Beowulf's (insert witty title) Training Log

Beowulf

Beowulf

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Well, the others have inspired me to actually log my workouts here. Hopefully I can get some good feedback. I started this a week ago, and will post up my first workouts (been logging them in a book).

I tweaked DC's layout b/c I often run out of time at the gym. This way I only have one very long workout. So far it looks like this:

Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
DB Bench
Wide-grip Pullup
Arnold Press
CG Seated Row
Tri PD

Day 2A: BIS/CALVES/FOREARMS
DB Curls
Standing Calf Raise
BB Wrist Curls (behind back)

Day 3A: QUADS/HAMS/ABS
DL
Leg Press 3:2
Hanging Leg Raise

Day 1B: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
BB Incline Bench
CG Pulldown
DB Lateral Raise
BB Row
EZ Skull Crusher

Day 2B: BIS/CALVES/FOREARMS
EZ Preacher Curls
Standing Calf Raise
DB Wrist Curls (neutral, standing)

Day 3B: QUADS/HAMS/ABS
Hack Squat
Leg Curl
Oblique Roman Chair Situp


Day 1C: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
Weighted Dips
Wide Grip Neutral Pulldown
CG Bench Press
T-Bar Row
Overhead Tricep Extension

Day 2C: BIS/CALVES/FOREARMS
EZ Preacher Curls
Standing Calf Raise
BB Wrist Curls (Palms Down)

Day 3C: QUADS/HAMS/ABS
Barbell Squat
Glute Ham Raise
Swiss Ball Crunches

Height: 6'0"
Weight: 199
Waist: 33.5in

Should also note that I am conducting a wee IGF experiment, 25mcg/day for 20 days (I'll be going away and taking nothing questionable with me).

On top of that, I've been double dosing ACTIVATE, along with RXT.
 
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danTman2

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looks good!

remember though, if your pushed for time you can resort to the 4 day routine

monday- chest-shoulders-tri
tuesday- back-bi
thursday- legs-abs
friday- chest-shoulders tri

I have done the above and it rocked......strength gains were incredible. I didnt do the stretching/statics/ect ect. to much either because i wanted to keep it basic at the time.
 
Beowulf

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6/3/2006
Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
DB Bench
35x10
50x5
60x5
70x3
95x8 RP@5 (felt a bit weak on this one)

Wide-grip Pullup
Warmup on Lat PD
5
3
3
15 RP@8 and 12 (I do very slow reps and lock out at the bottom of each rep)

Arnold Press (seated, simultaneous)
30x6
50x3
60x8 using a 3:2--RP@6

CG Seated Row
50x10
110x20 2:2--RP@14 (definitely need to go heavier next time)

Tri PD
60x12
80x19 RP@13

Nutrition:
Cals Consumed: 3466
Cals Burned: 3280
Deficit: 186 cals
43/31/16
P/C/F
 
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kwyckemynd00

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subscribed...lets see how this goes. :)
 
Beowulf

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6/4/2006
Day 2A: BIS/CALVES/FOREARMS

DB Curls
15x10
20x8
30x5
30x5
35x3
40x2
50x12 RP@6,9

Standing Calf Raise
75x10
125x7
200x5
300x3
375x2
425x12 RP@8
(I'll be changing up my calf routine for DC's torturous calf recommendations)

BB Wrist Curls (behind back)
45x15
45x15
70x10
90x8
115x18
165x13

Nutrition:
Consumed: 2402
Burned: 3152
Deficit: 750 cals
Ratios: 37/37/26
 
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guyfromkop2

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seems like i'm the only one here not doing dc :sad: oh well, good workout though
 
Beowulf

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6/5/2006
Cardio
Elliptical: 35 min

Nutrition
Consumed: 2564
Burned: 3158
Deficit: 594 cals
Ratio: 50/25/25
 
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Beowulf

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6/6/2006

DAY 3A: QUADS/HAMS/ABS

Deadlifts:
45x10
95x10
135x8
225x5
315x2
365x4

Squats:
75x10
135x8
135x8
185x5
225x12 (yeah, my squats suck :( but I do 'em to at least parallel with total control all the way down, and up)
I did this workout at my school's gym. I was supposed to do leg press today. I was deliberately not pairing squats and DLs in the same day. I started using the leg press, and I realized that the safety bar hooks onto the weights. Fortunately, when I was warming up I only had 3 plates on it. The safety bar hooks caught the plate and held the weight at the bottom of the negative. I couldn't get up or put it down. Two of my students had to fix yank around the safety bars (ironic name) so I could push it up. The football coach told me he's never seen that happen b/c noone ever does deep reps :nono:

Hanging Leg Raise:
Swiss Crunch 3x8 (as warmup)
HLR warmups:
3
3
3
23 RP@14,19
I do these with a good amount of control and lift my legs up above my head, keeping my legs fairly straight.

