balance motivation log

[charger69]

Had great leg day yesterday. Nice level of soreness just starting to fill in .

Today was chest, front delt, side delt, triceps
Since this day focuses on pump most working sets were 15-20 rep range

Machine seated chest press
5 sets

Pec deck
5 sets

Smith machine guillotine press
4 sets

Standing cable flys supersetted w tricep pushdowns 4 sets each

Seated DB ohp supersetted onearm db tricep press. 4 sets each

Side lateral dB raises drop set
3 sets

Abs 100 reps

18 min cardio 140bpm

This type of training today is very different for me and found it very challenging. Today’s focus was on the pump using higher reps. The weight I was moving was a lot lower than what I thought I would have been capable of. This 15-20 rep sets is definitely something I hope to acclimate to. Definitely check your ego at the door type stuff when I go over 12 reps. It’s all good though and enjoy the change.

What was the leg workout?


Sent from my iPhone using Tapatalk

[Obs]

What was the leg workout?


Sent from my iPhone using Tapatalk

100 reps of kicking your ass for asking!

[balance]

What was the leg workout?


Sent from my iPhone using Tapatalk

The last leg day was a phase 2 workout. As mentioned earlier the workouts are broken up mainly in two phases (there actually is a phase 3 but that’s just an extra day after phase two where I hit the most lagging body part which for me is arms). So phase 1 workouts drive hypertrophty through mechanical tension and progressive overload. Phase two hypertrophy is focused on metabolite and blood volume/pump emphasis. Basically this phase two style of lifting is new to me, in the past I really focused on compound lifts going as hard as I could to move as much weight as possible ( 6-8 rep range), this constant type of lifting is very likely the cause of my elbow issues.

Now though every other workout for each body part has a day of lifting where I am really just focused on the pump and feeling the muscle fully contracting. These phase 2 days my the nature of the goal (maximize pump) means the weights are lower but the reps are higher. Here’s a rundown of the phase two leg day exercises and the rep schemes. Note rir means reps in reserve, usually noted on the non working sets.

Hamstring curls
2 sets 15 reps rir 5
3 working sets 15 reps

Hack squat
1 set 15 reps rir 5
4 working sets 15 reps

Leg press wide stance
2 working sets 20 reps
2 sets of muscle rounds

Leg press narrow stance
2 working sets
2 sets of muscle rounds

Standing calf raises
5 sets 25 reps

Leg extension
2 muscle rounds
1 rest pause set with 25+ reps

100 reps on an ab machine took me 5 sets with very short breaks. All lifting days have ab work with 100 reps with as few pauses as necessary to complete.

Now if your wondering what is a muscle round it’s a type of rep scheme. Basically it’s a set of 25 reps broken down in 5 rep increments with 10 second pauses every 5 reps.

This type of lifting for the pump is new to me as I mentioned. So it is quite humbling to realize how little I can lift when sets go beyond the12 rep range. What’s also interesting is getting a feel for what it is to have several reps in reserve. From all my previous lifting I have a very good feel for having only 1 or two reps left in the tank but guaging 5 reps in reserve I’m like hmm I guess this is about right lol, this sort of in tune feel will hopefully come with time in this new programming method.

Had the pleasure of talking with GH extensively over this past week to help get me dialed in with all of this and many other aspects. I can’t begin to describe what a wealth of information he was able to convey to me. He does a really great job of making very complex topics understandable and relatable to even someone such as myself.