1 banana + 1 Scoop ISOPURE in 1 glass of water 15 minutes before workout
Today's workout: Back, Triceps, Abs
- Warm-up
- Stretching
Jumping in one spot for 2 minutes. - Bent Over Two-Dumbbell Row
- 12.5lb x 12
15lb x 12
17.5lb x 12
20lb x 12 - Middle Back Shrug
- 20lb x 12
20lb x 15
25lb x 15 - ONe-Arm Dumbbell Row
- 15lb x 15
17.5lb x 12 - Decline Dumbbell Tricep Extension
- 10lb x 15
12.5lb x 15
15lb x 15 - Dumbbell One Arm Triceps Extension
- 15lb x 12
20lb x 12
25lb x 10 - Lying Dumbbell Tricep Extension
- 15lb x 12
20lb x 12
25lb x 8 - One Arm Pronated Dumbbell Triceps Extension
- 15lb x 12
15lb x 12
20lb x 10 - Abs
- Crunches
Leg Raises
Sit-ups
1 banana + 1 Scoop ISOPURE in 1 glass of water immediately after workout
2 comments:
Why so many scoops of protein thruought the day? If ur getting enough from ur meals, u just stick to 2 scoops after workout (to be consumed within 30 mins). After a weight training session the body absorbs the highest amount of protein. Also cut out one yellow from the eggs and add 2 or 3 more egg whites.
In the 3 sets of exercise, u lift the lightest weight first and the heaviest last (12.5, 12.5, 15). Almost everyone I know does it that way (including me initially).
But theres no logic behind it...
Most Olympic athletes I trained with(atleast in judo and pro wrestling) do it the other way around.
The flaw in ur routine is, u hit the heaviest weight when ur muscles are exhausted. Hence ur not getting most out of the last set.
Instead if u go 20, 15, 12.5, u may be able to get 12-13 reps outta da 20lbs, then since ur muscles are already fatigued the 15 will feel like a 20, hence working more muscle fibres, and in the 3rd when ur arms are burning the 12.5 will feel like a ton. This way u get more reps outta the heavy sets, work more muscle fibres, and prevent injury. (Lifting a heavy weight when ur muslces are tired involves unnecessary stressing of ligaments and joints).
Hey, thats awesome advice man! Thanks :) Also, let me tell you my logic of going low to high. When you start out, your muscles aren't fully warmed up. IF you hit 20lbs first, you risk injury to the muscle coz you're shocking it with such large weight. So, I lift 12, then 15 and move on to 20 when blood circulation is maximum. Its only after that, at the end of my sets that I perform drop-sets: Start with 20 reps of 20lbs, immediately drop to 15lbs and do as many as you can, then drop to 10lbs and do till the point of failure. So both techniques have to be done.
Also, what I've found is that after 2 sets of 12lbs and 15lbs when I hit 20lbs, I feel I can lift it without too much strain rather than if I had lifted it at the beginning.
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