For the past couple months training has had to take a back seat to work and family but so many of the training sessions I have been doing have simply consisted of one exercise working up (with many warm up sets) to a couple work sets of 8-10. This has been the case for a couple weeks now.
I am very fortunate to have a "guardian training angle" who reads my log and when he see's I am frustrated or spinning my wheels, he will send me an email with advice on what to do. Over the past few years this has been some of the best training advice I have received. While I would love to tell you who this person is he demands I do not say and stays in the shadows. I have and will always respect this because to me that is the mark of a "real coach".
He read I was struggling with time management and and it was very hard to get my training in. Many sessions were missed or being move to later. Knowing my history this isn't an option for me so the advice to just do one movement and leave was suggested. No warm up plan, no cool down - all of this was to be built into how the movement selected to be trained.
To present an example, this was a session from last week.
Tricep Pushdown with "unnamed attachment" *this is unnamed as it is new, we are still testing and it really doesn't have a name yet.
* staring with the lightest weight I can use - sets of 10
* slowly increase the weight while keeping the sets at 10
*when 10 reps got hard did 2 heavier sets of 8 reps
* one back off drop set of 12/12/12
* leave gym
Today I did have time to do a semi-real training session.
Dumbbell Press (slight decline)
*Many warm up sets of 10-12 working up to 90 pounds
* 3 works sets of 10 with 90 pounds
- I am weak right now and have a journey in front of me to get back into the shape I should be in.
Machine Flies superset with Decline Machine
* 2 warm up rounds
* 3 work sets round of 12 reps with all sets 2-3 reps shy of failure
Machine Cable Flies - superset
* 3 round with 12 reps cables pulled low and 12 reps cables pulled high
Done and out.