set + rest = 3 mins Chest, abs, knees press-ups.
31 - 21 -13 -15 -11 - 11 - 12 - 11
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set + rest = 3 mins Chest, abs, knees press-ups.
31 - 21 -13 -15 -11 - 11 - 12 - 11
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5). 3 mins rest between sets.
36 - 22- 17 - 15 - 13 - 13 - 13
Moderate vs light loads - 8-12 vs 20-25 reps to failure:
https://twitter.com/SandCResearch/st...602816/photo/1
Another Sally attempt this evening - 2 mins 12 secs - I'm getting worse!
That's really interesting Mike - thanks for posting. I was wondering though, if the weight remains the same for, say bicep curls, but the number of reps per set declines due to fatigue over a series of set (from say 25 plus, down to set of 10 to 12) is that having an equivalent effect? Ummm... I'm guessing probably not as the muscles will be in a different state of 'potential' once the exercise period has begun, compared to when they were fresh at the start of the period. Not sure I'm making sense - must be cognitve fatigue as well ;)Quote:
Originally Posted by Mike T
They did 3 sets of each exercise, and each set was done to failure. I assume they stuck with the same weight, and the number of reps came down as they worked through the sets, but as it was only 3 sets, not by that much. The light group did a lot more work, but only obtained a similar amount of hypertrophy.Quote:
Originally Posted by Mossdog
So I think it depends on what sort of weight is available, and whether you enjoy a light or a moderate weight, as long as the sets are done to failure.
set + rest = 3 mins Chest, abs, knees press-ups.
32 - 24 -12 -11 -14!! - 11 - 12 - 11
Not sure what happened to get 14. A sudden surge of positive thinking seems so uncharacteristic. Need to watch that :)
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5) to failure. 3 mins rest between sets.
33-23-16-13-12-13-10
set + rest = 3 mins Chest to floor, abs, knees to floor press-ups.
36 (Yaaay) - 22 :( -16 -11- 11 - 11 - 11
As I found with bicep-curls, I'm going to have to rethink this regime. I was chuffed I could churn out 36 'out of the bag' so to speak, but it meant that there was precious little time to rest before the start of set 2 (about 1 min). So set 2 was particularly brutal. After that I always had about 2 mins of the 3mins remaining for rest/recovery, and that seems to allow a 'base' number of reps of around 11 - which I could have continued.
Next time I'm going to return to a set rest period of 3 mins, regardless of how long each set takes to complete and see what effect that has. Not sure which is the best regime for strength building. May need to tweak the manner (elevated feet or add weight) of the first set to make that set harder and so reduce the number of reps. We'll see.
Every Minute On the Minute (EMOM) press-ups routine. That's 10 reps (floor to lock to floor) press-ups every minute for 10 minutes.
This is the reverse of yesterday's regime, as it becomes much, much harder after an initially easy first few sets of just 10 press-ups. As one inevitably slows, the remaining time (secs) for recovery within each minute is markedly reduced. Figures are for secs of remaining time in each i min. period for each of the 10 mins.
41 - 41 - 38 - 38 - 35 - 29 - 27 - 22 - 10 - FAIL
I just couldn't do the final 10 reps in the final set of the last minute, as I only managed to squeeze out a measly, excruciating 7 reps :( . Ouch!
Probably should have tried a non-press-up exercise after yesterday's. Also, I had a fall on ice during today's run, which has left my leg knee aching a bit (excuses, excuses :rolleyes: )
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5). 3 mins rest between sets.
40 - 22- 14 - 14 - 13 - 12 - 12
Every Minute On the Minute (EMOM) press-ups routine. That's 10 reps (floor to lock to floor) press-ups every minute for 10 minutes.
After Sunday's second EMOM proved disastrous (following my hubris on the first attempt left me contemplating doing 12 reps per set), I had to give it another go.
Secs remaining for each of the 10X 1 min sets.
