hi
workout today:
as my legs are a bit sour from yesterday, i did only upper-body.
2 months is short, i am super motivated this time (shout out to my discord boys for the laughs yesterday, really gave me a boost. so i will go the risky route and start with ONE-SET-HIT (high intensity training) methods right away (dont try that if you dont train for at least 6 months or have many years of muscle memory on your side). rest times in the beginning i will do by feel => hit the muscle group hard until its sour, then give min. 2 days rest.
routine:
- warmup / stretch: one yoga "sun salutation" routine
- lat / back / biceps:
- warmup: one easy set each 15-20 reps pull down undergrip & rowing undergrip
- HIT set: reverse pull ups full bodyweight 3x very slow + 8x pullups with leghelp + ca. 10 each pull down undergrip + row undergrip + pull down overgrip (all close to muscle failure..... full failure would still be too dangerous), everything without break
- chest / shoulder / triceps / belly:
- warmup: one set each 15 reps easy chestpress over-/undergrip
- HIT: 3 sets pushup full body weight without break and slow negative rep after failure ca. 7/4/2 reps, bodyweigt triceps push same ca. 7/4/2, lower weight (ca. 10 reps) each chestpress over-/undergrip, light weight ca. 10 reps shoulder press and sidelift, 2x plank 30s+ ...... whole routine without break (fk me my hands are shaking i can hardly type this
)
now a whey protein shake and some carbs drinks - mbe beer, but rather not before the grind (hence also no hard food that makes me tired)
cheers
Lock - Arnold
P.S.:
talking muscle memory, why i take the risk of going (almost) full intensity right away: a foto from my 20ies. like this+ i looked every 3-5 years my whole life, with hard partying & smoking phases in-between :P
psps: earned myself imho a beef tartare i will order takeaway and indulge after the grind
Last edited by Lockerl71; 05-27-2021 at 11:31 AM.