60 seconds to a better body!

[rangers97]

well i've decided to try my hand at keeping an online journal. my current stats are as follows:
30 years old
5'10"
194 lbs

dont have exact measurements, all I know is my waist is a little bigger than it should be! So that is my new goal, to lose the waist for the summer time. I have been doing pretty much high weight-low rep protocols for the past year, and now i've decided to try something totally different. Now I will be doing 3 sets of every exercise but with only 60 seconds of rest between the sets, and I will go for a total of 30 reps with a particular weight before I move up in weight. For example, say I do bench press and I get 12, 10, and 8 reps. that is 30 reps total and next week I increase the weight. If I dont hit the 30, I up the weight, if I don't hit 20, I lower the weight, etc. The purpose is to limit the rest so that by the end of the workout, I will not need to use the heavy heavyh weights I have been using because my muscles will be so shot by then I can use the lighter weight. So far so good...

I did 3 days last week of the new program, wed, thurs and frid, and yesterday. I will start with yesterdays workout...the routine is this:
monday-chest/tri
tuesday-back
wednesday-quads/calves
thursday-shoulders/abs
friday-hamstrings/bis

monday 3/7/05
chest/tri
60 sec rest between sets, 2 min between exercises

db bench press 105 x 10, 6, 5 = 21 -->keep same weight next week

incline bench press 185 x 7, 6, 5 = 18 -->lower weight 5 lbs next week

dips bodyweight + 25 x 10, 6, 5 = 21 -->keep same weight next week

close grip bp 135 x 10,8 =18 (had to leave could not do last set) -->keep same weight next week

man that was a crazy workout....now I have been doing dips with 90lbs attached to me for like 6 or 7 reps per set in my power routine, but this workout just killed me, bodyweight +25 was so hard to do! And the close grip bp, I did sets with 225 the other way, now I was screaming from 135....what a difference the smaller rest periods make....and so far after almost a week on this routine, my joints aren't sore either, which is one reason why I switched. So far I like it...very demanding, very cardiovascular too, but the benefit is you dont have to go heavy to get the same result, let the rest periods do the work for you!

[rangers97]

tues 3/8/05

back

really screwed up my back workout since I really didn't know what exercises to do and how much weight to use with my new scheme, so it kind of got mangled, but I did what I could

rest between sets: 60 seconds

bb row 185 x 11, 7, 6 = 24 -->keep same weight

pullup (i know I cant get anywhere near 20 pullups so I did assisted pull ups for the third set) 8,6 then assisted 8

cable row 180 x 8, 7, 6 = 21 --> keep same weight

close grip pull downs (plate loaded) 90 x 12, 10 , 10 = 32 --> inc weight next week

[rangers97]

3/9/05

rest interval 60 seconds

squats 195x13,10,8 = 31 increase weight next week

leg press 290x10,9,8 = 27 keep weight

calf press 200x13,10,10 = 33 increase weight next week

[rangers97]

thursday 3/10/05

60 seconds rest interval

db shoulder press 65x11,9,7 = 27 keep weight

side laterals 25x12,10,9 = 31 increase weight

rear lateral machine 100x12,7,6 = 25 keep weight

[rangers97]

friday 3/11/05

60 second RI

still leg dl 135x13,10,8 = 31 inc weight

leg curl 90x11,8,8 = 27 keep weight

db curl 50x11,7,6 = 24 keep weight

preacher hammer db curls 35x11,11,10 = 32 increase weight

i may decide to go to 20 total over 3 sets for isolation exercises, cause I want to go heavy, but on the small isolation exercises it is just death! The db curls were brutal...if i drop it to 20 total, i can increase to the 55 lbs next week and see how many i get with that. A heavy set with high reps such as the 50 lb db for 11 reps is just too taxing I think, especially with the short rest between sets...we'll see