41 - 41 - 38 - 44! - 44! - 43! - 41 - 39 - 39 - 32
Clearly, Sunday's effort was an aberration.
Some days, eh...
The real Bring Sally Up challenge attempt again. 2 mins 28, so a fail, and a long way short the whole challenge, but just 3 secs behind my record.
I thought I might have slipped passed my record so far given the multiple reps Ive been doing recently. I attempted this with standard press-ups (not chest/abs/knees to the floor), as I think resting my body on the floor would make the isometric element too easy, albeit a greater range of motion.
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5). 3 mins rest between sets.
39 - 22- 15 - 13 - 13 - 11 - 12
set + rest = 3 mins Chest, abs, knees press-ups.
30 - 21 - 14 -15 - 12 - 11 - 12 - 11
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5). 3 mins rest between sets.
41 - 21- 22 - 13 - 13 - 12 - 12
Strained my forearm today doing 45kg barbell bicep curls (sets of 15). Quite a bit heavier than i'd usually go for.... worked up from 35kg-40kg, then a weak point was found in my forearm.
Thankfully due to xmas and races i won't be back at gym until wednesday.
Ouch! Sorry to hear that Travs. Hope it's sorted soon and doesn't interferer with Christmas Cake handling and such.Quote:
Originally Posted by Travs
I used to use a bar, many years ago, but I found it often led to lower back issues for me. Im sure it was my poor technique, but I've avoided since and try to keep the dumbbells as close to my body as possible, and that seems to work. Having said that I'm aware I'm clocking up too many reps in the first sets, so will see if I can add some weight, althoguh my aged weights have limited combination opportunities. We'll see... MERRY CHRISTMAS
set + rest = 3 mins Chest, abs, knees press-ups.
32 - 23 - 16 - 15 - 11 - 11 - 12
Dumbbell bicep curls 2x10kg. Eccentric lowering (count of 5). 3 mins rest between sets.
39 - 22- 22 - 12 - 12 - 11 - 11
set + rest = 3 mins Chest, abs, knees press-ups.
33 - 23 - 17 - 15 - 10 - 11 - 12 - 11
Every Minute On the Minute (EMOM) press-ups routine. That's 12 reps (floor to lock to floor) press-ups every minute for 10 minutes. After the previous attempt with 10 reps was fairly straightforward, I increased the number of reps to 12 for the 10 sets. Disaster!!! I thought that after yesterday's break I'd have an edge and today's run was just an easy 6.5 miles on the fells behind. But...
Secs remaining for each of the 10X 1 min sets.
39 - 36 - 38 (looking up YAY)- 36 - 26 - 14 (Jezzz!) - 8 - 2 - fail - fail :(
Because of the nature of this exercise, when it starts to go wrong there's little chance of recovery.
set + rest = 3 mins . Floor to lock to floor, press-ups.
34 - 24 - 19 - 14 - 11 - 11 - 12 - 11
Are you doing these with a 10kg weight in each hand? I only have an 8kg bar and an 8kg kettlebell so cannot use them simultaneously. Having just gently restarted doing upper body exercise I have managed 1 set of 15 reps on each side - I am taking it easy for multiple reasons - I can remember getting a very sore biceps tendon doing biceps curls decades ago. I am very impressed with your numbers.Quote:
Originally Posted by Mossdog
Another crack at a Sally attempt - 2 mins 23 secs (rubbish form towards the end!)- Some progress, but I've still aways to go;)
Yes, two 10kg weights in each hand raised and lowered simultaneously. They're ancient (30 yrs old?) Orbatron weights (red plastic covers), so that's 2x4kg + 1x2kg in each hand. I've got a couple of spare 4kg weights I could add to increase the weight to 12kgx2. They are quite bulky and it means I have to adopt a 'hammer' grip to lower and raise them from adjacent to my hips when my arms are full extended downwards. Just below my waist. That's probably not a bad thing as I believe it can prevent lower arm / wrist strain. I choose to lift simultaneous as it prevents me potentially being tempted to twist my body and wrecking my back. I'm constantly mindful of my lower back and try and keep the weights as close to my chest as possible to prevent too much of a 'lever-effect' and also trying to avoid any momentum swinging of the weights from my sides upwards.Quote:
Originally Posted by Mike T
Every Minute On the Minute (EMOM) press-ups routine. That's 12 reps (floor to lock to floor) press-ups every minute for 10 minutes.
