REFEED ME (P3C4T1)
Posted: July 10th, 2010 | Author: ERIC | Filed under: Body | Tags: cable row, calf raise, carb-load, chest press, curl, dumbell, incline press, lateral raise, leg curl, leg extension, pulldown, pushdown, refeed, superset | No Comments »My computer has been down for a while.
As such, I’ve totally blanked on all the flavor text I was going to post with this workout.
Tension Workout for Thursday, July 8, 2010
Superset: Leg Extension / Leg Curl
- 30lbs x 5 / 25lbs x 5
- 45 x 3 / 40 x 3
- 60 x 2 / 55 x 2
- 75 x 6 / 65 x 6
- 70 x 7 / 60 x 7
- 65 x 8 / 55 x 8
- 60 x 9 / 50 x 9
Pretty straightforward superset. Throughout the workout I’d usually rest a minute, so that it would be two minutes of rest for the same exercise (Extension, rest a minute, Curl, rest a minute, Extension, etc.)
Superset: Chest Press Machine / Cable Row
- 30lbs x 5 / 30lbs x 5
- 45 x 3 / 45 x 3
- 60 x 2 / 60 x 2
- 75 x 6 / 75 x 7
- 70 x 7 / 75 x 8
The cable row was in 15lbs. jumps so I just… didn’t do a drop set there. I should really look up better form on them as well. This was the first time in a LONG time… I fucking HATE rowing.
Superset: Incline Press Machine / Pulldowns
- 45lbs x 2 / 50 x 3
- 60 x 12 / 65 x 2
- 60 x 6 / 85 x 8
- NA / 70 x 11
Superset: Calf Raises / Lateral Raises
- 15lbs x 5 / NA
- 30 x 3 / NA
- 45 x 2 / 40 x 3
- 60 x 6 / 55 x 2
- 60 x 7 / 65 x 6
- 60 x 8 / 55 x 8
- 60 x 9 / 45 x 10
I started the Lateral Raises a little later because my calves recover quickly and because I wanted to end the superset together rather than trailing off with increasing reps on calf raises…
I do a lot of thinking while I’m sitting in the Lateral Raise machine. I decided that if Depletion workouts are going to be against the clock (rather than increasing the weights on them), and the Power workouts are going to be the opposite of that (increasing the weights regardless of how long it takes me), what do I do to mark progress on the Tension workouts?
I’m just going to try to get 12 reps on every movement (the rep range is supposed to be 6-12.) I’m not going to be doing this workout plan for very long, but 12 is where I’m going to go “okay, time to increase the weight a little bit here.”
Training to failure isn’t the point of this workout anyway, it doesn’t NEED to be HEAVY, it just should be challenging.
Superset: Dumbbell Curl / Pushdown
- 10lbs x 10 / 32.5 x 12
- 10 x 12 / 32.5 x 12
So, for example, I’m going to bump both of those on my next tension workout and just try for about six reps.
Weight: 160.5lbs
BF%: 16.7%
Those measures were taken before this workout, and will count as my ‘depleted’ scores.
Start: 10AM
End: 11:30AM
OBSERVE THE CARB LOAD
- Smoothie King’s Strawberry Hulk w/ Muscle Builder (or whatever the creatine+glutamine stuff is), used fat-free yogurt instead of pecan ice cream, sized @ 20oz
- 3 chocoloate chip cookies from The Chocolate Factory
- Chicken Chalupa w/ baja sauce + bacon club chalupa and an order of cinnamon crisps at Taco Bell
- 59g Baby Ruth bar (grabbed it in the gas station when I was buying milk, $0.69!)
- A gallon of milk and a box of raisin bran crunch, the 56oz box. Whichever one is the bigger one because that happened to be on sale at Sentry. (Didn’t finish the box until Friday’s breakfast, and finished the remaining cup or so of milk after I got home from Friday’s workout.)
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