Arched Back Good Morning 2 * 5 Dips 2 * 5 BB Military Press 2* 5 Chin ups 2 * 5 Bulgarian Squats Right Leg 2 * 5 Bulgarian Squats Left Leg 2 * 5 BB Overhead Shrugs 1 * 5 BB Curl 1 * 5 Skull Crusher 1 * 5
Westside for skinny b******s repetition upper body day Flat bench 45kg x 20 x 3 Close hand tricep pressups 4x5 Chins 4x8 Machine shoulder press 45, 55,65,75x 10 Standing cable curl 25,35,50 x10 Glute ham raise 20x4 Roman chair sit ups 25 x 4 Last week I had 1 boxing sparring session (5 x 3minute rounds against someone witha professional license eek!), 1 MMA class, 2 TKD classes and 3 visits to the gym. I have come to the conclusion that I am not recovering quickly enough,as I am knackered all the time, despite eating 6 times a day and being asleep by 10.30, so will be abandoning the sacred 7 day interval between repeating gym sessions and willl go onto a 9 day cycle instead. Essentially, I'll be doing 1 less gym visit a week. Any comments?
Competition @ U of T Mississauga: Weights in kgs: Weighed in 78.5 Snatch: 85 90 95miss Clean and Jerk: 110 117miss 117miss Almost had third snatch attempt (bad position at bottom). The second c & j attempt I cleaned the weight and blacked out for 5 seconds after standing up and missed the jerk (bar choked me). Third one got the clean again but too tired to get jerk. Finished up w/ glute/ham raise and some pull ups.
Arched Back Good Morning 2 * 5 DB Bench Press 2 * 5 BB Military Press 2* 5 Chin ups 2 * 5 Front Squat 2 * 5 BB Overhead Shrugs 1 * 5 BB Curl 1 * 5 Skull Crusher 1 * 5
barbell bench press: 240x8,250x6,260x4,275x2 incline bench: 200x8,210x6,220x4,230x2 pec deck 4x10 skull crushers supersetted with incline DB curls 3x8 pressdowns supersetted with seated DB curls 3x8 one arm reverse pressdowns supersetted with reverse one arm DB curls 3x8 abs wrists curls 3x15 bike 14 miles elliptical 30 minutes dummy 25 minutes
I hear you. The problem has always been - conditioning or skills training as my recovery time is relatively limited. So, I've finally decided that skills training is more important and will reduce the frequency of my strength training - as you say, the less you do, etc. Ah, life! Choices, choices, choices...
Bodyweight: 70kg Dips 3 sets of 3: 25kg Pistols 3 sets of 6: -2.5kg(holding weight in front) Rows 3 sets of 6: 60kg
Was just wondering. My mates in Oz got me going with it while there. Damn things give a pretty good overall work out. Just gotta shop around for one bell to start with and go from there!
military press: 145x8, 155x6, 165x4, 175x2 upright rows 3x8 - 130 DB lateral rses 3x8 bent over side rses 3x8 BB shrugs 3x8x345 1arm DB rows 3x8x100 seated pulley rows 3x8x180 front pull downs 3x8x130 thigh snatches 3x8x165
Bored while taking notes so I thought I'd toss down what I did today. 04/08/07 EASTER WORKOUT: Warmed up with 5 minutes on the treadmill, fast walk with a slight incline. I then warmed up and did max reps in 60 seconds with 300# on a 2" thickbar (one of the events coming up for one of my contests) and got 15 reps. Next was log presses, doing some density training with 180 to try to maximize the amount of reps I can do. Tried my Atlas stone but it was too wet and muddy to grasp, frustrating to say the least. Did some cinderblock rows to help my crushing strength, and played around with a 35# Blob (one of the heads of a 35# dumbbell cut off, great for grip strength), tossing it back and forth between my hands for 48 seconds before a drop.
I did some tabata bagwork today, since training wasn't on due to it being Easter Twenty seconds all-out, ten seconds rest, repeat eight times. I'm so glad I don't have work tomorrow, I just know I'm going to be sore
Thought Id share this one - from Matti Parks in one of the men's fitness mags 2 month's back. Did this on Saturday in the garden! Jog/light stretch warm up No more than 30 seconds rest between sets Lunge and kick with medicine ball 3 sets x 10 reps Medicine ball burpees 3 x 10 V ups 3 x15 Plyo press ups 3 x 15 on/off medicine ball Slow side kicks 2 x 10 each leg Hop and kick 2 x 2 minutes Explosive knees 2 x 2 minutes 'Muay thai block' - elbow and knee - hopping on alternate sides - 2 x 2 minutes Day off yesterday and today WFSB upper body max effort. Feeling a bit more positive after deciding to reduce training volume slightly.
Just my usual routine tonight: Military press 5x5 Bent rows 5x5 Front squats 5x5 Full contact twist 5x5 Chins 5x5
pre work cardio 45 minutes on bike 23miles ok actually 22.6 military press- 3x8x150 upright rows- 3x8x 120 side raises- 3x8x35 bent over raises 3x8x35 BB shrugs- 3x8x345 weighted chin ups 3x8 seated long pulley rows 3x8x180 front pulldowns- 3x8x130 thigh snatches 3x8x170 abs neck 3x15 wrist curls 3x15 bag work 7 rds 20 minutes on treadmill