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Hello Guys I′m back to HD ! I test what′s the best frequency for me for each lift. I think recovery is more linked to specific lift than muscles. I started the experience in October ! I started with 3 lifts which I did every day : Chins, Dips and Strict Curl. When I regressed 2 consecutives training I decreased frequency by 1 day. Now I wait 3 bad workouts to decrease frequency.
I also do the Triceps Extension with low frequency I started with 7 days and I decrease frequency every workout by 1 day as long as I don′t regress 2 consecutive times !
My best performances on thoses lifts : Chins : 8x37kg, Dips 9x36kg or 5x46kg, Strict Curl 10x40kg, Extension 7x56kg. (PR) = new personal record. (PR ?) = when I′m not sure if I did better or not… I′m close to my previous PR.
everything in KG :
1 Octobre : /
2 Octobre : Chins 8×26, Dips 10×26, Curl 8×42
3 Octobre : Chins 9×27, Dips 10×27, Curl 7×42
4 Octobre : Chins 9×28, Dips 10×28, Curl 4×42
5 Octobre : Chins 4×29, Dips 4×29,
6 Octobre : Chins 7×31, Dips 8×31, Curl 5×42
7 Octobre : Chins 8×32, Dips 10×32, Extension 8×52
8 Octobre : Chins 7×34, Dips 10×34, Curl 6×42
9 Octobre : Chins 7-8×36, Dips 10×36 (PR)
10 Octobre : Chins 5×38, Dips 3×38
11 Octobre : Chins 7×36, Dips 7×37, Curl 7×42
12 Octobre : Chins 3×37, Dips 1-2×37
13 Octobre : /
14 Octobre : Chins 4×37, Dips 1×37, Curl 9×42 (PR)
15 Octobre : Extension 10×52 (PR ?)
16 Octobre : /
I should have train the 16 (chins and dips) but I was ~ sick !
Sometimes I also do thoses lifts : SLDL and SQUAT LIGHT (because of my lower back) and crunches. I′ll report my workouts here.
I do every lift in One Set to Failure after a little warm up !
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