This phase is Fat Loss III from The New Rules of Lifting and it involves doing giant sets–4 exercises done without rest like one giant superset. It then calls for a 60 second rest before repeating the cycle. The visualization was to help me with motivation once inside the gym.
I took the time to set up my various equipment for the first giant set. I racked up the warm up weights and did 3 sets. I then got to work. Remember, no rest between exercises and 60 seconds between giant sets
|Deadlift|| 185 x 2 x 10
175 x 2 x 10
|Explosive Pushups||BW x 4 x 10|
|Bulgarian Split Squats||20 x 4 x 10|
|2 Point Bent Row||35 x 4 x 10|
|Deadlift from a box||135 x 2 x 10|
|Dumbbell Bench Press||60 x 2 x 10|
|Walking lunges||20 x 2 x 10|
|Seated Cable Row||135 x 2 x 10|
I learned an important lesson today about how well we all should know our bodies by this point. I have trained my body for 17 months at this point. I know what it can and can’t take. For instance, I hadn’t done any dumbbell bench press movements in several months, but instinctively knew 60 pounds would work. At the same time, when I got done with the first set of the second gian set series, I knew there was no way I’d complete 4 sets (which is what my workout log said I needed to complete). I decided that 2 giant sets would suffice and that if need be, I’d adjust the next workout accordingly. I got home and looked up the phase in The New Rules of Lifting book and was surprised to see that it only called for 2 giant sets of the second group!
Right now I feel really pumped. That workout knocked me on my butt. Two types of deadlifts in one workout is serious work for the lower back. The deadlift from a box really forced me to keep my stomach muscles tight. I could feel a stretch there. Allegedly, doing the deadlift from a box will help make the regular deadlift easier. We shall see what happens. The Bulgarian split squats are alot less difficult when you remove the overhead press from the mix.
I will be doing my measurements and posting pictures again later today.
One last thing–I am doing this blog to have a source of accountability. Please let me know you’re reading what I’m writing by posting comments. It really helps me stay motivated when I know someone will be looking at my pictures and judging my progress. I work really hard at this and while I’m not always happy with the results I produce, I do analyze the results and make changes where necessary.
Thanks to Adam Waters for the mention in his blog! What a motivator to know that he has taken notice of my situation.