G’day,
Today I nudged my pain threshold with a full-blown Lactic Acid workout! As I mentioned in yesterday’s Day 3 post this type of high volume training is completely new to me.
To the best of my knowledge I’ve only ever trained with one minute rest periods, while my Lactic Acid workout calls for 20 second rest periods! On a practical level it really means 15 second rest periods after you rack the barbell and pick it up again.
By not giving your muscles enough time to recuperate between sets (eliminate lactic waste) the result is a continual “pump” and a dramatic increase of tension in the muscle group being worked.
For me today, it was back, chest, biceps and calves. I did 8 sets each on chest and back, and 5 sets each on biceps and calves. With this particular lactic acid workout you do at least 20 reps on your first set with a weight you can handle, stopping just before muscular failure. Then you perform additional sets at the same weight with only 20 seconds rest.
I finished up with my usual “Core Combo”, 3 sets of abs targeting upper, lower and obliques, 2 lower back exercises and 2 rotator cuff exercises.
The “Core Combo” routine is from the Metabolic Surge program I am following and is designed to strengthen your core while preventing injury in these often undertrained areas. Who knows, I might even have some visible abs to show at the end of this body transformation attempt!
Just for good measure I also did 5 minutes of HIIT on the treadmill alternating between 30 second rest and work intervals. The sensation I felt when I finished my workout was unique.
Sure I felt hammered but my body also had a buzz from this lactic acid workout. My nutrition plan today was a continuation of “Low-Carb.” Only one more day to go before I switch over to two “Single Nutrient” days in order to prevent adaption and keep my metabolism revved up.
Below are my pics from Day 4, November 11, 2006.
See you tomorrow,
Adam Waters