I’m turning 39 this month so I’m training extra hard out of depression. I’m also doing 15 minutes of cardio before each session on either the bike, stair climber, or incline walk.
My goals are always in three categories when perform exercises: 1) Strength, 2) Endurance, and 3) Flexibility. These records are strictly STRENGTH related.
**THESE WORKOUTS ARE NOT FOR EVERYONE**
These are my personal training routines that are designed for myself. Some of the movements are advanced and can be very dangerous should one happen to get strong enough to hurt themself.
**Regular sets are done following the “Max OT” protocol**
There are three types of sets: 1) warm-up sets, 2) weight acclimation sets and 3) muscle-building sets as seen in the example below.
- Warm-up Sets are done with a weight you can handle easily in a 6 to 12 rep range. Warm-up sets make up the first 2 or 3 sets of your warm-up sequence.
- Weight Acclimation Sets are done with a weight you can handle for 1 to 3 reps. Weight acclimation sets make up the last 2 sets of your warm-up sequence and are designed to prepare your mind and body for overload.
- Muscle Building Sets are done to absolute failure. That is when you attempt another rep with appropriate form and tempo and it doesn’t happen.
**On muscle-building set safety**
These are done with maximum overload to FAILURE. Several exercises cannot be done to absolute failure (Deadlifts, Squats, or anything without a “spotter” that would result in one being trapped or killed). On exercises like this I go to “positive failure”–going until the last proper rep can be performed. I take 2 or 3 minutes rest in between regular sets unless noted. On heavy compound movements that I am very strong on I implement a 4 second negative in order to handicap my 39 year old self from throwing things over several hundred pounds.
**A *rest pause* is described as it is in DoggCrapp training**
“Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.”
**Log Book Mentality**
All workouts must be logged in order to make continuous progress. Progress is doing either more reps or more weight than last week ONLY USING THE SAME FORM AND TEMPO.
Abs and Delts
Lying Leg Raise: 2×12-15 reps *weighted*
Swiss Ball Crunches: 2x to failure
Seated Dumbbell Press: 2×4-8 reps
Military Press: 2×4-8 reps
Side Raise: 40×15-25 reps *rest pause*
Seated Bent-over Rear Raise: 1×15-25 reps
Hams, Quads, Calves
Seated Leg Curl: 1×15-25 reps
Romanian Deadlift: 2×4-6 reps
Leg Press: 1×15-20, 1×12-15, 1×10-12 *increasing weight each set, going to positive failure*
Barbell Squat: 1×20-30 reps
Leg Press Machine Calf Raise: 1set 15-25 *rest pause*
8-3-2016 or 8-4-2016
Smith Machine Incline: 3×4-8 reps
Dumbbell Bench Press: 2×4-8 reps
Weighted Dips: 1×15-25 reps
Barbell Curl: 1×15-25 reps *rest pause*
Lying Triceps Extension: 1×15-25 reps *rest pause*
Back, Rear Delts
Dumbbell Pullover: 1×15-25 reps
Reverse-grip Pulldown: 2×4-8 reps
Seated Cable Row: 2×4-8 reps
Rack Pull: 1×10-12, 1×4-6 reps
Rear Delt Machine: 1×20-30 reps
I will stick with this routine for the next 3-4 weeks. I’ll Log my weight and reps and slowly eek out progress each week.