Post by Intensity on Jun 7, 2006 10:07:18 GMT -5
Thank you guys.. I love rest-pause sets, they push my intensity to the limit!
Joel, you are right, i'll do damage at the local restaurant… but for only 3 days… after that, i'll have regrets so i'll strat to eat clean again ;D
Training example for:
Tuesday may 30th - Bis and Chest
Biceps alternate dumbels curl
- Warm up setssssss (always need to do a lot of warm up sets before biceps, if not i'll have joint pain for 2 weeks!)
- 65lbs… 12 reps / rest-pause 5 secs… 4 reps / rest-pause 5 secs… 2 reps
- 70lbs… 10 reps / rest-pause 5 secs… 3 reps / rest-pause 5 secs… 2 reps
- 75lbs… 7 reps / rest-pause 5 secs… 3 reps / rest-pause 5 secs… 1 reps
- 80lbs… 5 reps / rest-pause 5 secs… 2 reps / rest-pause 5 secs… 2 reps / rest-pause 1 sec… 1rep
- 70lbs… 8 reps / drop set to 65lbs… 3 reps / drop set to 60lbs… 2 reps / drop set to 55lbs… 4 reps
Incline dumbels press
- Warm up sets
- 100lbs… 11 reps
- 110lbs… 8 reps
- 90lbs… 11 reps
Smith flat press
- Each side: 2x45 + 1x25… 8 reps / rest-pause 5 secs... 2 reps
- Each side: 2x45 + 1x25… 7 reps / rest-pause 5 secs... 1 rep / rest-pause 8 secs… 1 rep
- Each side: 2x45 "1 and 1/3" contractions… 8 reps
Vertical chest press
- 225lbs… 11 reps / rest-pause 5 secs... 2 reps
- 240lbs… 8 reps / rest-pause 5 secs... 2 reps / rest-pause 8 secs… 2 reps
- 210lbs "negative 4 secs" contractions… 8 reps
Incline "loading weight" machine
- Each side 4x45… 5 reps / drop set to each side 3x45 + 1x20… 5 reps / drop set to each side 3x45… 2 reps / drop set to each side 2x45 explosive contractions… 6 reps
Pec flies machine
- Warm up sets
- All rack 250lbs + 1x45… 8 reps / rest-pause 5 secs… 2 reps
- All rack 250lbs + 1x45 + 1x25… 5 reps / rest-pause 5 secs… 2 reps
- All rack 250lbs "partial contractions"… 18 reps
Joel, you are right, i'll do damage at the local restaurant… but for only 3 days… after that, i'll have regrets so i'll strat to eat clean again ;D
Training example for:
Tuesday may 30th - Bis and Chest
Biceps alternate dumbels curl
- Warm up setssssss (always need to do a lot of warm up sets before biceps, if not i'll have joint pain for 2 weeks!)
- 65lbs… 12 reps / rest-pause 5 secs… 4 reps / rest-pause 5 secs… 2 reps
- 70lbs… 10 reps / rest-pause 5 secs… 3 reps / rest-pause 5 secs… 2 reps
- 75lbs… 7 reps / rest-pause 5 secs… 3 reps / rest-pause 5 secs… 1 reps
- 80lbs… 5 reps / rest-pause 5 secs… 2 reps / rest-pause 5 secs… 2 reps / rest-pause 1 sec… 1rep
- 70lbs… 8 reps / drop set to 65lbs… 3 reps / drop set to 60lbs… 2 reps / drop set to 55lbs… 4 reps
Incline dumbels press
- Warm up sets
- 100lbs… 11 reps
- 110lbs… 8 reps
- 90lbs… 11 reps
Smith flat press
- Each side: 2x45 + 1x25… 8 reps / rest-pause 5 secs... 2 reps
- Each side: 2x45 + 1x25… 7 reps / rest-pause 5 secs... 1 rep / rest-pause 8 secs… 1 rep
- Each side: 2x45 "1 and 1/3" contractions… 8 reps
Vertical chest press
- 225lbs… 11 reps / rest-pause 5 secs... 2 reps
- 240lbs… 8 reps / rest-pause 5 secs... 2 reps / rest-pause 8 secs… 2 reps
- 210lbs "negative 4 secs" contractions… 8 reps
Incline "loading weight" machine
- Each side 4x45… 5 reps / drop set to each side 3x45 + 1x20… 5 reps / drop set to each side 3x45… 2 reps / drop set to each side 2x45 explosive contractions… 6 reps
Pec flies machine
- Warm up sets
- All rack 250lbs + 1x45… 8 reps / rest-pause 5 secs… 2 reps
- All rack 250lbs + 1x45 + 1x25… 5 reps / rest-pause 5 secs… 2 reps
- All rack 250lbs "partial contractions"… 18 reps