Just want to make sure i interpreted famine workout properly

[Big.jazayrli]

Here is my workout routine for mon/wed/fri during famine. I pretty much took it directly from the workout listed in the book, but i just wanted to make sure i understood everything properly. let me know if i missed anything/have too many sets:

Monday (These are all in the 4-6 rep range, and they have 2 min rest between sets)
-Leg Press/Seated Cable row supersets (3 sets)
-DB Row/Chin Ups supersets (3 sets)
-Alternating curls (1 set)
-EZ Bar preacher curls (1 set)
-Hammer Curls(1 set)

Wednesday (These are all in the 8-10 Rep range with 1 minute between sets)
-Wide Grip Bench Press/DB shoulder press superset(1 set)
-Incline Bench/DB shoulder press superset(1 set)
-(I need something to replace decline bench here, Would weighted Dips work?)/DB shoulder press superset (1 set)
-Close Grip Bench (1 set)
-Skull Crushers
-Cable Pressdowns

Friday (These will all be 12-15 reps with 30 sec rest ahhhh)
-Leg Press/Seated Cable Row (5 sets)
-DB Row/Pulldowns (5 sets)
-Alternating curls (1 set)
-EZ bar preacher curls (1 set)
-Hammer curls (1 set)

I was also planning on doing at least 30 min LISS cardio all 5 days of the week, mon-fri, would that be ok if i can hack it?

Thanks ahead of time;

-Hani

[Big.jazayrli]

i just realized there is another thread with a sample workout...

my bad Rob!

step 1: ctrl-C
Step2: ctrl-V
step3: ctrl-P

[Big.jazayrli]

though i am still wondering about replacing decline bench with weighted dips

[RobRegish]

No problem man, we're all here to learn... including me!

Sure, dips would be an acceptable substitute. Excellent, in fact. When you move the body and the weight through space simultaneously, it optimally leverages neuro-muscular activation.

In other words, the body feels more "threatened". You can fail with a set of leg extensions at rep 10. No big deal. You lower the weight, get off and check out the spandex at the water cooler.

You fail on rep 10 in the squat with a few 100#'s on your back and.... big difference. Same thing on the dip, although it's not quite as life threatening. Point being, the brain/CNS are at a much, much higher level of recruitment.

[DaCookie]

No problem man, we're all here to learn... including me!

Sure, dips would be an acceptable substitute. Excellent, in fact. When you move the body and the weight through space simultaneously, it optimally leverages neuro-muscular activation.

In other words, the body feels more "threatened". You can fail with a set of leg extensions at rep 10. No big deal. You lower the weight, get off and check out the spandex at the water cooler.

You fail on rep 10 in the squat with a few 100#'s on your back and.... big difference. Same thing on the dip, although it's not quite as life threatening. Point being, the brain/CNS are at a much, much higher level of recruitment.

Also it really affects your motivation I think when you fail on an excercise like bench/squat etc.You just feel shit.

[Big.jazayrli]

No problem man, we're all here to learn... including me!

Sure, dips would be an acceptable substitute. Excellent, in fact. When you move the body and the weight through space simultaneously, it optimally leverages neuro-muscular activation.

In other words, the body feels more "threatened". You can fail with a set of leg extensions at rep 10. No big deal. You lower the weight, get off and check out the spandex at the water cooler.

You fail on rep 10 in the squat with a few 100#'s on your back and.... big difference. Same thing on the dip, although it's not quite as life threatening. Point being, the brain/CNS are at a much, much higher level of recruitment.

thinking about it; i feel i'm definitely gonna have to do squats instead of leg press. i simple cannot bring myself to not do squats and do another large leg exercise

[Big.jazayrli]

No problem man, we're all here to learn... including me!

Sure, dips would be an acceptable substitute. Excellent, in fact. When you move the body and the weight through space simultaneously, it optimally leverages neuro-muscular activation.

In other words, the body feels more "threatened". You can fail with a set of leg extensions at rep 10. No big deal. You lower the weight, get off and check out the spandex at the water cooler.

You fail on rep 10 in the squat with a few 100#'s on your back and.... big difference. Same thing on the dip, although it's not quite as life threatening. Point being, the brain/CNS are at a much, much higher level of recruitment.

oh also, regarding the LISS cardio each day, is that ok to do all five days during the week if i can drag my ass to the gym and get it done?

[RobRegish]

You can, but I prefer to do it just on the off days.

Famine is tough enough!