15> HIAH: Get Big – Phase 2A Unloading & Log
Finished Get Big – Phase 2 (10/21/10) and started the one week Phase 2A unloading (10/23/10). Attached is my Get Big – Phase 2A Chart. This is what I carry around on my clip board.
WORKOUT A: is a Light Load of 20-22 Reps Max per Set with a total of 50 Reps.
- Cable Seated Face Pull (pg 217) Strange movement but it does focus on the rotator cuff and that is good.
- Dumbbell Standing Shoulder Press (pg 234) with palms facing each other.
- Quarter Squat (pg 241) This allows you do more reps with a heavier weight.
- Bench Presses. I add these to the workout to help extend it to 40 minutes.
WORKOUT B: is a Medium Load with 10-12 Reps Max per Set for a total of 30 Reps.
- Lat Pull Down (pg 210)
- Pushup with hands on Swiss Ball (pg 232) Last time I did this, I substituted doing it on a BASU ball platform upside down. This time I did it on the Swiss Ball – not easy.
- Side Lunge (pg 249) My right hip socket does not allow me to do this effectively – so I substituted regular Front Lunges.
- Bench Presses. Again, I add these to the workout to help extend it to 40 minutes.
WORKOUT C: is a Light Load of 20-22 Reps Max per Set with a total of 50 Reps.
- Cable Standing Mid-Pulley Face Pull (pg 214) Again, as strange a move as this is, it focuses on the Rotator Cuff and that is important.
- Cable Standing Chest Press (pg 229)
- Dumbbell Romanian Dead Lift (pg 256) Really tough to keep your back in the proper position.
- Bench Presses. Again, I add these to the workout to help extend it to 40 minutes.
Finished these on 10/28/10 and moved onto Phase 3.
Don't Be Bashful - Your Thoughts and Comments are Welcome.