Wednesday 300 Wow! 09-28-2011 Chest,Back,Shoulder,Core

Here is my 300 Workout Of the Week (WOW)
The quick skinny on a “300″ is:
1. Six exercises
2. 50 reps per exercise
50 X 6 = 300 reps
3. If you can do more than about 25 reps on your 1st set of each exercise it’s too light.
4. Only rest as little as necessary – hurry the heck up! This ain’t no rest home!
5. Use the same weight for all reps of the same exercise
There’s other stuff to fill in the gaps but that’s the crux of the 300.
I don’t give my loads used. It doesn’t matter, your loads will vary according to your strength and conditioning.
This 300 workout was an odd duck but that’s the reality of training. Here’s why it was odd compared to most 300 workouts you’ve seen from me so far.
I started with a 4-minute pushup test. The goal was to complete 100 pushups in less than 4 minutes. The last time I tried this a few weeks back I failed. I put that video up on YouTube too. This time I did complete all 100 pushups in 3:48. Felt good! Three days after this I did the test again and knocked it out in 2:40. I was at a training certification and was extra nervous (i.e. adrenaline).
100 Pushups in 3:48

After I did the 100 pushups (I did count that as 100 of my 300!) I moved on to pronated (palms facing away) lat pull down. 25-15-10
Pronated Lat Pull Down

Next came something you haven’t seen me do yet but I do this frequently and I want to take a few sentences to explain why I do what I do.
I did weighted dips. Weighted dips just mean you add weight to your body so you are dipping with more than your body weight. When I go heavy like this, regardless of the exercise, if it’s part of a 300 workout I never make the heavy-load exercise the first. In this case I had already done pushups and lat pull down. By doing those two exercises first I was fully warm and my old joints were warm, lubricated and ready for whatever I was going to throw at them heavy.
When I add in a second exercise for a body part in a 300 workout like this and I’m going extra heavy I will typically knock the reps down to 5 per set and I’ll do 10 sets (still 50 reps). And while, on standard 25-15-10 sets, almost always stick with the same weight for every set I will, on occasion, start a bit lighter for my first set of heavy 5 and then add a bit more weight with sets 2-3 until I’m really feeling good (think joints) and then I’ll stick with THAT weight for the remainder of my sets.
For example. For weighted dips I did my first set of 5 with 25 pounds hanging around my waist. But for sets 2-10 I used 50 pounds hanging from my waist. I took about 1 minute rest between sets. Every set was 5 reps.
Weighted Dips 5-5-5-5-5-5-5-5-5

Next came cable deltoid abduction (see the video) 25-15-10
Cable Deltoid Abduction

Core Low-Plank Knee Tucks 25-15-10

And here is my video post-workout wrap up of this whole things

Ask any questions you have about this after giving it a good once over. Let me know if you do it and how it goes!
David