Jose Raymond’s Back Doug on Kauai
We have all been there! The grind of training 6 days per week with particular body parts on specified days and a regimented array of exercises that “must” be adhered to because that’s the “PLAN.” So, we push ourselves through our workouts each and every day without looking to the left or to the right. Sameneness, boredom, and the drudgery of routine soon take over and our training becomes less than optimal. We have so bought into the notion that to vary workouts is heresy and we press on with our perfectly tuned and orderly march through the week’s alotted workload. Predictably, we stop seeing the anticipated changes in our physiques and/or our strength. When this happens we are in crisis to do something different to get a new fire lit under us. I personally, have been very fortunate to have a Coach like Justin Dees who has introduced the concept of “SUPER SETS” into my routine to challenge me to improve and to take me out of the mundane. Let me share with you a couple types of “SUPER SETS” Justin has set up for me. I’ve definitely benefitted from the routines and my hope is that you will too.
Doug at Nationals 2015 Jose Raymond Posing
MY WEEKLY WORKOUT SCHEDULE
MONDAY: Shoulders, Traps, Abs
TUESDAY: Calves, Hamstrings, Abs
WEDNESDAY: Lats, Back, Posterior Delts, Traps
THURSDAY: Arms, Triceps, Biceps, Abs
FRIDAY: Calves, Quads, Abs
SATURDAY: Chest, Anterior Delts
Going through this regimen in the manner described by Justin is great and it has enabled me to make very significant gains over the last 2-3 years. My Coach encourages me to push myself through the workouts doing at least 7 sets of 12 reps using a respectable or ascending weight with each exercise. This discipline to stay on task has taught me much about “staying the course” and trusting the process. The gains have followed and I am very happy with them.
Recently, I have asked Justin to show me more exercises aimed at particular muscle groups that I felt may not be getting the appropriate amount of work. At first he added a couple here and there and they helped immensely. Then, as if he could read my mind he had me go through a series of exercises with very little rest that were aimed directly at my Lats and back and then another series focused strictly on my arms. These have destroyed my preset expectations that I had before. I am better because of these adjustments. My numbers at 12 weeks out now are: Weight: 196 lbs. Body Fat: 4.8% and my Lean Body Mass: 186.5 lbs. I am a happy camper.
LAT AND BACK SUPER SET DESCRIPTION:
Note: This series of “SUPER SETS” must be performed 5 times through
1.) Seated low long rows with straps (I will let you choose the weight resistance) doing 12 reps
2.) Standing rope pulls: First do 12 reps of high pulls and then without stopping do 12 reps of low pulls to the waist.
3.) Seated Lat Pull Downs with straps for each hand. 12 reps
4.) Seated Lat Pull Downs with bar to back. 12 reps
5.) Seated High Pulls for Posterior Delts with straps
Do this series in the sequence above times 5 with very little time between sets
Then, finish your Lat and Back training as you normally would.
Give it a try and FEEL the burn!
TRICEPS SUPER SET DESCRIPTION
Note:This series of “SUPER SETS” must be performed 5 times through
1.) Standing Rope push downs for 20 reps (use a goodly amount of weight). With this exercise split the rope apart at the bottom of the push down with each rep.
2.) Without letting go of the rope bend over at the waist and push the rope straight down toward the floor “without” splitting the rope at the bottom. Keep your hands together for 20 reps.
3.) Immediately turn aroud and go to the cable on the opposite side. Using a straight bar do 20 reps using your thumbs on the bar in an underhanded fashion.
4.) Then, turn your hands over and using the same bar do 20 reps of straight bar push downs.
5.) Now return to the rope and this time turn around and do over the head rope extensions foer 20 reps.
Do this series in the sequence above times 5 with very little time between sets
Then, finish your triceps workout as before.
This routine will destroy your triceps.I have done this with every arm workout and the pump is fantastic and the burn is intense…..My arms have grown hugely.
Flex Lewis and Doug Doug by pool
Remember! Routine makes all of us very boring characters with not much personality. Stale training will eventually lead to a state of regression and failure. Don’t let this happen! Use these “SUPER SET” routines to spice up your workouts. Devise new ones that can help push you to the next level.
Let me know how you adjust your training to maximize your effort and your gains.
This is “OUR TIME” and we dare not fall into a life that is too predictable. There is no excitment or adventure in being in a death spiral of routine existence.
Until next time.
Douglas E. Graham, Lt Col, USAf, (ret), MHSM
Six Pack and Senior 