initial.ize

In each of my workouts, I list the exercises I perform along with the weight used and how many reps I did. Rather than explain exactly what the numbers mean every time, I thought it might help to have this page I can reference instead.

The basic format is:
Exercise Name: Weight: Reps

For example:
Barbell Bench Press: 135: 11, 9, 7

This would mean I used 135 lb of weight (including the bar) for a Barbell Bench Press, and did 3 sets. The first set was 11 reps, the next was 9 reps, and the last was 7 reps.

I typically perform two types of sets:

Rest Pause / DC:
The first type is commonly called “rest-pause,” but I actually do a modified version of rest-pause from Dante Trudel’s DC training style. For most exercises, you are going for a total of 11-15 reps in a DC set. A rare few call for a total of 16-20. The set is split into 3 stages with each stage being separated by 15 DEEP breaths. Depending on how spent you are, taking these breaths could take you anywhere from 25-45 seconds. So anyway, in the first stage you do as many reps as you can, then you take your 15 breaths, then it’s stage two where you do as many reps as you can again (you won’t get nearly as many as the first stage,) then take 15 more deep breaths, then in stage 3 you try to squeeze out some more. So, for example, you might get 8 reps, then 4, then 2 for a total of 14 reps.

If you get between 11-15 reps overall (or 16-20 for some) then you have succeeded, and you can increase your weight next time. Personally, I like to hit the top number (either 15 or 20) before I move up.

In my notation in each blog posting, you will know it’s a rest-pause (or DC) set because I will put “RP” after the amount of weight, and I will separate the reps between the 3 stages with plus signs. For example: 165 RP: 7+5+3 (for 15 total)

Straight Set:
The other type of set I do is just a regular set where I usually shoot for between 8-12 reps. It is not split into stages like the DC set. You just go for as many as you can get, and that’s it. I try to rest anywhere from 2-4 minutes between these sets, and don’t use as much weight as I would if it were a DC set. For some exercises, I will do these after a DC set, and for others I will only do this type of set. In my notation, you will see these as the amount of weight followed by the number of reps. If there were multiple straight sets, they will be separated commas. For example: 225: 5, 5, 5 means there were 3 sets of 5 reps done, all at 225 lb. If the straight sets were done at different weights, then I will separate with semicolons. For example: 175: 5; 185: 5 means 1 set of 5 reps at 175 lb followed by a set of 5 reps at 185 lb.