Wes - My Training & Diet Journal

[oldtimer1]

I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight? 

The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything?  It would be brutal. I could see using it with biceps too.

[wes]

I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight? 

The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything?  It would be brutal. I could see using it with biceps too.

Pain is fun ain`t it ?  LOL 

Don`t do them on compound movements,but anything else is good.....just mix things up and don`t do them all the time.

[wes]

April 22, 2024

Quads,Hamstrings,Calves:
Leg Extensions - 5 sets 30,20,12,12,15
Adductor Machine - 5 sets 25,20,15,12,12
Leg Press - 5 sets - 20,15,12,12,20

Seated Leg Curls - 5 sets -20,15,12,10,15

Rotary Calf Machine - 5 sets to failure plus partials at the end of each set and stretching on a high block after each set

[wes]

April 23, 2024

Chest & Abs:
Dips - 6 X 15,12,10,10,10,10 (when I first started back,I could only get 4 shaky and very shallow reps....now,ROCK BOTTOM)
DB Flyes - 4 X 15,12,8,10
Seated Bench Press Machine - 2 X 15 (paused each rep for 3 seconds in the stretched position)

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure