Gene's
No Wimp Workout
I
am training with a partner now, something I rarely do anymore. Ginger
is a college senior I helped about three years ago when she was
trying to do squats on the calf machine. The only thing we have
in common is our desire to improve. We train much harder than anyone
else at our gym. Three years ago she was afraid to venture into
the free weight room. Today she used the entire stack for low-cable
rows. She is a pretty blonde 5' 7'' 125 pounder who's thrown up
during squats and deadlifts but she has never wimped out on a set
or missed a workout. She wants to compete in bodybuilding contests
and I want to stay young forever so we push each other hard.
This
week's routine:
Monday
Bench
press 6 sets
I increase the weight 5 pounds each week
Low incline flyes 6 sets
DB presses 4 sets
Cable lateral raises 4 sets
Close grip bench presses 6 sets
Wednesday
Deadlifts
8 sets
Shrugs
4 sets
Low
pulley rows 8 sets
(I use one arm since the entire stack is only 160)
DB pullovers for 3 sets
Front lat pulldowns 3 sets
Heavy DB rows for 3 sets
Barbell curls 4 sets
Hammer curls 2 sets
Reverse curls 2 sets
Wrist curls 2 sets
Reverse wrist curls 2 sets
Friday
Weighted crunches 4 sets
Squats 6 sets
Thigh
extension 4 sets
Hyperextension
2 sets
Leg curls 4 sets
Calf raises 8 sets
We
use good form, slow reps at least 4 reps per set. It is unusual
for me to go above 8 reps but I get as many as I can on each set
. Every set is THE SET. I never hold back or pace myself
for the next set. For the newcomers, I am a 50 year old vegan; I
am now up to 155 at 5'5.'' I try to eat mainly raw veggies and fruit
about 6 meals a day. I have been lifting without a layoff since
Feb. 1966.
Gene
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