Sweet session Lance. Good benching weight and despite you not getting what you wanted out of it you aced the next exercise for chest anyway!
I don't have a warm-up whatsoever before the gym. All i do is ride my bike to the gym, get change, do some warm up sets of the exercises i'll be doing and then i begin my sets. When i used to walk to the gym then i would do stationary cycling on the bike.
so you do for example one light set of the exercises you'll be doing..
so for example you do one set of light bech one set of light magnum press one set of light flyes..
and then you go on to the first wu bench, second wu, hit set ! and so on ...
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All I do is 2-3 warm ups sets for my first exercise and then for the others 1 maybe none. So,
Let's say my exercise is flat bench presses. I'll walk into the gym go straight to the flat bench. do two warm-up sets about 50-60% of my working set weight, and i'll do 10-12 reps to increase blood flow and to mentally help me for the heavy set to come. Finally, I increase the weight for the final set. So in a nutshell;
1. 1st warm up
2. 2nd warm up
3 Final set!
Got it? But don't forget I would do 5-10 mins on the bike beofre hand but I cycle to the gym so I don't see any need to.
that's how I used to do before seeing a week in the dungeon
there dorian says to dugdale he has to warm up first like riding the stationary bike and then doing some light sets... we see dugdale doing some cuff rotators exercises.. and the he goes to his hit training like you do and I do with 1 or two warm sets and then the final set..
see my doubt? so if we do some warm up before what's the point of calling warm-up sets to the others?
now i'm confused---:wutyousay:
LOL Yeh I get you. were not as advanced as either of them too, so I don't see the need to do rotator cuff work and so on. The simplest way is to just get some blood circulaing around the body with 5-10mins cardio then go to your first exercise and do what you have been doing. If you perform the warm up sets properly and your final set then you won't get injured. Just make sure you don't strentch before your workout because this can lead to injury, leave that until after the workout to help recovery.
Thanks big Z :)
20kg X 12 reps WU
30kg X 10 reps WU
60kg X 7 reps
Seated lateral raises-
20lb X 12 reps WU
35lb X 7 reps and 3 half reps
20lb X 7 reps (dropset)
20kg X 12 reps WU
55kg X 7 reps and 2 half reps
60kg X 12 reps WU
100kg X 12 reps WU
140kg X 8 reps
100kg X 6 reps (dropset)
25kg X 12 reps WU
50kg X 8 reps
30kg X 6 reps (dropset)
BW X 12 reps WU
BW+80lb X 12 reps*
Decided to do dips today instead of lying e-z extensions. However, I may just do 3 exercises for triceps and after the dips do one set of lying e-z extensions.
Nice workout man. I've been thinking more about your HIT training. I'm going to keep my style of training for a while, but HIT is definitly the next step for me. Anyway back to you, I love how in your workouts you go all the way to failure. Even after your get all the reps you can get you still go after those half reps or maybe even a drop set. That's intense right there man. Keep it up!!
great work for delts and triceps Lance, HIT ftw
I'm glad you have been thinking of my training but I assure you if you try HIT then you won't be let down my friend. If your a logical kind of guy, you'll get it and you won't have aproblem lowering your sets.