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continued from:
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I’ve decided to increase the time under tension and lower the weight. I try to make each set last one minute. I conduct a four second repetition with a one and three cadence. So, the up part happens in one second, and the down part happens on three seconds. My aim is for 15 reps.
workout I:
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bench: 225 x 12(45seccond); 225 x 11(44 seconds); 225 x 9( 34 seconds)
incline dumbell row: 25 x 15(60 seconds); 35 x 15(60 seconds); 30 x 20(?? seconds… eff it. I got tired)
dumbell adduction: 60 x 15(60 seconds); 60 x 14(55 seconds0; 60 x 12 (44 seconds)
dumbell bicep curl: 30 x 15(60 seconds);30 x 15(60 seconds);30 x 15(60 seconds)
cable posterior abduction: 50 x 15( 60 seconds); 50 x 15( 60 seconds); 50 x 15( 60 seconds)
incline dumbell press: 55 x 15( 60 seconds); 60 x 15( 60 seconds)
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workout II:
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bench: 225 x 114(55seccond); 225 x 12(48 seconds); 225 x 11( 42 seconds)
incline dumbell row: 35 x 15(60 seconds); 40 x 15(60 seconds); 40 x 15(60 seconds)
dumbell adduction: 60 x 15(60 seconds); 65 x 15(60 seconds); 700 x 12 (44 seconds)
dumbell bicep curl: 30 x 15(60 seconds);35 x 15(60 seconds)
cable posterior abduction: 60 x 15( 60 seconds); 60 x 15( 60 seconds);
incline dumbell press: 70 x 14( 56 seconds); 70 x 15( 52 seconds)
incline dumbell curl: 25 x 15(60 seconds); 30 x 15 (60 seconds)
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The goal here, is to get the 225lb bench to a full minute. As we talked about before, I want to increase the capillary beds in my chest so that the next time I increase the weight, that extra oxygen works for me. This kind of training is mentally tough. One has to make sure they do not pause too much in stronger ranges of motion. also it is hard to keep time. I have been doing this for a long time so the rhythm comes easy for me. But I still use a watch so I know exactly how much time has passed.
These workouts produce screaming burns that force me to turtle into my hands after a set. I sometimes wonder what people watching me are thinking to themselves. Probably something like: “Whats that fat guy doing with his head buried in his hands panting?”
The good thing about this training is that the turn around time seems to be less. There seems to be less DOMS and I seem to be ready for another session in two or three days. Also the pump stays longer and my muscles are “fuller”. Like a bodybuilders. It’s good to be able to see results. Even at this ripe old age…
