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On heavy sets, I usually wait 3-4 minutes.
I skipped the gym today, we drove from San Diego to Phoenix to spend the holiday with the rest of the family. Will be making up for it tomorrow
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quick update:
Saturday - got the the gym at 1:15pm and realized I only had 45 minutes to warmup and workout. Was a very quick leg day...mostly volume.
Squats
135x7
135x9
135x12
135x12
185x10
185x10
traveling lunges across the gym and back x 3
for such a brief workout, glutes were still a little sore.
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Tonights back workout
BB Rows:
135x15
135x15
135x12
185x 8
185x8
225x5
225x4
Between sets of rows did overhead presses.
135x8
135x8
135x6
135x5
135x5
135x4
135x5
went to machine and worked on high rows...was a hammer strength machine (this is isolateral - weights are listed per side)
80x12
80x10
90x8
90x7
80x6
70x9
cable rope face pulls: misc weight for 4 sets
wrapped up with 15 minutes of cool down on the elliptical trainer - had to run to have dinner with the folks...visiting them for the holidays. I miss my gym already. But, I will say, there are more ladies at the LA Fitness in Phx than there are at mine in San Diego (it's near a tech center and is mostly filled with engineers)
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been pretty hard to make time to hit the gym much since I'm visiting my family for the holidays...kinda makes me grumpy when I don't get to workout as I would like.
But, Tuesday night I hit a quick chest session...and I mean quick!
BB bench
135x15
135x25 (I like to do some light weight volume)
135x25
learned that my body is mad at me...got a really terrible chest cramp that I spent like 5 minutes stretching out.
225x3 (chest cramp popped back up and I had to bail)
135x15
155x12
185x12
225x8
225x8
225x6
225x5
done...surprisingly my chest was pretty sore today.
Tonight, was a joke...only had 40 minutes to workout before having dinner with the family.
with such limited time, I mostly stuck to cardio, but I did a quick 15 minute shoulder routine
arnolds:
35x15
40x15
40x15
65x8 (normally pretty easy for me...these were challenging. realizing I'm not anywhere near my routine of hydration and diet/etc)
65x8
75x4
55x10
wrapped up with 20 minutes of cardio on the elliptical...hills, level 4
we were supposed to leave for San Diego tonight, but my parents freezer broke. I went and got them a new one today, picked it up and delivered it. with all the stuff they had in their current one, we couldn't wait for delivery. Will be getting up early tomorrow to hit the road home.
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