Velocity Diet
- Thread starter newf
- Start date
Palm ups pulldowns - 1x3@140/160/180/200
Chinups - 1x2.75*@22lb handing from my belt
Hammer curls - 1x3@50, 3x5@40, 1x3@50
* Hit failure halfway through the concentric phase of the third rep
Pasted on the deads. I did do a few reps with 132lb just see how it felt, felt good i think my back will be back to normal in 10days or less.
Chinups - 1x2.75*@22lb handing from my belt
Hammer curls - 1x3@50, 3x5@40, 1x3@50
* Hit failure halfway through the concentric phase of the third rep
Pasted on the deads. I did do a few reps with 132lb just see how it felt, felt good i think my back will be back to normal in 10days or less.
April 3rd
phew!!
I had the blocks setup for some powercleans from blocks but i was using way to much shoulder/arm pull so i passed on them. However, i hurt my shoulder while experimenting. I was pretty pisssed but i found another deadly excercise afterwards, it will be a mainstay in most of my programs for a good while to come.
On to the workout:
A1: Front squat - 4x6@154
A2: Reverse crunch (steep decline) - 4x10
B1: Alternating shoulder press - 1x6@50(each arm), 1x4@50 shoulder hurt stopped.
B2: One arm dumbell row - 1x6@40, 2x6@56
C1: Bulgarian Split Squat - 1x6@70(each leg)
C2: Bulgarian Deadlift - 1x6@132(each leg)
I was so winded from the C pairinsg i decided to just do straight sets on one of my new favorites the Bulgarian Deadlift!!
D: Bulgarian Deadlift - 3x6@132(each leg)
E: DB External rotations - 2x10@10(each arm)
phew!!
I had the blocks setup for some powercleans from blocks but i was using way to much shoulder/arm pull so i passed on them. However, i hurt my shoulder while experimenting. I was pretty pisssed but i found another deadly excercise afterwards, it will be a mainstay in most of my programs for a good while to come.
On to the workout:
A1: Front squat - 4x6@154
A2: Reverse crunch (steep decline) - 4x10
B1: Alternating shoulder press - 1x6@50(each arm), 1x4@50 shoulder hurt stopped.
B2: One arm dumbell row - 1x6@40, 2x6@56
C1: Bulgarian Split Squat - 1x6@70(each leg)
C2: Bulgarian Deadlift - 1x6@132(each leg)
I was so winded from the C pairinsg i decided to just do straight sets on one of my new favorites the Bulgarian Deadlift!!
D: Bulgarian Deadlift - 3x6@132(each leg)
E: DB External rotations - 2x10@10(each arm)
Another Phew! I think i should start doing some high rep stuff not is it only an amazing workout, it will give my body sometime to heal. I think i'm your classic too much too fast trainee.
Well i had to omit all the pushing excerises for the most part, besides cleaning, if you could call it that, the bar up for stepups and some pressdowns.
A1: RDL - 3x12@198
A2: Situp(slant board) - 1x15@25 (plate), 1x12@44, 1x10@44 with plate on top of my head, now that's hard!
B: Stepups (about 24-30inches) - 1x15@85(each leg), 1x12@95(each leg), 1x12@115(each leg)
C: DB external rotations - 2x10@10
D1: BB curls - 1x12@70, 2x12@75
D2: Triceps pressdowns - 3x12@110
I think i might have to go to a split soon so i don't have to press every workout.
Well i had to omit all the pushing excerises for the most part, besides cleaning, if you could call it that, the bar up for stepups and some pressdowns.
A1: RDL - 3x12@198
A2: Situp(slant board) - 1x15@25 (plate), 1x12@44, 1x10@44 with plate on top of my head, now that's hard!
B: Stepups (about 24-30inches) - 1x15@85(each leg), 1x12@95(each leg), 1x12@115(each leg)
C: DB external rotations - 2x10@10
D1: BB curls - 1x12@70, 2x12@75
D2: Triceps pressdowns - 3x12@110
I think i might have to go to a split soon so i don't have to press every workout.
Day 5 -
I done the first set but after that i had to split it in half IE my sets were 60seconds and my RI was 45sec.
Excuse? I hit the bottle again lastnight I done the workout fasted besides sipping on my recovery drink.
All in all it was still a heart pounding workout, i believe your heart rate is elevated after a hard night of drinking at any rate...
Loads:
Deadlift - 110
Bodyweight pushups which are more then my %25 1RM
Squat - 75
Pulldowns - 80
DAY 5
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (ie, drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.
A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s
Repeat sequence twice more.
I done the first set but after that i had to split it in half IE my sets were 60seconds and my RI was 45sec.
Excuse? I hit the bottle again lastnight I done the workout fasted besides sipping on my recovery drink.
All in all it was still a heart pounding workout, i believe your heart rate is elevated after a hard night of drinking at any rate...
Loads:
Deadlift - 110
Bodyweight pushups which are more then my %25 1RM
Squat - 75
Pulldowns - 80
DAY 5
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (ie, drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.
A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s
Repeat sequence twice more.
Well i went ahead and designed myself a split routine more out of necessity due to the fact that i can't keep on pushing/pressing every fullbody workout if i expect a nagging injury to heal, my right shoulder.
Day 1 - Lower/Quad Dominant
Back Squat - 8x3
BB Lunge - 3x8(each leg)
Leg curls - 3x12
Day 2 - Upper/Pull Dominant
Chinups - 5x3
BB rows - 3x6
Cable row - 3x6
Shrugs - 4x10
BB Curls - 3x12
DB external rotations - 2x12
Day 3 - HIIT
Day 4 - Lower/Hip Dominant
Single leg deadlift - 6x4(each leg)
Goodmornings - 3x8
Leg extentsions - 3x12
Day 5 - Upper/Push Dominant
Flat Bench Press - 3x12
Incline BP - 3x12
Decline flyes - 2x12
Push press - 6x4
Side Lateral - 2x12
Lying BB tricep extentsions - 2x12
Day 6 - HIIT
Day 7 - Off
Day 1 - Lower/Quad Dominant
Back Squat - 8x3
BB Lunge - 3x8(each leg)
Leg curls - 3x12
Day 2 - Upper/Pull Dominant
Chinups - 5x3
BB rows - 3x6
Cable row - 3x6
Shrugs - 4x10
BB Curls - 3x12
DB external rotations - 2x12
Day 3 - HIIT
Day 4 - Lower/Hip Dominant
Single leg deadlift - 6x4(each leg)
Goodmornings - 3x8
Leg extentsions - 3x12
Day 5 - Upper/Push Dominant
Flat Bench Press - 3x12
Incline BP - 3x12
Decline flyes - 2x12
Push press - 6x4
Side Lateral - 2x12
Lying BB tricep extentsions - 2x12
Day 6 - HIIT
Day 7 - Off
April 13th -
Single leg deadlift - 1x4@132, 5x4@154
Leg extensions - 1x12@100, 2x12@110
Goodmornings - 3x8@110
I was planning to do goodmornings after the deads but my lower back was fried so i decided to rest it before i went to the good mornings. Single leg deadlifts are killier on the lower back.
Single leg deadlift - 1x4@132, 5x4@154
Leg extensions - 1x12@100, 2x12@110
Goodmornings - 3x8@110
I was planning to do goodmornings after the deads but my lower back was fried so i decided to rest it before i went to the good mornings. Single leg deadlifts are killier on the lower back.