Prior to Carb up, is the Full Body Depletion Workout
-lower weights (approx 50% less from tension w/o
-circuit format..... 10-20 reps each exercise, 20-40 sec per set
-4 to 5 circuits done, 10-20 quick reps (1 sec up/1 sec down)
-1 min rest between exercises
-5 min rest between circuits
***************
Will try this circuit: Leg Ext/Flat Bench/Seated Row/Incl Flye/Leg Curl/Incl Bench/Calf Raise/Hammer Curl/Crunches/French Curl
50% reduction in weights (where possible).
reps/sec
Leg Ext: 3plates (30lbs)12/45-15/45-21/60-
Flat Bench: bar +2kg (22 lbs)17/42-20/43-27/60
Hammer Curl: 8lb DB 18/44; 5lb DB 20/45-25/50-
Seated Row: 4plates (40lbs)13/44-16/43-23/60-
Incl Flye: 8lb DB 16/43-20/48-26/60-
Calf Raise: 8lb DB 20/43-24/43-31/55-
Incl Bench: 8lb DB 20/44-22/45-32/50-
Leg Curl: 1plate (10lbs)18/42-switch to lying, 5kg 18/45-29/50-
Crunches: 45 sec/45/45
French Curl: 8lb DB 18/45-20/45-20/45

Still don't feel fully depleted! But it's been 1hr 15min since I started, and I gotta go get Dom. Needs some tweaking, I think.