Today’s Workout – June 15, 2009

leg press ronnie coleman

Monday’s Workout

Warm-up

  • 10 min of Joint Mobility exercises & Dynamic Stretching
  • including kicking, punching & Turkish Get-Ups

Workout

Superset #1

  • 1 Arm Standing Cable Row – 81x tempo – 90 x 8, 105 x 8, 120 x 8, 135 x 8, 150 x 8, 165 x 5, supersetted with
  • Stab. Ball Terminal Leg Extension – 151 tempo – 6 sets of 10 reps

no rest between sets – 1 min rest between superset 1 & 2

Superset #2

  • Cybex Leg Press/Squat Hybrid Machine – 911 tempo – 5 sets of 10 reps @ 540 lbs, supersetted with
  • Incline DB Fly – 91x tempo – 5 sets of 8 reps @ 45 lbs

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

  • 2 Arm Cable Tricep Pushdowns – 91x tempo – 3 sets of 15 reps @ 150 lbs,  supersetted with
  • 2 Arm Cable Slide Reverse Grip Curls – 91x tempo – 3 sets of 10 reps @ 150 lbs

No rest between sets

30 sec rest between superset 3 & 4

Superset #4

  • Dragon Flags – BW – tempo 91x – BW x 8/5/5/5/5/3, supersetted with
  • Vacuums – 6 sets of 5 reps – tempo 191

No rest between sets

Vacuum - Frank Zane
Vacuum - Frank Zane

Flexibility/Mobility Training

  • 15 minutes of static & pnf stretching

Notes:

Slow negatives suck

2 thoughts on “Today’s Workout – June 15, 2009

  1. Tempo = speed of repetition

    I used a 3 digit tempo code

    The 1st number number represents the speed of the negative portion of the lift (lowering the bar to your chest in a bench press)
    The 2nd number is the time spent paused at the bottom of the lift (bar on chest in a bench press)
    The 3rd number is the time spent on the positive portion of the lift (pushing the bar away from the chest)

    So, a 911 tempo means 9 seconds on the negative, 1 second pause at the bottom and a 1 second lift on the positive.

    Re – The Vacuum – I added a picture to the post of bodybuilder Frank Zane doing one.

    To do a vacuum, you blow out all of the air in your lungs and then suck in your gut as hard as you can & then hold it.

    Unlike Frank, I did it laying down on the floor and with my shirt on. Don’t want to start a female stampede

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