09 Nov Tucker: A change of pace

I’ve been cutting down the time on my workouts to right around 30 minutes of actual weight lifting and I’m feeling great. I was feeling myself getting dragged down and tired off and on for a couple weeks, and when I talked to Noel about it he said to cut down the rest time in between sets and hit the workouts just like I did up at his gym in Portland.

You won’t necessarily be able to go super hard and heavy, especially with bigger movements, but with dumbbells and machines it’s really easy to warm up and get after it. I’ve been starting my workouts with either a single or multi jointed machine movement to get warm and stimulate the muscle, and then get some form or DB and/or bar work in and then finishing off with machines.

I’ve still been doing a super thorough warm up of all the stuff Craig has given me to work on and that takes about 20 minutes, so total time in the gym is around 50 minutes. It takes a little longer on the days I do calves, but even then it’s right around an hour.

Chest –
Flat hammerstrength chest press
Incline BB press
Incline DB press
Flat machine press
Low pulley cable flies SS w/ flat cable flies

Back –
Hammerstrength high row
T bar rows
Underhand machine pulldown
Behind the neck pulldown
DB shrugs

Shoulders –
Standing calf raises
Seated calf raises
Machine side raises SS w/ machine front raises
DB side raises SS w/ DB rear delt raises
Single arm cable rear delt flies
DB shoulder press
Single arm machine shoulder press

Legs –
Lying leg curl
Standing leg curl SS w/ lunges SS w/ single leg stiff leg dead lift
Squats
Leg extensions

Arms –
Donkey calf raises
Standing calf raises
Seated machine curls
BB curls
High elbow machine curls
Cable triceps ext
Seated over the head cable ext
One arm machine extension