OYC -
Complete 3 rounds of the couplet plus cardio before moving on.
20 squats
20 high step lunges (R+L=2)
1 min cardio (run, row, elliptical, rope jump, etc.)
Complete 3 rounds of the quad set plus cardio before moving on.
10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
1 min cardio (run, row, elliptical, rope jump, etc.)
Complete 3 rounds of the quad set plus cardio before moving on.
10 pushups (strict)
20 shoulder crushers R 15/20
10 pushups (strict)
20 shoulder crushers L 15/20
1 min cardio (run, row, elliptical, rope jump, etc.)
Post Rx, or reps missed to comments.
Workout Notes:
OYC - On YOUR Count.
Go slow.
Control the weight.
Use strict shaping bias form.
The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.
Musings …
It was a privilege to be on the “Stand and Fight Podcast” with my dear friend, Rob Eastman. Such a great conversation. Sorry about the swears. :). Please forgive. My fav part of the conversation came in the last 20 min.
Rob does good things for people in REAL need. Please give him some likes and shares wherever you can.
