Upright Rows - 95 x 6 sets of 12 - 30 seconds in between
Bent Laterals - 20's x 3 sets of 2 - 30 seconds in between
Notes - Am making some minor changes. More steady state. Every morning in fact, and doing it fasted (coffee only). Taking the number of small workouts up to 4, so I'll be doing 2 big sessions and 4 small ones during the week.
For the back loading I am tweaking it a bit as well. 2 dirty back loads a week only now. Tuesday and Sunday nights. I will do 1 clean backload on Saturday nights in prep for Sunday's workout.
My bodyweight is creeping up and I'm not happy about it. I was 252 this morning after last nights carb load. Gotta get my shit back down.
I like the way you adjust on the fly, but don't forget what you said about the diet. Give it time!ReplyDelete
I am. You have to remember that I don't need a lot of food to gain weight, so I need to adjust down. If I feel like I'm too weak or losing too much, I can adjust up. Right now I need to play with my carbs in order to find the sweet spot.Delete
Paul what do you think about 10x10 programs for body parts OTHER than legs?ReplyDelete
You have written in the past that it works wonders for legs, but what about other body parts, shoulders, back, chest, etc?
Thanks in advance.
I like it but not in that god damn german volume training style where you use sissy weights. Bev Francis used this exclusively for a long time and she used massive fucking weights for it. I believe like 335x10x10 for squats and 225x10x10 for bench.Delete
Try it. I'd ease into it tho, and work your way up to using heavy fucking weights. Otherwise you're going to be sore as fuck for a week.
I see, so you would suggest starting with something like 40-50% RM and working my way to 70% RM correct? I've never tryed high volume before so i'm a bit clueless.ReplyDelete
No. I don't use percentages on small workouts or even worry about it. Sometimes I just use an empty bar. It's a small workout. Get in, get some volume in, get out. Keep the rest periods short.Delete
Paul, how does all this dieting, and constant tweaks to same, fit in with meals with your family? Do you just have a variety of foods available and you are just selective about which ones and what amounts you partake of?ReplyDelete
Well since my wife trains and generally eats similarly, we work it in together. She does a lot of low carb so basically the only difference is I get to pig out twice a week after workouts and she doesn't.Delete
Paul,what is your opinion on hiit?ReplyDelete
Interval training is what most of my conditioning consists of.Delete