Ok, just completed day 3 which I am using as a final prep. Today, I jotted down my reps and weights used. Here's how it went:
6 minute warm up on the treadmill. Not fast just a steady walk to get the blood flowing.
Leg Curl: 90 lbs for 10 reps with a 4 up 4 down speed. Felt like I was at failure.
Leg Extension : 180lbs for 17 reps 4up 4 down. I could have probably down more. I will up the weight on Monday.
Leg press; 255 for 16 again 4 up 4 down. More weight on Monday.
Straight arm pullover w/ one dumbell: 45 lbs for 10. I have some doubts on my form here, but it felt good, 4 up 4 down
Here a grabbed a quick drink. dripping with sweat.
Bench press on machine 180 lbs 4 up 4 down for ten reps. While it felt like faliure, I think I will take it down 10 lbs for form. ( I felt a little shakey.)
Bent over row with barbell: 80 lbs for 11 reps. Nice burn, felt like faliure. (I am using an easy curl bar thats preset to save time)
Overhead press: 70 lbs 4up 4 down for 10 reps. Tried for 11 reps, couldn't press it up.
Bicep curl: 80 lbs 10 reps 4 up 4 down. tried for 11, no can do.
Tricep ext. with one dumbell: 45 lbs 10 reps 4 up 4 down. Gotta tell ya, right after the overhead press and bicep curl, this kills..
Wrist Curl: 70 lbs for 10 reps, 4 up for 4 down. couldn't do 11.
Calf raise: 270 lbs, 4 up 4 down 10 reps. My right calf is killing me...
Trunk curl: 15 reps 4 up 4 down. I could have down more I think, if I paused for a small rest.
Overall it took me less than an hour (about 50 minutes).
Here is Monday, five weeks later on a Mon/Wed/ Fri schedule:
Leg curl: Friday 105 for 12, Monday105 for 11. Massive leg cramp in my calf on rep 7. Fought through it, though.
Leg ext:Fri:120 for 13 Mon 120 for 14
Leg press:Fri 330 for 14, Mon 340 for 12. Moved to the leg press with free weights. Back in the day, I was squeezing out 800lbs rapid fire on this machine. Now, I am moving at a slower pace, and getting more from it.
Straight arm pullover:Fri: 60 for 13 Mon:60 for 13
Bench press Fri:210 for 10 Mon 210 for 8
Bent over row:Fri 100 for 13 Mon 100 for 13
Overhead press:Fri 85 for 11 Mon 85 for 10
Bicep curl:Fri 75 for 10 Mon 75 for 11
Tricep ext.Fri 55 for 11 Mon 55 for 9
Wrist Curl: Fri 85 for 12 Mon 85 for 11
Calf raise:Fri 330 for 12 Seated calf raise 160 for 9 (Switched machines as the standing calf raise didn't go any higher. I guess I will take it back a bit to compensate for not using my full body.)
Trunk curl:Fri 40 reps Mon: Ab Machine 80lbs for 45 reps.
I have already had to swap out two exercises as the machines didn't go any higher. I am leaner, showing more definition and feeling stronger, all on 45 minutes a workout. My forearm is measuring in at 14 inches, and my upper arm is a solid 17 inches. My bicep curl dropped, after an injury, which I went down to 65 and am now back up to 75.
Every new article I have been reading lately has discussed using a slower cadence, and more controlled technique. This is the basic principle of HIT. Going to faliure is difficult, and if you don't take it there, you won't acomplish your goal.