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fuck heavy lifting (4 now) cuz my joints hurt 
i did 4 weeks of Kortes 3x3, then jumped on HIT.
the weights are light compared to power lifting, im so used to exploding, its a big difference, but all in all i like the work out. here was my last work out:
all reps are 3 seconds up and down no pause at top or bottom, (except on pulling/rowing exercise) hold for 2 seconds at contraction
all the exercises for 1 muscle group are done one after another, minimal rest
squats - 185x12, followed by 5 negative at 5 seconds
leg curl - 60x12, followed by 8 negatvies at 5 seconds
calf raise - 150x12, followed by 30 second stretch at bottom
rested 2-3 mins
pulldown - 100x12
90 degree row - 65x10 (i know... pathetic but...)
pullover - 40x10
rested about 2-3 min
benchpress - 145x10 (also pathetic. exploding is much kooler!)
db fly - 30x10
bench negatives - 145x5 6-8 second negatives
rested about 2 mins
standing military - 70x10
laterial raise - 10x10 followed by 8 3-5 second negatives
db shrug - 55x10, 45x8 hold at top for 2 seconds
rested for 2 min
barbell curls - 55x12 followed by 5 five second negatives
set up skulls - about 1 min rest
skulls - 70x12 followed by 4 five second negatives.
the whole workout lasted about 30-35 mins, i had a partner, he went first, through the whole cycle, then i did.
the 2 workouts before this were roughly the same weight, but 8 reps on the first day, 10 reps on the second day. really, i failed at 8 reps on most lifts the first day, and went pretty much to failure days 2 and 3
this upcoming week, im goin through the same lifts, no negatives and not till failure.
i am also up 2 pounds, im not saying its from the work out, but i didnt gain any weight from the first 4 weeks of Kortes 3x3, tho i dont think thats the point of those weeks. i do like this routine, my body is under so much stress and it feels good. im hoping i respond well over the next 7 weeks
later
i did 4 weeks of Kortes 3x3, then jumped on HIT.
the weights are light compared to power lifting, im so used to exploding, its a big difference, but all in all i like the work out. here was my last work out:
all reps are 3 seconds up and down no pause at top or bottom, (except on pulling/rowing exercise) hold for 2 seconds at contraction
all the exercises for 1 muscle group are done one after another, minimal rest
squats - 185x12, followed by 5 negative at 5 seconds
leg curl - 60x12, followed by 8 negatvies at 5 seconds
calf raise - 150x12, followed by 30 second stretch at bottom
rested 2-3 mins
pulldown - 100x12
90 degree row - 65x10 (i know... pathetic but...)
pullover - 40x10
rested about 2-3 min
benchpress - 145x10 (also pathetic. exploding is much kooler!)
db fly - 30x10
bench negatives - 145x5 6-8 second negatives
rested about 2 mins
standing military - 70x10
laterial raise - 10x10 followed by 8 3-5 second negatives
db shrug - 55x10, 45x8 hold at top for 2 seconds
rested for 2 min
barbell curls - 55x12 followed by 5 five second negatives
set up skulls - about 1 min rest
skulls - 70x12 followed by 4 five second negatives.
the whole workout lasted about 30-35 mins, i had a partner, he went first, through the whole cycle, then i did.
the 2 workouts before this were roughly the same weight, but 8 reps on the first day, 10 reps on the second day. really, i failed at 8 reps on most lifts the first day, and went pretty much to failure days 2 and 3
this upcoming week, im goin through the same lifts, no negatives and not till failure.
i am also up 2 pounds, im not saying its from the work out, but i didnt gain any weight from the first 4 weeks of Kortes 3x3, tho i dont think thats the point of those weeks. i do like this routine, my body is under so much stress and it feels good. im hoping i respond well over the next 7 weeks
later
