Okay now today I almost puked…that actually has been going on the whole time I have been trying to do this (puking that is). This workout came from the ABS Diet book and goes as such…after a brief cardio warmup I do an abs circuit hitting 4 parts of my abs and then lower back and then I stretch and warmup with light weights.
Then I begin. I start with 10-12 squats, 10 bench presses, 10 pulldowns, 10 military press, 10 upright row, 10-12 triceps pressdowns, 10-12 leg ext.,10 biceps curls, and then 10-12 leg curls. I have 30 seconds of rest between each and I am supposed to repeat the circuit twice to start and then 3 times after two weeks. But I just cannot last after the 1st one.
I tried today and I couldn’t for fear of puking mid set, and I am not a pussy at all but I just can’t figure it out. I just came off of Chad Waterburys Total Body Training and I was okay.
I think that its just the 30 sec rest periods with the higher reps. I think I have to elongate my rest or god forbid, reduce my weight…I generally drink alot of water before but I will try to up it during. I mean it is a solid workout right?[/quote]
It depends on what your goals are. Your exercise selection isnt great IMO. If someone were to make good progress on a program of this nature, they would be the type of person that would do well on any program.
Looking at what you are doing, I would say you are mainly going to accomplish increasing your lactate tolerance. However, if that were your goal you could incorporate more compound movements.
The other poster was right, you would be better off doing a garden variety strength program and resting than spinning your wheels with this one.
I am assuming your goals are to increase muscle mass and strength.
Check this out:
Pronated Inverted Row
repeat… For the Squat, Bench Press, and overhead Press do not fatigue yourself with the warmup sets. Do sets of no more than 5 reps for the warmup sets. Work your way up to 3 challenging 6 rep sets.
For the deadlift work your way up to a challenging 6, 6, and 6 rep set but start out lighter making your last set the most difficult by far.
Do 4 sets of 5 for the power clean and do 3 sets of as many reps as you can get for the inverted row and pullup.
This is a program you can progress on.