Ive been reading a bit on this type of training and I felt like this may be a nice change of pace. A way to shock my system. It focuses on one exercise per bodypart with 10 reps and 10 sets resulting in a 100 reps. It is said that the body adapts to the mass amounts of stress by hypertrophying the targeted fibers to cope with the work load. Sounds fun!
My workouts are broken into 3 days.
Workout 1 - Chest and Back
Workout 2 - Legs and Abs
Off day (Crossfit day for me)
Workout 3 - Arms and Shoulders
Off day (Crossfit again)
This is a learning process and I will tweak as needed.
Monday I completed the chest and back. I didnt complete the workout as I should have. The workout calls for my main lift to be 60% of my 1RM. I however picked a weight and moved up by 5lbs each set. Ill fix that next go round.
So the session went like this:
Rd 1 60lbs and up 5lbs each set on through 10 sets.
I superset this with t bar row. Starting with 2 plates finishing with 3 plates and a quarter. I was really feeling this by round 10.
The isolation movement after these two compounds was cable crossovers with cable pushdowns.
Finished this session with a 20 minute run.
Tuesday was legs an abs. I did the right calculations here to make sure my session was correct.
10/10 of 135lb squats. By the last few rounds my legs were just jacked.
I followed this with a leg curl session with same format. 10/10 of 85lbs.
The isolations were seated calve raises and then leg raises for abs.
To say I am a little sore is a gross understatement. Legs are hating me right now. Ill keep track to see how my workout progresses.
No comments:
Post a Comment