AM.