09/29/06 Friday. 4:30-6:00 PM Workout Cables
- Vulcan Rack Cable Squats – 10c x 15, 15, 7 (Brutal, absolutely THE most brutal thigh exercise I have ever tried. Pics to come. Thighs pumped beyond belief, sweating tons. Hurt from the 2nd rep on. Amazing shit! And pefectly stable. Took some time to devise the setup, but well worth the trouble. Tools needed: Vulcan Racks/Dipping bars, lifting strap, Fabled Cables, Two 3 foot 2×4 boards and Hip belt. In spite of all these tools, the efficiency of the workout is worth it. Fabulous! Never have my thighs taken such a hit, and in only 3 sets! )
- Lateral Raises – 1c x 18, 10, 7, 7
- Archers – 2dc x 20, 20 (whew, exausted on these; definately need conditioning here)
- Chest Expand – 3c x 15, 18, 20, 12
- Side Press-out – 2c x 20 x 3 (for therapy and flexibility more than anyything else at this point. Shoulder has been disapproving of this movement since I injured it months ago, so I am using it to strengthen the shoulder girdle in this ROM in particular. The last time I tried it 2 -3 weeks ago, I used 3c and that was way too much and way too painful. 2C is perfect for now.)
- Parallel Chins 12, 8, 3 (whew, man at this point, I still have steaam, but I can see I am running out.)
- Side Tricep Ext – 2c x 30 (wow), 16 (clearly, pushups and dips are making my triceps much stronger), 13
- Regular Cable Curls – 2c x 20, 12, 8
- Reverse Curls – 2c x 5 (wow, biceps shot, chins blasted them), 6
- Dips- 15, 13
World Class. What can I say. I have not felt this strong or this fit in years. I did some protein in the middle of the workout, plus I waited about an hour after drinking my NO Xplode before training. Plus I warmed up. Better conditioning. Recovering faster between sets. With the exception of Vulcan Cable Squats, I rested less than a minute between sets and rushed to get to the next exercise. Just incredible. Pump, awesome! See how my reps in the chins have not increased much? I think I will reduce sets there as I think I am over doing them.
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