In addition to our podcast yesterday, Nancy and I did Day 4 of our hypertrophy phase. In the second half of the light week, volume increases from 12 to 15 reps while maintaining the same weight (60% of 1RM or 80% of 10RM; your 10RM tends to be 75% of your 1RM). The thing I'm liking about this particular program is that it is fairly parameterized. You know where you are at all points.
I'm convinced that measurement is key to making progress. As Blaine points out though, it takes a bit of discpline to reap the rewards. I suspect it's just one of those things you have to work into.
Here's the workout. I list weight/repsXsets:
- Paramount leg press: 320/15X4
- Hammer prone leg curl: 60/8X3
- Smith Machine lunge: 83/15X4
- T-Bar Row: 90/15X4
- Freemotion lat pulldown: 100/15X4
- BOSU crunches: 15X4
- Triceps overhead rope extensions: 90/15X4
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