Nutrition:
Burned: 3247
Consumed: 3276
Surplus: 30 cals above maintenance
Ratio: 48/32/20
 
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Beowulf

Beowulf

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6/7/2006
Cardio
Elliptical: 25 min

Nutrition
Burned: 3101
Consumed: 2287
Deficit: 814 cals
Ratio: 48/29/23
 
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Beowulf

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DAY 1B: CHEST/BACK WIDTH/DELTS/BACK THICKNESS/TRIS

BB Incline Bench:
45x15
95x8
135x5
155x4
165x3
185x13 RP@8

CG Pulldowns:
50x12
80x6
100x4
110x3
120x3
150x12 RP@8

DB Lateral Raises:
5x10
10x8
15x8
20x4
25x18 RP@13 (I do these with my arms quite extened, as opposed to the 90degree version that some guys do; weight is slow and controlled throughout--well, maybe a little less so on the last reps)

BB Rows:
Skipped--back still sore from DLs

EZ Skull Crushers:
40x8
60x5
70x21 RP@13, 18 (All reps are super strict with slow negatives, elbows slightly more toward chest to emphasize tension on tris, and I touch my eyebrows with the bar to ensure control and full ROM)

Nutrition:
Burned: 3247
Consumed: 2915
Deficit: 332
Ratio: 42/35/23
 
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snakebyte05

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looks good, ill be watching....(you stole my "insert witty name" theme for your thread title from me ;) )
 
Beowulf

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6/9/2006

Early AM Cardio:
Elliptical: 25 min.

DAY 2B: BIS/CALVES/FOREARMS

EZ Preacher Curls:

20x10
40x8
60x5
70x3
80x2
80x2
80x12 RP@9

Seated Calf Raise:
0x15
45x10
70x5
90x5
115x4
125x4
150x18 RP@8, 13 (not exactly Dante's rec. for calves, but I'll be switching to that soon)

DB Wrist Curls (standing, neutral):
25x25
40x10
50x10
60x12 (had to stop b/c DBs were tearing up my hands; I really need some good forearm exercises :( )

Nutrition
Burned: 3294
Consumed: 3210
Deficit: 84 cals
Ratio: 40/35/20

(as you may have noticed, this does not add up 100%. 5% of cals came from alcohol :eek: )
 
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Beowulf

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6/10/2006

AM Cardio
Elliptical: 50min
Anytime I do AM cardio, or any cardio, I consume 15-20g of Excell (BCAAs)

Nutrition
Burned: 3244
Consumed: 2550
Deficit: 594
Ratio: 39/28/16/6
(p/c/f/alcohol)
Yeah, so one of my best friends is in town this weekend, so I've had a couple of drinks each night. This has come to an end. I won't drink again until around July 4th
 
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Beowulf

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6/11/2006
Cardio
Elliptical: 40 min

Nutrition
Burned: 3192
Consumed: 2462
Deficit: 730 cals
Ratio: 39/41/20



6/12/2006
Day 3B: QUADS/HAMS/ABS
Hack Squat
0x15
0x12
90x8
180x5
230x4
270x3
320x12 (60 sec. rest)
270x16

Leg Curl
40x12
60x8
80x5
100x3
120x18 RP@12

Twisting Leg Raise (w/ back support)
-Did warmups on Swiss ball while resting from Leg Curls
0x5
0x20 (per side--40 total)RP@15
*I think I need to switch this exercise b/c my quads were killing from frying them earlier to the point that I think my obliques could have done more.

Nutrition
Burned: 3280
Consumed: 3326
Ratio: 47/34/19

UPDATE:
Weight: 199
Waist: 33"

This NHA stack with IGF is kicking some serious ass. My waist keeps shrinking but my bodyweight is staying the same. I don't know how long this can last, but I feel strong as hell (for me) and I've been running some serious cal deficits.
 
