Originally Posted by VitoVino
Great work, tbf!
It looks like the guy on the right can definitely kick the ass of the guy on the left.
I assume you used free weights?
Thanks. I use a mixure of both free weights and machines. This is my routine:
Palms-down chins (positive, static and negative failure)
Deadlifts (positive failure)
Dumbell lateral raises (positive, static and negative failure)
Dip (static and negative failure)
Nautilus Nitro seated rows (positive failure)
Nautilus Nitro vertical bench (positive failure)
Palms-up chin (static and negative failure)
Nautilus Nitro shoulder press (positive failure)
Nautilus Nitro leg press (positive failure)
Dips (positive, static and negative failure)
Partial deadlifts (positive failure)
EZ preacher curls (positive failure)
I'm currently doing one of the above workouts once a week on a cyclical basis.
No ‘warm-up’ and just the one all out set for each exercise to the failure points as mentioned above.
Use standardised reps as far as possible: slow, safe and smooth with a two second hold in the fully contracted position where the exercises allow.
No pausing between reps (apart from deadlifts) during a set and avoidance of undue acceleration and momentum. In other words, eliminating cheating as much as I can.
Utilise the ‘rush factor’ (no rest) approach. Have everything set up prior to starting the workout.
In between the weights workouts, I'll do a session on the Concept 2 rowing machine or some bag/skipping work. I also try to walk everywhere if convenient and weather permitting.