Century sets

[paisano3]

I had hit a plateau in most of my lifts and needed to really change things up and shock my system; so i started doing century sets last week, and will continue through this week, before one week full rest and then back to a normal heavier weight, 6-9 rep range routine.

I have to say, this form of training is no joke! I cant remember the last time i've been this sore, for this long after training. Not only am I sweating my balls off in the gym (excellent cardio with these sets) i've been feeling the affects for days (the good kind of hurt).

I can easily notice a difference both visually and physically in my muscles in the density theyve acquired using this training tool.

I am usually working 3 exercises at 1 set for 100 reps (with as little break as possible, but almost impossible to go straight through) for the larger muscles, i.e. chest, back, legs. and 2 exercersise for the smaller ones, i.e. bis, tris, calves.

I would recommend this tool to anyone who has hit a platuea and needs to jump start to their routine.

 

[Mr Incredible]

can you give us an approximate break down of one of your workouts please; poundages, excercises, break lengths etc

thanks

 

[paisano3]

sure...

here is a break down of my Chest/Try day...

Incline smith machine press - 25lb plates on each end and shoot for 100 reps straight...i hit the wall at about 60-70, drop my arms to the floor to let the blood recirculate(no more than 10 seconds) and try to shoot out as many straight as possible again (continue this till i hit 100).

rest about 5 minutes, drink water as the sweats have already kicked in high gear...

DB flyes lying on the ground - 20lb DBs in each hand and same methodology as above.

rest another 5, drink...

Upward cable flyes from low pulleys - 20lbs each handle and same

rest, drink

Tri rope pull down, with hold at bottom - 25lbs

rest, drink

overhead tri extension (machine) - 40lbs

i like the machines to keep the form as consistent as possible and i have a shoulder issue, so this helps with stability and lessens the chance of injury for me.

then i will usually hit abs every other, or every 3 days...

cable crunches - 55lbs - 100
side bends - 35lbs - 100 each side

rest

decline crunch with oblique twist - 5 sets to failure
swiss ball tuck - 5 sets to failure

maybe cardio for 20-30mins depending on time/how im feeling (but that work out is a hell of a cardio blast to boot).

 

[Mr Incredible]

tried it yesterday aching today

 

[paisano3]

good good! tomorrow will be even more of an ache.

 

[grafixLSUalum]

may the lord be with you

 

[paisano3]

the leg day sets are brutal!

100 leg extensions - 65lbs

100 rev leg curls - 45lbs

i really find the hip ab/add-ductors to be quite beneficial; so i'll throw in a 100 of each of those as well.

usually a 10 minute rest, then

100 seated calf raises - 30lbs

and 100 calf extensions on the hack squat machine. - 90lbs

and then have fun walking for the next couple of days (especially if you have to use stairs)