My Workout Step by Step Guide
I'm introducing a Full Workout Series with step by step instructions and commentary.
You will be introduced to the exercises I performed, why I chose them, my warm-ups, and training philosophies.
This page will continue to be edited until all illustrations are completed.
First, it was less than 18 hours since last night's (Friday night) workout.
Yesterday, (Friday night) was mainly Arm day but I performed some slow stiff legged deadlifts and hip thrusts. I felt it today.
So first a quick low back warm-up with back extensions.
MOTHER OF WARM-UPS
A. Back Extensions [warm-up]
5 sets x 20 reps
Saturday starts with my big boy homework first and then some freestyle based on what I did during the week.
So I've started my Summer volume plan (periodizing my big lifts). Increasing reps and decreasing weight, just a wee bit. Shock my body.
Giving my CNS (central nervous system) a break from heavy low reps for a month or so and then build up.
SKELE-BUSTERS
B. Barbell Deadlifts (Sumo)
4 sets x 10 reps, rest 60-90 seconds
- warm up & build up to 4 working sets
- sumo or conventional - approx 12 rep max
I'm was planning to bench so I went to one of my bench warm-up supersets.
My triceps are often tight and noticed it while I performed a pull up.
So here's what and why I do what I do. Pump some blood flow and activate the triceps so they are ready to fire up when benching.
TRI THESE HOT PIPES
C1. Cable Tricep Extensions Compound Set
5 sets x 12,12 reps (outward & downward)
- use approx 30% resistance - light weight
- perform prior to bench to warm up triceps
Start some pull up/chin ups to warm up my back muscles.
Having the back muscles jacked up will give you a solid platform on the bench, it's the supportive chest antagonist (opposite) muscle.
Furthermore, when you perform a back exercise you are essentially dynamically stretching your chest muscles. Whoa. lol.
So I went back and forth with tricep extensions and pull ups, approx 5-6 sets.
SAVAGE PULL UPS
C2. Pull Ups/ Chin Ups
5 sets x 10 reps (50 total reps)
A little bit of Homework Bench. Increased the sets and weight from the week prior.
A little thing called Savage Periodization.
THUNDER CHEST HOOO!
D1. Barbell Bench Press
4 sets x 10 reps - rest 60 seconds
- warm up and build up appropriately
- 4 working sets of same weight - approx 75% 1rm
To Be Continued...