My workouts this week
1. Pec Deck Flye Machine (1 1/4 reps)
80kgs x 7 reps to failure
2. Hammer Strength Decline Press (cluster sets)
105kgs x 3 mini sets of 3 reps (roughly 20 seconds between each mini sets) - last mini set was to failure
3. Machine Lateral Raise (J rep 1/2s)
60kgs x 12 reps (bottom 1/2) to fatigue, followed by a 20 second rest pause, then -
60kgs x 11 reps (top 1/2) to failure
4. Triceps Pressdown (J-Reps 1/2s)
37.5kgs x 12 reps (top 1/2) to fatigue - 20 second rest pause, then -
42.5kgs x 12 reps (bottom 1/2) to failure
1. Machine Pullover (J-Rep 1/2s)
80kgs x 13 reps (top stretched 1/2) to fatigue - 20 second rest pause, then -
80kgs x 11 reps (bottom 1/2) to failure
2. Chest Supported Hammer Row (1 1/4 reps)
110kgs x 8 reps to failure
3. Preacher Curl Machine (1 1/4 reps)
45kgs x 7 reps to failure
4. D-B Hammer Curls (normal full range)
2 x 22.5kgs - 2 sets of 8 reps - not to failure
Tomorrow night i'll hit ma legs with Leg Extension (1 1/4 reps), Leg Presses (clusters), calf presses (1 1/4 reps) and Prone Hypers (J-Reps).
Been using the pre-exhaustion technique this week, ie pec deck for chest, pullover for the lats and leg extension for the Quads. Its a low stress high intensity technique.
BODY-PARTS AND EXERCISES I DON'T DO....
Shoulders: I feel the frontal delts get sufficient stimulation from incline / decline presses and Dips, so as to reduce any overlapping, i no longer use an overhead press movement, i also dont include any direct rear delt work as i feel they receive more than enough work from back training.
Traps: Im a big Steve Reeves fan, and Steve felt that the bodybuilder should not over develop this muscle group as they can take away from you v-taper... (though he did consume meat and eggs, he would have what he called carb loading "vegan days" 3 days a week. Here he is at his best...http://ilarge.listal.com/image/866176/9 ... reeves.jpg
Abs: I've always felt that AB training was overrated, i feel the abs get sufficient stimulation from most other exercises.
Hamstrings: I've never been a fan of leg curls (seated, lying or standing), i always felt that prone hypers and stiff legged deadlifts were more productive for working the rear chain.