Secs remaining for each of the 10X 1 min sets.
42 - 40 - 39- 36 - 34 - 32 - 22 - 11 - 2 - fail
Better than the last EMOM of 12 reps, but still a frustration.
Technique matters - 25 R and 21 L today, by lifting the bar vertically with my elbow going back, rather than moving the bar in a semicircle and keeping my elbow still.
That sounds good Mike.Quote:
Originally Posted by Mike T
Today, I tried something a little different. So, back to the floor to lock to floor pressups until failure, but then a 3 mins 'rest' in between sets, during which I did one set of 30 squat reps, in each rest and a set of squats to finish.
Press-ups 33 - 25 - 20 - 16 - 15 - 15 - 15 - 12
I had initially set out to do press-ups+ rest = 3 mins, but somehow got distracted! As it happens, I enjoyed the change.
I should add that, unlike Mike, I did not go for a run today:D
Biceps curls - 8kg bar - lifting vertically: 28 R, 26 L.
That's some marked progress from yesterday - well done.Quote:
Originally Posted by Mike T
Sally attempt - 2 mins 19 secs - not so good as my last attempt but I kept the form much tighter this time.
The initial improvement in an exercise is apparently due to enhanced neurological coordination rather than muscle strength/hypertrophy - then of course there is a levelling off as the neurological coordination has done all it can, and we need to wait for the muscle fibres to do their thing.
It is a pity form cannot be measured!
Too true! :DQuote:
Originally Posted by Mike T
Dumbbell bicep curls. Increased the weight to decrease the number of reps. Now 2X12.5 kg. Simultaneous lifting with both arms. Eccentric lowering (count of 5). Reduced the rest to 2 mins between sets during which I did sets of 30 rep squats to fill in the time. Curl Reps were to failure, per set.
18 - 12 -8 - 7- 7 - 8 - 7 - 7
Massive reduction in the number of reps per set despite only a 2.5 kg increase on each arm. Probably also affected by my caution in keeping form with the increase weights and the fact they're obviously bulkier than previously, and I wanted to ensure the movement was smooth and of best form. Whatever, good result in lowering number of reps per set.
Equipment matters! I tried biceps curls with my 8kg kettlebell: 21 R and 16 L. Because of its bulk it cannot be lifted vertically the whole way - it has to do a little semicircle near the top. The bar, despite being clumsy because of its length, is much more comfortable to lift.
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering (count of 5). 2 mins break between sets during which I did sets of 30 rep squats. Curl Reps were to failure, per set.
20 - 16 11 - 10 - 9 - 8 - 9 - 8
It's the eccentric lowering that is the killer.5 seconds became more aspirational towards the last couple of reps per set!
8kg bar, biceps curls, lifting vertically: 31 R, 25 L.
set + rest = 3 mins . Floor to lock to floor, press-ups.
32 - 26 - 20 - 13 - 12 - 11 - 10 - 11
Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms. Eccentric lowering (count of 5). 2 mins break between sets during which I did sets of 30 rep squats. Curl Reps were to failure, per set.
21 - 14 - 11 - 9 - 9 - 10 - 9 - 8
EMOM press-ups routine. That's 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.
Secs remaining for each of the 10X 1 min sets.
43 - 43 - 43 - 40 - 39 - 34 - 22 - 10 - 2 - fail
I loath this exercise version. It often seems at the beginning, that all's going so well indeed, and then by set No7 my strength plummets off a cliff, and there's no chance of recovery. Crash!
8kg bar, vertical lifts to failure: 35 R, 24 L. I must try my left arm first next time.