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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 17, 2024, 07:17:05 am »17-05-24
A - Lying Leg Curl
80 x 10, 8, 6
72.5 x 9, 6
B - Leg Extension
115 x 22
125 x 14, 11, 9
Hack Squat
80 x 9, 7
Machine Chest Press
14 x 7, 5
13 x 7
12 x 6
11 x 10
A - Cable Lateral
11 x 10
8 x 12, 10, 8, 8, 7
B - Cable OH Extension
23 x 10
21 x 10, 9, 8
18 x 10
Ab Machine
57.5 x 10
62.5 x 7
52.7 x 7
50 x 9 + 42.5 x 5
Dips
+Chains x 14, 10, 6
BW x 8
Notes
Great workout. Haven't touched any of these movements in like a month and they all felt great. Love both the supersets, feel super efficient and brutal. Hacks after four hard sets of leg extensions is horrible, but it's kind of a relief to use a lower load.
Insane ab cramps between sets on the machine lol.
I tend to rest 0-30 seconds between supsets (i.e. a couple of breaths plus however long it takes to move between machines/change cable attachments), and 45-120 seconds between straight sets (longer for hack squats, shorter for easier movements), so this ~35 set workout only took like an hour.
A - Lying Leg Curl
80 x 10, 8, 6
72.5 x 9, 6
B - Leg Extension
115 x 22
125 x 14, 11, 9
Hack Squat
80 x 9, 7
Machine Chest Press
14 x 7, 5
13 x 7
12 x 6
11 x 10
A - Cable Lateral
11 x 10
8 x 12, 10, 8, 8, 7
B - Cable OH Extension
23 x 10
21 x 10, 9, 8
18 x 10
Ab Machine
57.5 x 10
62.5 x 7
52.7 x 7
50 x 9 + 42.5 x 5
Dips
+Chains x 14, 10, 6
BW x 8
Notes
Great workout. Haven't touched any of these movements in like a month and they all felt great. Love both the supersets, feel super efficient and brutal. Hacks after four hard sets of leg extensions is horrible, but it's kind of a relief to use a lower load.
Insane ab cramps between sets on the machine lol.
I tend to rest 0-30 seconds between supsets (i.e. a couple of breaths plus however long it takes to move between machines/change cable attachments), and 45-120 seconds between straight sets (longer for hack squats, shorter for easier movements), so this ~35 set workout only took like an hour.