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between sets this is what i do 3-4 times a week but gonna take a 2 months holidays...
i take anywhere between 90-240 seconds rest until my heart stop racing.
Arnold Dumbbell Press
20 kg x 8 reps 42
20 kg x 8 reps 42
20 kg x 8 reps 42
Barbell Squat
50 kg x 5 reps 55
60 kg x 5 reps 64
70 kg x 5 reps 75
80 kg x 3 reps 70
90 kg x 3 reps 81
105 kg x 10 reps 149
105 kg x 10 reps 149
105 kg x 10 reps 149
Barbell Bench Press
80 kg x 5 reps 89
80 kg x 5 reps 89
80 kg x 5 reps 89
80 kg x 5 reps 89
80 kg x 5 reps 89
Bent Over Barbell Row
50 kg x 10 reps 37
50 kg x 10 reps 37
50 kg x 10 reps 37
50 kg x 10 reps 37
Power Clean and Press
50 kg x 5 reps 83
50 kg x 5 reps 83
50 kg x 5 reps 83
50 kg x 5 reps 83
50 kg x 5 reps 83
Barbell Deadlift
90 kg x 8 reps 115
112.5 kg x 5 reps 141
112.5 kg x 5 reps 141
112.5 kg x 5 reps 141
120 kg x 5 reps 158
Wide-Grip Pull-Up
10 reps 73
10 reps 73
10 reps 73
Barbell Curl
30 kg x 8 reps 17
30 kg x 8 reps 17
30 kg x 8 reps (PR) 17
Bicycle (abs)
25 reps 10
25 reps 10
Dumbbell Side Bend
20 kg x 8 reps 30
20 kg x 8 reps 30
Side Plank
00:01:00 42
00:01:00 42
Plank
00:01:00 21
00:01:00 21
Turkish Get-Up (dumbbell)
12.5 kg x 8 reps 37
12.5 kg x 8 reps 37
12.5 kg x 8 reps
heavy sets always a minute for me.
When I do hill runs, Ill run to the top, walk back down and check my pulse. If its below 130bpm I go straight away, otherwise wait until its back at 130bpm.
I don't really have time to 'rest' at the gym. I tend to just superset everything and just rest while I'm working the antagonistic muscle (or unrelated muscle). If I'm not too short on time, I won't superset, but I will keep my rest periods short.