Quote:
Originally Posted by Iliftrocks
Just for fun, what is your current routine? ( Not a personal trainer, just interested )
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Me and a coworker go down for 15 minutes to 30 minutes a day during our break at work. Right now we do benchpress on MWF, biceps on MWF, sometimes lunges or kettlebell on MWF. Occasionally we do dumbbell presses on either MWF. On Wednesday we do a big lat workout with 4 different lat exercises. On T/TH we do 21 Supersets which is getting a 12-15 pound weight in each arm and lifting it perpendicular to your body out in front of you, then to the side, then press them to the ceiling, each 7 times, for 3 sets.
This is just the normal stuff, we also do some miscellaneous workouts like pushups or ab exercises to vary it up.
-----Added 26/1/2009 at 08 : 59 : 42-----
Quote:
Originally Posted by highthief
Fourth, I'd evaluate where you are and perhaps adjust your goals. What weight can you do for 8 reps (that's failing at 8 reps)? I have found that whatever you can do for 8 reps is 75-85% of a one rep max. Try seeing what you can do for 8 and then do the math and see if you are near where you want to be.
Fifth, did you warm up adequately prior to attempting the max? That is to say, no stretching (stretching hurts your power prior to lifting) but doing a few warm up sets with lighter weights.
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I will see how much I can do for 8 reps today.
I usually do warmup before the max but I don't know how to do it properly. I usually do 125x5 and then 135x5 before I max but I'm just guessing that this works. I may not be warming up correctly. How much should I be doing to warmup?