I moved Wednesday’s workout to Tuesday for the time being. This will help with my schedule. I want experiment this week with training with slightly higher volume during Tuesday and Thursday’s workout. I also decided to train in straight set fashion instead of training in a circuit. Heavy and fast was the order of the day. Rest intervals between sets was probably 35-40 seconds.
Flat Hammer Presses 135 lb per arm x 10,8,7,4
Pulldowns 255 lbs x 8, 270 lbs x 8,7,5
Calf Slide Machine 6 plates x 20,20, 20 1 leg at a time
Dumbbell Lateral Raises Seated 40 lbs x 10,8,8
Row Machine 1 arm 150 lbs x 8,6,6
Dip machine 200 lbs x 20,18,15,10
Strive Curl Machine 80 lbs x 12,10,10,8
Horizontal Leg Presses 250 lbs x 50,50 (just did 2 sets here to give the knee a break)
Total Time 40 minutes
As you can see I did up the sets from 3 to 4 on some exercises. I am wanting to see just how much volume I can tolerate and not regress in performance.
This workout as I stated was performed with limited rest intervals. Specifically, I would start a set each time my watch changed to another minute. For instance, at 11:01 I performed a set and then at 11:02 I performed another set, etc, etc. Rest intervals were about 40 seconds.