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Beowulf

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BTW, I realize that it is funny that I am keeping a log in the strongman/powerlifter forum. I am just copying the others :toilet:
 

snakebyte05

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Hey man is the igf-1 oral or injectable? Also how much do you like activate? Ive been thinking of taking it with powerfull it and seeing how that works, I just not sure how pronounced activates effects are combined with other products like powerfull/rebound.
 
Beowulf

Beowulf

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The IGF is inject. I'm running the Activate with Rebound. I started it at the end of my PCT, and was taking it with Powerfull and Anagen at one point. Libido was (and still is) off the hook; it was more pronounced with the Powerfull in the mix. These herbals have some serious potential. I'm thinking Jungle Warfare with NHA (double dosed Activate) may be in order in a few months. It is expensive, but when one considers the health toll, or should I say lack thereof, it is definitely worth it to me.
 
Beelzebub

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catch me if you can :D
 
Beelzebub

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well, other than all the PR's and size gains while dropping a small amount of bf, it's horrible :D
 
kwyckemynd00

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well, other than all the PR's and size gains while dropping a small amount of bf, it's horrible :D
Good god that's hideous!!!

*sneaks over to beelze's log... sorry beowolf :)
 
Beowulf

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Day 1C: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
Weighted Dips

BWx10
BWx5
BWx5
BWx5
30x5
50x14 RP@9

Wide Grip Neutral Pulldown
50x10
70x8
100x5
110x3
120x3
130x14 RP@9

Upright Row
30x10
40x10
50x8
60x4
80x15 RP@10

T-Bar Row
0x15
45x10
90x6
135x16 RP@10 (little help on #16)

Close-Grip Bench Press
45x15
45x10
135x8
155x5
185x10 RP@7 (felt toasted by the time I got to this set)

Nutrition
Burned: 3338
Consumed: 2857
Deficit: 481 cals
Ratio: 49/35/17
 
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Beowulf

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6/14/2006

Cardio
Elliptical: 60 min

Nutrition
Burned: 3296
Consumed: 2270
Deficit: 1026 cals
Ratio: 49/25/25

*Yikes, deficit is a bit much today. I'm trying to push the deficit on some days and balance it with at or above maintenance on other days. I kept cruising on Cardio; Pride DVD's make cardio a breeze :D
 
Beowulf

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6/15/2006

Cardio
Badminton: 40 min
(this may seem like a stupid game, but it is fun as hell. I played a guy who is semi-pro, so he basically made me run all over the court for 40 min. More of a HIT type session I would think.)

Nutrition
Burned: 3201
Consumed: 2442
Deficit: 759 cals
Ratio: 44/28/28

*I had some end-of-the-year obligations at school, so I missed two consecutive days of workouts, but I still got plenty of cardio in


6/16/2006
Cardio
Elliptical: 40 min.

Day 2C: BIS/CALVES/FOREARMS
BB Curls (wide grip)
45X10
65X7
75X5
85X4
95X3
105X11 RP@7,10

Donkey Calf Raise
55X10
80X8
105X8
130X5
195X5
255X24 RP@11,18
(emphasized very slow neg and held stretch at bottom)
Reverse EZ Curls
Started out with some light wrist curls w/BB and DB. Wrist hurt :rasp:
50x10
50x18 RP@12 **reps were done w/slow pos and neg in order to emphasize forearm contraction

Notes: I am frustrated with forearm exercised b/c everything I try hurts my wrist. I injured my wrist several times when I was younger, during high speed ski-racing crashes. I don't think it ever healed quite correctly. So anytime I do a palms-down forearm exercise I have to stop b/c of pain (not the good kind). Are reverse curls a sufficient alternative? I'm thinking about going back to the old-school wooden pole with weights dangling from it. Anyone know if this is effective?
http://www.bodybuilding.com/fun/2002/wristroller2.jpg

BB curls also cause wrist pain. I have tended to use EZ bars in the past for this reason, but I've read that BB hits the inner head better. I guess I don't really have a choice in the matter.

Nutrition
Burned: 3316
Consumed: 3016
Deficit: 300 cals
Ratio: 46/32/12/9 (couple of beers :eek:)
 
Beowulf

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6/17-6/18
I had a lot going on over the weekend, including going to 3 parties, so I took some cheats and had a couple of beers. My cals are estimated, so I won't bother posting, but I did manage to get in 75 min. cardio on Sat and 60 min on Sunday.

