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System Shock
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The Dude
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A "C" workout is one big giant set. Once it's done you rest for a few minutes and repeat once.
I modified it slightly but not much really.
No rest:
first exercise = 5 reps (each set you must lower the weight a little because of fatigue; mine ran as high as 10 on the first set but the rest were 5-6 reps)
second exercise = 12 reps (again, lower wt as needed; mine were at 12, then 8- 10 on subsequent sets)
third exercise = 40 reps (I targeted 30)
I did TB rows for the first (the "machine" kind to I wouldn't have to support the weight with my back), deadlifts for the second, and close-grip pulldowns for the third.
Sets: 1-2-1-2-1-3-1-2-1-3-1
Run through that sequence without rest except to lower the weight for each set (unless you have a partner to do it for you).
Repeat once.
Also, certain kind of exercises are supposed to be used for each type of set. First = explosive movement. Second = rythmic movement. Third = slow to really target slow twitch muscle fibers.
If I'm not making myself too clear, just message me and I'll see if I can set it up better for you. It's fun to do once in a while. Painful and draining, but fun!
I modified it slightly but not much really.
No rest:
first exercise = 5 reps (each set you must lower the weight a little because of fatigue; mine ran as high as 10 on the first set but the rest were 5-6 reps)
second exercise = 12 reps (again, lower wt as needed; mine were at 12, then 8- 10 on subsequent sets)
third exercise = 40 reps (I targeted 30)
I did TB rows for the first (the "machine" kind to I wouldn't have to support the weight with my back), deadlifts for the second, and close-grip pulldowns for the third.
Sets: 1-2-1-2-1-3-1-2-1-3-1
Run through that sequence without rest except to lower the weight for each set (unless you have a partner to do it for you).
Repeat once.
Also, certain kind of exercises are supposed to be used for each type of set. First = explosive movement. Second = rythmic movement. Third = slow to really target slow twitch muscle fibers.
If I'm not making myself too clear, just message me and I'll see if I can set it up better for you. It's fun to do once in a while. Painful and draining, but fun!
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