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Old 03-25-2008, 10:29 PM
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Damien Voorhees Damien Voorhees is offline
Damien Voorhees should change his/her status!
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Join Date: May 2005
Posts: 440
Default Re: Damien is back in the house: Riot Bombing

My workouts are going great, with strength and lbm gains, but for some reason, I haven't gotten DOMS [delayed onset muscle soreness], so I have decided to do a taper, but in the reverse direction. I have decided to step it up, not down and do http://www.abcbodybuilding.com/riotbombing.php which is the link for "Riot Bombing Explained".

What I did today was back and chest, like this:

Each set is a superset, and for today I used Hammer Wide Chest press alternating with Hammer Lat pull, with 30 seconds between Sets [one set is lat/chest with no pause between]. My weights started at 180#/230#, back/chest, respectively, maxed at 230#/280# [4 rep range], finished with 180#/230. Wow!

Set One: 10 reps a piece
- 30 seconds rest
Set Two: 9 reps a piece
- 30 seconds rest
Set Three: 8 reps a piece
- 30 seconds rest
Set Four: 7 reps a piece
- 30 seconds rest
Set Five: 6 reps a piece
- 30 seconds rest
Set Six: 5 reps a piece
- 30 seconds rest
Set Seven: 4 reps a piece
- 30 seconds rest
Set Eight: 5 reps a piece
- 30 seconds rest
Set Nine: 6 reps a piece
- 30 seconds rest
Set Ten: 8 reps a piece
- 30 seconds rest
Set Eleven: 10 reps a piece
- 30 seconds rest
Set Twelve: 10 reps a piece
- 30 seconds rest
Set Thirteen: 11 reps a piece
- 30 seconds rest
Set Fourteen: 12 reps a piece
- 30 seconds rest
Set Fifteen: 13 reps a piece
- 30 seconds rest
Set Sixteen: 14 reps a piece
- 30 seconds rest
Set Seventeen: 15 reps a piece
- 30 seconds rest:
Set Eighteen: 14 reps a piece
- 30 seconds rest
Set Nineteen: 13 reps a piece
- 30 seconds rest
Set Twenty: 12 reps a piece
- 30 seconds rest
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