6/19/2006

DAY 3C: QUADS/HAMS/ABS
BB Squats:

45x10
45x10
135x8
135x5
185x4
225x3
225x15 PR :D (+3)

Glute Ham Raise
0x12
0x10
0x13
Haven't done these in a long time, so I took it easy for now. Honestly, the 0x13 was pretty tough. I used a very slow, controlled neg.

*In a rush b/c tomorrow is the last day of school, so I have a lot of work to do; abs will be done tomorrow.
Nutrition
Burned: 3215
Consumed: 2755
Deficit: 460 cals
Ratio: 47/36/16
 
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Beowulf

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Thanks, Ubi. I'm currently battling a plethora of Type I fibers in my legs. Its great to be able to run a good marathon time, but that really isn't my goal anymore (at least that is what my knees told me).
 
Beowulf

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6/20/2006

Cardio
Elliptical: 30 min

Nutrition
Burned: 3129
Consumed: 2709
Deficit: 420 (a sign that I should start observing the international smoking time again :think:) cals
Ratio: 53/31/16

Today was the last day of school :head: I was busting my butt to get all my grading done, but this means a lot of pressure off and a hell of a lot more time to dedicate to training and nutrition. I have a busy summer ahead of me, but it is self-directed (for the most part).
 
Ubiquitous

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6/20/2006

Cardio
Elliptical: 30 min

Nutrition
Burned: 3129
Consumed: 2709
Deficit: 420 (a sign that I should start observing the international smoking time again :think:) cals
Ratio: 53/31/16

Today was the last day of school :head: I was busting my butt to get all my grading done, but this means a lot of pressure off and a hell of a lot more time to dedicate to training and nutrition. I have a busy summer ahead of me, but it is self-directed (for the most part).
You know what that means.. celebrate naked on the couch, eating Crowler Cookies...... wife's hand on your weiner.... HeMan reruns playing on the TV.... Boom... decadence.
 
Beowulf

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You know what that means.. celebrate naked on the couch, eating Crowler Cookies...... wife's hand on your weiner.... HeMan reruns playing on the TV.... Boom... decadence.
:D I'll take all of the above, minus He-Man :think:

Ubi, I don't even want to know why you like to see a jacked, half-naked, cartoon man when your lady is touching your wiener :nutkick:
 
Ubiquitous

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way to correct me on the spelling of wiener... hmmph
 
Beowulf

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way to correct me on the spelling of wiener... hmmph
I don't know the correct spelling of wiener, as I don't spend my time thinking about them. Note: I'm not judging you, Ubi :nutkick:
 
Beowulf

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6/21/2006
Day 1A: CHEST/SHOULDERS/TRIS/BACK WIDTH/BACK THICKNESS
DB Bench

45x10
55x6
65x4
75x3
85x3
95x10 PR :D
(RP@7)

Wide-grip Pullup
BWx3
BWx3
BWx3
BWx3
BWx19 PR :D (I used to be able to do a ton of pullups, but I weighed 30-40lbs less)
(RP@11,16)

Arnold Press (seated, simultaneous)
35x8
50x3
55x13 PR :D (last time I only got 8 total; I blasted right through to 10 before resting)

CG Seated Row
50x10
80x5
100x5
110x23 PR :D


Tri PD
50x5
75x5
90x18 PR :D
RP@11, 15

Nutrition:
Cals Consumed: 2535
Cals Burned: 3338
Deficit: 803
Ratio: 47/31/19
P/C/F

GREAT WORKOUT! I went 5x5 for PRs. This was N/A before b/c my first time through the cycle of 3 workouts established the baseline.
 
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OCCFan023

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trainng looks intense Beo and the PR (im assuming this tands for personal record..) are crazy.

I dont know if your saving this but I thought I would ask anyway. What are your current stats? I know your sig has your goals I was just wondering what you were at now?
 
Beowulf

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Currently 199lbs at approx. 12%bf. I don't think I'll quite hit the goal, but I'll get pretty close. I've been doing the calculation BV posted a while back, and it seems to come out a bit on the high side. I'd rather overestimate than underestimate. My abs are starting to show; that is a good sign.
 
