SirDingo's log official start date 01/08/08

[SirDingo]

This will be the first time using the revised 4set method instead of old 5sets


CHEST 02/06
- Machine Bench Press;
80lbs x 20reps
130lbs x 12
160lbs x 8
120lbs x F

- Incline Dumbbell Bench Press
25lbs each dumbbell x 20reps
35lbs x 12
50lbs x 8
30lbs x F

- Dumbbell Fly's
20lbs ea dumbbell x 20reps
25lbs x 12
25lbs x 8
20lbs x F

- Military Machine Press; So only 4sets was 6 before ??
55lbs x 20reps
65lbs x 12
80lbs x 8
55lbs x F

- Tricep Pulldown
30lbs x 20reps
40lbs x 12
60lbs x 8
30lbs x F

 

[sopac]

Hey bro I was just reading your log you still do 2 drop sets on shoulders.

 

[OMEGA]

This will be the first time using the revised 4set method instead of old 5sets

and how was it?

 

[SirDingo]

and how was it?

I took out my 2nd set of 15reps completely, so my 1st is the same weight as before just now 20reps instead of 25. But the new 2nd set is what my old 3rd set was, and my new 3rd set is now what the old 4th set was, and the last set is still to failure 20% less weight, if all that makes sense ??

The workout is faster than before, meaning takes less overall time to complete the overall program which is good for me, because I exercise before work in the morning. Maybe 5-10minutes less than before.

I am pushing more weight than before, it did feel weird not doing a 5th set, got so used to that. But I am happy not do to 40reps the first two sets anymore, that was like a marathon, made me feel like I was running sometimes, now the first two sets are a total of only 32reps which allows me to push more weight and not get winded either

 

[SirDingo]

Hey bro I was just reading your log you still do 2 drop sets on shoulders.

So which exercises would those be ?? Just the Military Press ??

 

[sopac]

So which exercises would those be ?? Just the Military Press ??

Yeah bro, 5 sets with the military because of the 2 drop sets. Gotta fry those shoulders. I'm gonna be doin that today.

 

[SirDingo]

Yeah bro, 5 sets with the military because of the 2 drop sets. Gotta fry those shoulders. I'm gonna be doin that today.

Thanks wish I knew that before, I still had enough in me to keep going on those, I love Military Press, as well as Dumbbell Side Laterals on BACK day for tomorrow.

Any other exercise need 5 sets instead of 4 ?

 

[sopac]

Thanks wish I knew that before, I still had enough in me to keep going on those, I love Military Press, as well as Dumbbell Side Laterals on BACK day for tomorrow.

Any other exercise need 5 sets instead of 4 ?

I'm a big fan of military presses also, nope thats the only one that requires a double drop set, who knows whats going to happen in PHASE 2 though.

 

[SirDingo]

BACK 02/07

- Lat Pull Down
65lbs x 20reps
75lbs x 12
85lbs x 8
65lbs x 10

- Dumbbell Bent-Rows
25lbs x 20reps
40lbs x 12
50lbs x 8
30lbs x 18

- Machine Shrugs
80lbs x 20reps
110lbs x 12
120lbs x 8
80lbs x 10

- Side Dumbbell Laterals
10lbs each dumbbell x 20reps
12lbs x 12
20lbs x 8
10lbs x 10

- Barbell Curls
20lbs x 20reps
35lbs x 12
50lbs x 8
30lbs x 10

- Barbell Reversed Curls
20lbs x 20reps x 4 sets

 

[SirDingo]

LEGS 02/09

- Smith Squats;
75lbs x 20reps
85lbs x 12
85lbs x 12
130lbs x 8
75lbs x 12

- Leg Presses
35lbs x 20reps
40lbs x 12
40lbs x 12
45lbs x 8
40lbs x 12

- Crunches;
4 x 20reps