Tag Archive: blood volume training


Yesterday was a rest day so I linked to another blog of someone I know.

Got up this morning headed down to the gym, time to switch it up!  Instead of cardio I did arms, since the gym had just opened, and wasn’t crowded.  Crazy BVT time!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12, closegrip incline pushups x 12, drag curls 45 x 12

notes:  Blood Volume Training is insane as always!  I am getting used to it in the sense I know what’s coming, so I can move through it confidently.  At one point, a friend came over to cheer me on, but when I told her (it was my last set) I was about to do 14 exercises back to back, she said “why would you want to do that? I have to go tan” and walked away, hahaha.  So much for cheering me on!

Ran off to work, had meetings all day, kept up my diet, kept it clean and sharp.

After work headed to the gym.  Again.  Honestly didn’t want to go, haha.  But it was time for willpower!  Time for Back!  Double Gym Day!  On a cut!  Fierce!

Back:

bent over rows (45 sec rest) 1 warmup, 225 x 8, 8, 8, 7

widegrip pulldown (30 sec rest) 210 x 12, 8, 8, 5, 4, 3

closegrip machine row:  120 x 45, rest 55 sec, 35 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 40, rest 60 sec, 30 reps, rest 30 sec, 20 reps, rest 10 sec, 10 reps

cardio:  lateral machine thing, 30 min

notes:  I could tell I was off right away.  Energy faded fast on the rows and the pulldowns.  I soon realized it was my grip.  I thought 9 or 10 hours was a sufficient gap between workouts, but my arms were still fried from this morning!  My forearms wouldn’t work, my hands couldn’t grip.  I tried to push through it on the pulldowns, kept doing sets, and the reps kept dropping and dropping, so I gave up.

As soon as I did the 100 rep pump sets, my back could keep up fine, and actually my performance was better than it was the last time I did this routine, on June 12.  So my back was fine, it was my grip that was shot.  I had considered using straps for the pulldowns, but I had done 4 sets of rows and 6 sets of pulldowns, and did 2 massive pump sets of 100 reps, so I figured screw it, my back had gotten plenty of work, haha.

For cardio I tried out this odd looking side to side gliding cardio lateral contraption the gym had installed.  I tried it out:  tried out different angles, amount of lateral movement, resistance, I tried leaning back on it (like the diagram showed), even “sitting” in chair position as I pumped the legs to work the quads more.  Was it ok?  Yeah I guess so, nothing revolutionary.  But novel!  Yay for mildly different!  Pray to the Gym Gods someone doesn’t snap their knees up going side to side against resistance while crouching in a chair pose!

And that was my day?  How’s it going with you?  Any good workouts?  Let’s cross fingers I lose some damn weight this week!

Advertisements

Back and Arms Pump

In between rounds of Arrested Development, I went down to the gym.  Back & Arms!

Back & Arms (all Back sets are 30 sec rests, Arms about 90 sec rest b/w giant sets)

widegrip pulldowns:  warmup x 2, 195 x 12, 10, 8, 8

underhand pulldowns:  180 x 10, 9, 8, 8

t-bar rows:  115 x 9, 10, 10, 10

closegrip row machine:  180 x 12, 12, 12

closegrip cable rows:  180 x 12, 12, 12

machine hyperextensions:  300 x 12, 12, 12, 12

Arms Giant Sets:  Set I.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12

Set II.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 50 x 12

Set III.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 50 x 12, high straightbar curl 50 x 12, reverse tricep extensions 60 x 12, reverse curls 40 x 12

Set IV.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12

Set V.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 90 x 12, db curls 25s x 12

Set VI.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 110 x 12, db curls 25s x 12, tricep extension machine 80 x 12, bicep machine 60 x 12

 

notes:  Does that look insane or what??  Volume for days!  It’s like climbing Mount Olympus.  The overall goal was to go heavy as I could on the back work while maintaining low rest, and to go low weight but high rep on the arms, hitting them from every angle.

The pulldowns started out HEAVY.  I was a little surprised.  I grunted my way through the first 12 sets, and I figured I was having an off day since I couldn’t hit 12 reps like at alllllll, so I lowered the weight on the next few sets and found it almost TOO easy.  Well, the closegrip machine was too easy, the closegrip cable still felt kinda hard.  I was feeling burnt out so I did machine hyperextensions.  Those are kind of easy despite me doing the full stack of weight, but I like them because I can really feel the squeeze in the low back, so it help to visualise the mind-muscle connection.

For the arms, I borrowed this one from the Allmax website – Progressive Giant Sets.  Just keep building the stack of giant sets taller and taller, keeping them at 12 reps each set and not stopping until that giant set is done:  4 exercises then 6, then 8, then 10, 12, and finally Set 6 has 14 exercises, all back to back!!!  In total that is… 54 exercises and 648 reps!

I kept the weight low on the arms because, quite frankly, I was scared of how hard the pump was going to feel.  For all I knew my arms would get weak as hell or my tendinitis would flare up or SOMETHING.  So I generally kept the weight the same, although I did up a few loads from set to set if you pay close attention.

That arm routine is AMAZING.  The blood flow in the arms was totally invigorating!  Its like an orgasm in my arm muscles!  My tendinitis for the most part kept its mouth shut and I busted the whole thing out like a champ!  I can tweak the weights a little higher next time, but overall that was an EPIC pump.  The only downside is you pretty much have to OWN a part of the gym for like 40 minutes, there was a light crowd in the gym so I mostly stayed away from dumbbells, and tried to pick exercises that would let me set up tent at a single cable machine.  Pretty much all I needed was a cable machine, 3 attachments, one set of dumbbells, and at the end of Set 6 I had to run over to the machines, but those were my last 24 reps so I didn’t have to worry about losing my cable.

Someone else please try this arm routine and tell me how it feels!  Probably best to pick a time when the gym is deserted though, it sucks to either lose your spot in the middle of a giant set or to have to tell someone they can’t sub in because you are busy doing hundreds of reps, trolololololol!

 

After the smoke cleared, I was destroyed!  I was cold, hungry, my tshirt was soaked, I was TREMBLING.  I had zero energy left for cardio, I had exhausted myself.  I cleaned up and came home to collapse.

 

And what about you?  Any good workouts today?