I dont have a regular routine, on the ride to the gym i decide exactly what im going to do. I spend 30 min. tops in the gym.
today:
biceps:
dumbell curls
2 warmup sets
final set 22 kg dumbells for 9 reps each to fuckin failure
20 seconds rest
preacher curl dumbells, no warmups
16 kg dumbells to failure, i repped out 15X plus a few beyond failure with assistance of the other hand.
1 MINUTE REST proceed to delts
Delts:
Havent trained them in a while so had to use less poundage.
2 warmups for dumbell press, working the weight up with 10 sec rest between ( why lose time resting when its just a warmup, i use low reps ( why lose energy on high reps, the purpose is just to prevent injury as you go to your working intensity set)
2 min rest
then did 30 kg dumbells for 10 reps, didnt go to failure but decided it was enough, cause i didnt do the excersise for 3/4 weeks.
30 sec rest
1 warmup set for lateral raises
1 working set to failure
2 min resting and psyching myself up for the grueling calf raises''
1 monster set, very strict movement all the way up and down, low weight 60 kg for 33 strict reps, the movement is textform, slow, total strech at the bottom and as high as possible on the way up
NO REST
Did some heavy and big reps quad extensions
end of workout
I worked the muscles close to their limits, and im able to repeat it in 2 days from now, if i want to, probably will do some other excersizes.
