Total body isolation - lol

Like doing breather squats I often dread doing deadlifts. This has to be in the top five of most difficult to get psyched up for workouts, I can spend just as long getting psyched up to do the workout as the workout lasts. But so far so good. I think next time I'm gonna spend more time getting warmed up. I went into this workout a little cold and unmotivated, but it went as well as expected. Here's what I did.

Deadlifts.
5 sets of 10 reps.

Bench squats
3 sets of as many reps as you can do safely.

I stepped on the scale at the Y on Friday the 3, I rolled in at around 255 lbs. I'm not sure the scale is right or not. 255 lbs.... I've gained 10 lbs and lost an inch on my waist I'll have to verify this on another scale I think. I'm shooting for 200 to 215 at <7% class="zemanta-related">

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Deadlift

The Deadlift is by far one of the best measures of overall strength and like breather squats it is also one of the best body mass building and strengthening exercises that anyone can do. Also like breather squats, the deadlift can be one of the most intense workouts you can do. The primary muscles used in the deadlift are the erector spinae, the gluteus maximus, adductor magnus, hamstrings, quadriceps, and the soleus. The rest of the muscles in the body assist to stabilize and control the weight. So you can see how this is the perfect full body workout for beginners and pros alike.

Here is a good how to video for the deadlift.

How to do the Deadlift from gymjunkies.com on Vimeo.

Here are some more videos of great lifts.

So anyway, If you want to try it out here is my deadlift routine.

First pick a weight that you can do about 10 or 15 reps with in good form.
Now....
Do....
10 sets of 10 reps.



By the time you get to you 7th or 8th set you will be feeling it. Do all 10 sets of 10. If you have to pause and take a breath then do it (but only while standing with the weight before starting the next rep). If you cant get all 10 sets of 10 then next time lower the weight. I like to squeeze out every last rep, If its too easy Ill increase the weight by 5 to 10 lbs. This one will leave you sore for a few days so don't try it the day before you have to walk or climb much. You wont want to. If your legs don't feel like rubber when you are done the you should increase the weight next time or shorten the rest period between sets. I like about a minute and a half to three minutes depending on the weight that I use but no more then 3 minutes.

So here it is
10x10 with no more then 3 minutes rest between sets. Drink plenty of water, eat and rest.

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