NOTE
In this program, every exercise is only performed for 1 working set. That set is preceded by two 6-rep sets, done heavier than a normal warm-up but not to failure (the program call for a 7 out of 10 on a rate of perceived exertion scale).
I only listed the preparation sets on the first workouts of the log: just keep in mind that this is true for every exercise, even when the working set is the only one listed.
For the working set, which is taken to failure, a special technique is employed, choosing between a double rest pause, an mTOR activation technique, and a double dropset doing 6, 8, then 10 reps.
For the rest pause sets, I stated the amount of reps I got for each “mini-set,” usually around 6, 3, 2 reps.
For the mTOR technique, which consists of 5-second negatives followed by a 2-second stretch for every rep, with post-fatigue loaded stretching at the end of the set, I will list the number of reps I got.
For the 6-8-10 dropset sets, I will list the weight used for each dropset and in case I get more than 10 reps on the last set, I will state it.
WEEK 1
-Monday was January 1st so the gym was closed. I started off Tuesday doing Monday’s workout.
-Tuesday
Romanian deadlift
2 sets of 6 ramping up the weight then
202 lbs / 92 kg x 1 set with double rest/pause:
6 reps, 3 reps, 2 reps
Prone lat pulldown
2 sets of 6 then
154 lbs / 70 kg x 1 set with double rest/pause (6, 3, 2 reps)
Dumbbell rear delt raise
2 sets of 6 then
1 x 6-8-10 dropset:
22 lbs / 10 kg x 6
15 lbs / 7 kg x 8
11 lbs / 5 kg x 10
Standing EZ bar curl
2 sets of 6 then
71 lbs / 32.5 kg x 1 set with double rest pause (6, 3, 2 reps)
10 min treadmill
-Wednesday
Front squat 136 lbs / 36 kg rest pause (6, 3, 2)
Dumbbell Bench Press 70 lbs / 32 kg rest pause (6, 2, 2)
Dumbbell Side Raises 6-8-10 dropset
26 lbs
22 lbs
17 lbs
Lying triceps extension with mTOR activation technique (5-second negative + 2-second stretched position hold)
24 lbs x 6
-Thursday
Leg curl 6-8-10 dropset
59 lbs
48 lbs
37 lbs
Dumbbell pullover with mTOR technique
35 lbs x 8
Dumbbell Chest-supported Row with double rest/pause
57 lbs x (6, 3 ,2)
EZ Bar Preacher Curl with mTOR technique
55 lbs x 9
-Friday
Leg extension 6-8-10 dropset
110 lbs
88 lbs
66 lbs
Pec deck with mTOR technique
77 lbs x 8
Seated Dumbbell Overhead Press with double rest pause
52 lbs x (6, 3, 3)
Close Grip Decline Bench double rest pause
136 lbs x (6, 3, 3)
-Saturday
Leg curl with mTOR technique
55 lbs x 8
Underhand Lat Pulldown 5-8-10 dropset
154 lbs
132 lbs
99 lbs (failed at 7th rep)
Seated cable row with mTOR technique
121 lbs x 8
Dumbbell hammer curl 6-8-10 dropset
30 lbs
24 lbs
17 lbs
The first week went pretty good, despite only having the possibility to train 5 out of the 6 intended days.
I was a bit conservative with the weights, especially on the mTOR technique sets and on dropsets. From week 2 most weight have increased.
Will soon post weeks 2 and 3.