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Message: <blockquote data-quote="Scribe" data-source="post: 9849830" data-attributes="member: 6807152">The Leg day completely wrecked me. I ran a few errands after, got home, ate/drank, shower, and slept for an hour. Everything is sore now.So, what did I learn over the last 1.5-2 months of this Warm up and 1 set approach?1. Different muscles need different reps.Quads? Higher reps. Just the way it seems to be. Hamstrings? Less. Chest? A bit more, Delts? A lot more. I dont know if this is just my body/development but there is no way its strict 'do 8-10 reps' across everything.2. I really like the Friday/Saturday 'heavy heavy' days, as I can get that extra rest. The rotation of exercises/body parts seems to be eluding me so far though, at least as far as an 'ideal'.3. Recovery times.Legs? This is going to take at least 4 days to recover from, I know it. Chest? 3 days at least. Back? Well I'm really not happy with my back, it is suffering due to I think the chest/shoulder focus I've been going on but I'm not sure how to address it unless I modify quite a bit and have the week with 1 Leg workout, also focus on back? Something to think about.4. My core chest exercises are great.Bench, Dips (if this counts, its a weird one), Pec Deck, Incline Bench, Incline Press. Thats all it takes for me, and thats with the idea of 1 'work set' to failure. 5 sets, twice a week. I've increased strength/mass, every week for this period.5. My core back exercises are not doing the job.Pull Down, Cable Row, BoBR...I mean naughty word, when I put it out there like that, of course its not enough. 3 real sets, twice a week? Nope. That needs to change. I need to add single arm bent over dumbbell rows, and Pull Ups, real ones, not 'warm up the shoulder' ones. That gets me to 5 at least.6. I'm leaving gains on the table.Calves need to get work, forearms, traps/shoulders. Biceps. All of this stuff needs to get tightened up. I'm only doing some of this a few sets a week, not at all (forearms) or once, Arms. I try and sneak in some delts on Upper day, but its not really focused enough.HMM.I can think of some adjustments I'll make starting Monday. Next week is my 'week 2' so Upper/Arms/Legs to start the week.7. Weight was up, fat was down.I weighed 186 at the start of this program, Dec 22.I weighed 192.5 on Monday.6.5 pounds, over 5 weeks Monday to Monday.Considering everything else has gone up too?<img src="https://media2.giphy.com/media/xThtaeLH0yvYY5lXCU/200.gif" alt="Awesome Will Ferrell GIF" class="fr-fic fr-dii fr-draggable " data-size="" style="" /></blockquote>

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