I
really enjoyed that.
Things I learned along the way:
Things I learned along the way:
- · Get the full movement without locking the joint
- · Sometimes I can go as heavy as I can manage while keeping good form, but am not completely spent by the last rep of the last set, so just do more until I get there.
- · Warm-up sets of a light weight but much more reps, helps me feel the warm-up more.
- · Don’t forget to take my BCAAs before the workout. Woops!
- · Always use a mirror, but as it only gives a 2D view, also check directly for good form.
- · My weight for kickbacks is much lower than for any other move.
- · Do all of the moves very slowly and with a little bit of a static hold to get maximum benefit
- · I can lift more and keep better form by using only one arm at a time.
Here is the workout breakdown:
Dumbell
curls 3 sets of 6 reps 7.5kg
Hammer
curls 3 sets of 6 reps 7.5kg
Shoulder
presses 4 sets of 10 reps 7.5kg
Kickbacks 4 sets of 10 reps 3kg
(was
supposed to be 3 sets but did not quite squeeze on just a few of the reps, so
wanted to make sure I got every last bit out of the muscle)
Tricep
extension 2 sets of 10 reps 5kg 2
sets of 10 reps 5.5kg
(form
was good throughout but felt I had a little more to give so added another set)
Side
lateral raises 4 sets of 10 reps 4kg
(again,
it was supposed to be 3 sets, but I had more to give, and could not up the
weight to get there without losing form)
When
I did this workout for the first time last week, I went to failure on every
move, but was surprised not to have any DOMS afterwards. This week I took much longer for each move
and made sure to hold it for a little. I
was also able to lift a little more in some moves in this workout too. I took a long time for the workout – two hours. Will need to get a balance and shorten things
a bit so I can get the time down.
After
winning the Fighter Diet competition for the whole set of eBooks, I can’t wait
to read them, write up a schedule and get started.
0 comments:
Post a Comment