Journal Entry 346 – Avengers Endgame / Rep Goals

Last week, Sarah and I went to Garden City, South Carolina for Memorial Day weekend. Sarah’s family has a beach house down there and its a good time to see everyone during the year. It was a fun time, except I got a pretty bad case of “sun bumps” from a sunburn. The first day I got burnt, even with sunscreen on. We were out for a good 6-8 hours though. The second day I played it safe and wore a shirt, but the sun bumps are still going strong a week later. Not fun.

After a busy week at work, we had some really good friends over for a cookout on Friday night. My dad bought us a grill, so we figured a cookout would be a good idea. As soon as they got to our house, it started pouring rain. 😦 So we “cooked-in” instead and had some burgers. Saturday would have been a much better day for the cookout, but oh well. There will be several more weekends we can do it.

I was finally able to see Avengers Endgame yesterday. Holy $H!T that movie was great. I think it may even be in my top ten. I don’t want to say too much, because I don’t want to spoil it, but it was extremely entertaining and it did not feel like a 3-hour movie. They tied a tremendous amount of interconnecting storylines together which is not an easy task. I will say Hawkeye or I believe he went by “Ronin” in this movie was one of my favorite characters. He had some awesome scenes with the katana. This movie definitely had some emotional scenes as well that were pretty powerful especially for a superhero type movie.

Throughout the week, I have been racking my brain to figure out how I want to change my routine up. I considered going back to full on bro-split, but settled for something a bit different. I think I’m going to like this setup a lot:

Bench Press 4 sets of 8 reps / Dips 4 sets to failure
DB Rows 4 sets of 8 reps / Chins 4 sets to failure
OFF or Incline Walk
Inc DB Press 4 sets of 8 reps / Dips 4 sets to failure
Trap-bar Deads 4 sets of 8 reps / Chins 4 sets to failure
Pushups 8 sets (25 each)
Chinups 8 sets (10 each)

 

*Main Moves – Rep Goals:
3 sets of 24 reps – Avg – 8 reps
4 sets of 30 reps – Avg 7.5 reps
5 sets of 35 reps – Avg – 7 reps
Once achieved increase the weight by 5lbs

As you can see, simple just like I like it. However, this routine has a large amount of volume (*24 sets for Push and Pull Muscles each week, including some lighter stuff ) and I have also brought back an old concept called Rep Goals. Rep Goals literally mean once you a specific number of reps over a certain number of sets (WITH THE SAME WEIGHT), you increase that weight by 5 pounds the next workout to drive progressive overload. It’s a very simple method. No pyramid schemes. Use the same weight that gets increased when you achieve the Rep Goal. It is basically Push / Pull every other day. The trap-bar deads introduces some legs into my routine and I may make the off day a leg day, but not sure yet. The dips and chins are literally there to annihilate the rest of the working muscles. After some heavy benches or rows, dips/chins don’t feel so light anymore and they also light my muscles on fire. I take these to failure and get as many as I can. This not only drives up my volume on the working muscles but helps to act as a finisher and I can knock them out very quickly.

I was thinking about doing 2 isolation moves after the main lifts each day instead, but I liked the simplicity here and I think I will enjoy it more with bodyweight finishers. I’m also working more total muscle as well this way. However, the isolation moves may certainly be something I try in the future.

 

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