Compound Movement – Squat - Approx. 3 seconds concentric, 3 seconds eccentric at 205lbs., TUL (time under load) about 90 seconds.
Horizontal Push – Dumbbell Press - 3-4 seconds up, 3-4 seconds down at 50lbs. TUL = 90 seconds.
Vertical Pull - Pull-up - 3-4 seconds up, 3-4 seconds down at bodyweight. TUL = 60-70 sec.
Vertical Push – Dips - 3-5 seconds up, 3-5 seconds down at bodyweight. TUL = 60-65 seconds.
Horizontal Pull- Dumbbell Row - 3-4 seconds up, 3-4 seconds down. Started with 70lbs. one arm, too heavy. Went to 50lbs. both arms, still too heavy. Finished with 40lbs. both arms.
Total workout time was about 13 minutes. Today, (the day after) I am more sore throughout my entire body than I have been in a long time.