Warmup Set Calculator

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    middleageguy's Avatar
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    Warmup Set Calculator


    I've been using the Warmup Set Calculator & Gym Buddy App since the beginning of November. So about 3 1/2 months.

    Warmup Set Calculator http://corw.in/warmup/
    Gym Buddy App https://itunes.apple.com/us/app/gym-...292672627?mt=8

    For the first 5 sets I really don't take a rest in-between sets, just as long as it takes to change the plates.
    After the 5th set I get the plates ready for the 6th set. Then I take a 2 minute break, maybe get a drink of water from the cooler. Then do the 6th set.

    It's worked out pretty well. Really did not do warmup's like this prior. May explain why prior getting injures now and again.
    Went from doing beginners 3x10, to doing 5X5's to now using this Warmup Set Calculator logic basically for all my lifts now.
    Been using the idea that you put the thought in your mind that when lifting the light weight it's really heavy and put all the concentration on it as you would the heaviest weight.
    In the Gym now for only about 2 1/2 years and slowly evolving, maturing as a lifter and still have a long way to go.

    But at times I've felt maybe I should add another "Working Set" a 7th set with the same weight as the 6th set.
    Then I started thinking about doing the weights in reverse and get in more reps.(Not sure if this would be to many reps, my wrists can start hurting at hi reps)

    Using the Bench Press as example starting at 135 and 225 as the "Working Set".

    5X135
    5X135
    5X160
    3X180
    2X205 (2min rest after set)
    5X225 (2min rest after set)
    5X225 (This is the additional "Working Set")

    Or add more reps

    5X135
    5X135
    5X160
    3X180
    2X205 (2min rest after set)
    5X225 (2min rest after set)
    2X205
    3X180
    5X160
    5X135
    5X135

    Anybody have opinions.

    I like the Gym Buddy, wish it had a Warmup Set Calculator built in it. It is nice as it shows my history and as my memory fails I see what I did the last time I did the exercise.
    It can be frustrating flipping back and forth entering weights from one to the other.
    Enough that I have downloaded "titanium iphone app builder" on Ubuntu to "try" to build my own. But so far only got as far as getting the install woking.
    “Just be advised that the above information posted is not medical advice and should only be used for fun and entertainment.”

  2. New Member
    middleageguy's Avatar
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    6'1"  215 lbs.
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    Should I go heavy for one more "working set"? Or do more reps by lighting the weight, stepping down after my "working set"?
    “Just be advised that the above information posted is not medical advice and should only be used for fun and entertainment.”

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