We have been experimenting with super slow training on Flex Friday aka Arm Day. The feel is much deeper than the normal pump burn and it's just plain ole different which makes it fun. If you try it, be warned that it takes a tremendous amount concentration and focus...which is also really cool. (or at least I think it is) The objective is to move the weight as slow as possible without it "jerking" along the path. This week's goals were to pick a weight where temporary failure was reached somewhere between five and eight reps. Remember, this is about increased time under that tension If you get eight or more reps, in set number one, go up in weight If you don't get five reps, Go Down in weight Here's the exercise order: Rope Tricep Push down BB Curl DB Supine Tricep Extension DB Curl C/S Tricep Kick Back Concentration Curl Again, no bike commute with the unbreathable air quality. (this nonsense is getting old) Plus the normal rehab/prehab:
AirDyne: 22 minutes
To be done DAILY!!!
2 sets of 15 reps followed by 1 more set of 10 of the following exercises *
Reverse Hyper
GHR
Back Extension
Side Flexion
Suspended Knees to Elbow
DB Lateral Raise
Push Ups
Cable Flys
* ONE set of Rear Delt Destroyers modified:
1x30-20-10x36-28-18
