20-02-2014 – Don’t count the reps… make each rep count!

Posted: 21 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , , ,

Free day – Biceps/Triceps, Cardio HIIT (High Intensity Interval Training) 

Warm Up: Extensive Dynamic stretching
                 * Exercise specific warm-up: a few reps on each exercise on a light weigh 
                 Also still part of today’s warm-up a superset of:
                 1a.  Close Grip Pull Ups 3:1:1
                 2 sets x 10 reps
                 1b. Dips  3:1:1
                 2 x10  
2. Close Grip Bench Press 5 sets x 7 reps

3. Standing Barbell Curl 4 sets x 8 reps

4. Overhead Dumbbell Tricep Extension 3 sets x 12 reps

5. Dumbbell concentrated preacher curl 3 sets x 12 reps

6. Strict Form Tricep Cable Rope Push Down 2 sets x 15 reps

7. Incline seated DB curl 2 sets x 20 reps

Cardio HIIT on Lazy Bike: 5 minutes warm up
                                         then 10 x 15 seconds high intensity with 45 seconds lower intensity
                                         then finish off when machine hits 200 calories burnt which bring it to around 20 minutes total for the cardio         

So today was a free day in which I could have trained or just done some active resting, so I decided to not be that guy who misses out on an window of opportunity and got my lazy ass off the sofa and went to the gym!
Today as I did something slightly different in relative to my usual training. Usually I am very strict counting each sets and reps to progressive overload each week to try and improve week on week. As today was a “free” day I decided to go ahead throw away the counting methodology and just concentrate on each and every single rep to maximise muscle’s engagement on each exercise. So that said, the above amount of reps I say I did for each exercise was just an estimate of how many I did.
Anyway, it’s Friday and I will be having a day off tomorrow apart from a few stretches and minimum cardio – all given that I will be having a few drinks tonight! If all is well then my next session will be on Sunday where I will be looking to hit the Squat Rack hard! Till next time!

  1. Hi there, just wanted to tell you, I liked this blog post. It was inspiring. Keep on posting!

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