Beowulf

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:aargh:

I bumped my knee of the corner of my glass coffee table earlier (I blush to mention that I did it dancing around like a buffoon to make my lady laugh :eek:) I have a lump, it hurts to bend it, and it cracks when I walk down stairs. I really hope this doesn't interfere :frustrate:

****Thanks for the encouragement, boys. Every bit helps ;)
Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males :run:

:D
 
kwyckemynd00

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Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males...
As an psychology expert, I'm convinced you don't actually care if the ladies cheer you on and you subconciously are turned on when beelzebub strokes your uhh 'id' :)
 
Beowulf

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As an psychology expert, I'm convinced you don't actually care if the ladies cheer you on and you subconciously are turned on when beelzebub strokes your uhh 'id' :)
Damn, did I just see you on BET advertising your Extra-Sensory Perceptions :gas:
 
bpmartyr

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****Thanks for the encouragement, boys. Every bit helps ;)
Now if I could only get some sexy ladies to cheer me on instead of a bunch of large males :run:

:D
Well, would a not so large man wearing fishnets and heels suffice? I thought so....


Go Beo!
 
bpmartyr

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50x14 RP@9


130x14 RP@9


80x15 RP@10


135x16 RP@10 (little help on #16)


185x10 RP@7 (felt toasted by the time I got to this set)



What are the RP@'s referring to? Is that repeat?
 
OCCFan023

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Currently 199lbs at approx. 12%bf. I don't think I'll quite hit the goal, but I'll get pretty close. I've been doing the calculation BV posted a while back, and it seems to come out a bit on the high side. I'd rather overestimate than underestimate. My abs are starting to show; that is a good sign.
thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)
 
Beowulf

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thats awsome man, best of luck on the final few (im not sure when your birthday is so insert either weeks or months)
B-Day is in 2 weeks. There is no way I'll make the goal by then b/c I'm not gonna waste all the LBM I've gained in the last year just to get cut down by that day. I'll be at a conference in So. Cal all next week, so I'm not sure if I'll be able to hit the gym at all. I have no idea what sort of diet I'll be able to pull off next week, but I'll try. If nothing else, I'll try to make it a deloading week, and maybe hit up a couple of circuit training workouts on a crappy hotel nautilus.

6/22/06
DAY 2A: BIS, CALVES, FOREARMS, ABS

DB Curls

25x8
30x5
35x4
40x3
45x2
50x14 PR :D
*RP@7, 11

Standing Calf Raise
100x10
150x8
200x8
250x6
300x5
375x3
425x16 PR :D
*RP@10

DB/BB Wrist Curl
15x15
25x12
35x10 (wrist pain :( )
135x12 (w/BB...more wrist pain :( )
This is pissing me off. I need to find a forearm exercise that I can actually do without wrist pain :frustrate: I should have listened to my parents and slowed the #$%^ down when I was younger.

Decline Situps
8
5
6
5
25x8
35x20
RP@15
*First time doing these in a long time. Just establishing a baseline.

Another good workout :head: I rotate warmups so that I got all of this done in about 30min.

Nutrition
Burned: 3146
Consumed: 2624
Deficit: 522
Ratio: 47/39/15
 
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Beowulf

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Observation: If DOMS is a decent indicator of sufficient microtrauma to induce growth, there is no question in my mind that 1 all out set w/RPs, etc is enough to cause DOMS. My legs are still sore from 3 days ago, and my upper body is in some serious pain right now from yesterday's workout.

Interestingly, my quads and tris have not really been sore. I shot 20mcg of IGF preworkout in each quad on leg day and each tri yesterday. I wonder if the IGF is at the root of this. I shot bis before today's workout, so we'll see tomorrow.
 
bpmartyr

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Observation: If DOMS is a decent indicator of sufficient microtrauma to induce growth, there is no question in my mind that 1 all out set w/RPs, etc is enough to cause DOMS. My legs are still sore from 3 days ago, and my upper body is in some serious pain right now from yesterday's workout.

Interestingly, my quads and tris have not really been sore. I shot 20mcg of IGF preworkout in each quad on leg day and each tri yesterday. I wonder if the IGF is at the root of this. I shot bis before today's workout, so we'll see tomorrow.
I hate to be a pain in the ass (not really) but....
could you elaborate on the rest pause concept. I was running a TUT program robbed from Glen and tweaked a bit. I recently changed it up some using the same split but using heavier weights and less TUT. Also incresed rest between sets from 60 seconds to ~3 minutes and increase weight each set to give me the desired rep ranges (8-10, 4-6, 2-4). I am trying to increase strength mainly and was thinking this rest pause may help with that? Especially while "on"? Just a thought.
 

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