Pull overs 100 x 24 DRP
Shrug 265 x 33 DRP
DB curl 50s x 13 DRP
RDL 3 x 10 w 185 SS
Leg Ext 2 plates slow x 26 DRP
Second A workout from last Friday
Low incline DB fly 50s x 22
Lying DB Tri ext 25s x 38
Upright row 135 x 26
Pull over 100 x 27
Shrug 275 x 22
Paused Leg ext 2 plates x 34
Reset leg curl 1 plate x 24
Spider curl 25s x 33
Switching it up a little from DC to Arthur Jones Colorado Experiment style of HIT with a month of full body workouts, negative only lifting and all sets to failure. I’ve done this before but I never kept up with change in body weight and I didn’t do nutrition right. Mirror wise it worked before.
Starting weight 222.5
Day 1
RDL 225 x 10
Leg Ext - Neg only 2 plates x 7
Squat - 315 x 9
Leg Curl - Neg only 1 plate x 8
Pull Over 105 x 12
Inverted Row BW x 5
OHP 115 x 10
Chin - Neg only BW x 5
Lying DB Tri Ext 50s x 7
Preacher Curl - Neg only 85 x 7
Fly - Neg only 50s x 9
Reset due to illness last week. Starting back with day 1 of Ellington Darren’s version of the Arthur Jones Colorado Project. I’m going to tweak it a little here and there and substitute some exercises due to a lack of equipment and spotters. All sets to failure. Not worried about weight or number of reps.
Day 1
RDL
Leg Ext - Neg only
Leg Curl - Neg only
Squat
Pull Over
Inverted Row
DB Seated OHP
Chins - Neg only
Lying DB Tri Ext
Curl - Neg only
Incline Fly - Neg only
Side tracked with more illness and kids athletics. Back at it…
11/20/19
RDL
Leg ext - neg only
Leg Curl - neg only
Squat
Pull over
Chin - neg only
Curl - neg only
UR row
Tri ext
Low inc fly - neg only
11/22/19
Pull over
UR row
Curl - neg only
Tri ext
Low inc fly - neg only
RDL
Leg ext - neg only
Squat
I shrunk while I was out. Down to 219.
RDL
Leg Ext - Neg only
Squat
Pull over
UR row
Tri ext - neg only
BB curl - neg only
Incline fly
Inc fly - neg only
Skull crusher- neg only
UR row
BB curl - neg only
Pull over
RDL
Leg ext - neg only