2015-11-13 training log

Fairly normal, but I changed up a few things to contend with time.

This session has gotten longer because I wanted more work, but of course with more work comes more time. Well, today I didn’t have that time so I tried a few things to drop it down.

First, instead of the 100-reps I just did a rest-pause set. I’m already warmed up, so I can just dive right in. I wanted the first set to hit somewhere 12-20 reps, so that then with 2 r/p sets I’d get enough volume. Just take all 3 sets to true failure. I did this on the reverse curls. Felt fine. Was it any better or worse? Hard to say, but if it’s basically feeling about the same then who knows… maybe it’s better because it’s more efficient. We’ll see.

Then pushdowns… I’m tired of pushdowns. Sure I change handles but meh. So I went for something different: cable bent-over triceps extensions. It’s a longer range of motion and tension due to the cables, and if nothing else it’s just different.

Then, I did the extensions and preacher curls also rest-pause (same protocol as above), AND kept it as a superset. But because RP and supersetting, there was just no rest. Extensions to failure, then curl to failure, then right back to extensions, etc.. Because triceps got enough rest while curling and vice versa.

All felt fine and good, and I certainly got done in much less time.

So, nothing big to report. Just a nice day.

  • Cheat Curls
    • 40 x 12
    • 50 x 10
    • 60 x 8
    • 70 x 6
    • 80 x 6 (true cheat set)
  • DB Curls
    • 30e x 8
    • 30e x 8
    • 30e x 8
    • 30e x 8
  • Reverse Curls (rest-pause)
    • 40 x 19, 10, 7
  • Close-Grip Bench
    • bar x 5
    • bar x 5
    • 115 x 5
    • 135 x 4
    • 155 x 3
    • 175 x 2
    • 195 x 1
    • 155 x 14 (AMRAP)
    • 155 x 6 (50%)
  • Lying Triceps Extensions
    • 40 x 12
    • 50 x 10
    • 60 x 8
    • 70 x 5
  • Cable Bent-Over Triceps Extensions (rest-pause)
    • 40 x 17, 10, 6
  • Preacher Curls (rest-pause, superset with pushdowns)
    • 40 x 17, 7, 5

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