a lifter’s diary… Volume 4
Today was BACK-ATTACK. This was the most excessive of all my workouts. I do 3 muscle groups this day. I did eat a double serving of Plane Oatmeal this morning. I felt I needed my batteries charged.
Back Attack – Delts/Presses – Calves/Legs…
Shall we Begin…
The Old Routine was: Back… 4 Sets of Supersets of Pull Ups and Lat work. 18 Sets of Assorted Lat Pull Work.
Delts/Shoulders… 8 Sets of Shrug Work. 12 Sets of Supersets of a Delt Exercise and Sitting Barbell Overhead Press Till Failure. 4 Sets of Overhead Press Machine, light weight till Failure.
Calves/Legs… 4 Sets of barefoot machine leg press calf raises Superset w/ Standing Calf raises, alternating feet positions. 4 Sets of barefoot calf machine raises, 2 of the sets are drop sets. 8 Sets of Quad Work. 4 Sets of Abductor/Abduction Work.
ABS… 10-14 Sets of different varieties of Ab Exercises….
The modified Routine is: Back… 4 Sets of Supersets of Pull Ups and Lat work. 14 Sets of Assorted Lat Pull Work.
Delts/Shoulders… 4 Sets of Shrug Work. 8 Sets of Supersets of a Delt Exercise and Sitting Barbell Overhead Press or Sitting Overhead Dumbbell Press Till Failure. 4 Sets of Arnold Dumbbell Press with a Twist, light weight till Failure.
Calves/Legs… 3 Sets of barefoot machine leg press calf raises Superset w/ Standing Calf raises, alternating feet positions. 4 Sets of Leg Extension Superset w/ calf raises Superset w/ Standing Calf raises, alternating feet positions. 3 Sets of Dumbbell Squats with Box. 2 Sets of Abductor/Abduction Work.
ABS… 4 Sets before I started my workout… 4 Sets of 4 of Vacuums towards the end of my Leg Portion of the workout… 6 Sets Cable Crunch, After my Workout.
I shaved about 20 sets and 90 minutes off my normal time. I was doing far far too much on Thursday. It felt good to scale back. Even though my numbers are not radically different. I did less exercises and just choose a few. This quickened my pace extensively.
“Trees grow around their roots but even if the branches break off, the tree still grows towards the light.” ~ John Smith – “New World” 2005