WOD-workout of the day.

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maygo said:
Volume training- back n bi's
10 sets pyramid (decreasing to 2 reps then back up to 10, adjust the weight accordingly)
Wide grip lat pull downs
wide grip seated rows
standing dumb bell curls
Click to expand...

I'm not impressed with volume training unless it's done like this nowadays. :)

[ame]http://www.youtube.com/watch?v=47t0NtU5FoQ&feature=youtube_gdata_player[/ame]
 


Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
 
Having a bowl of cereal before doing a light cardio session today, couple of mile and some sit ups afterwards.
 
Rest weekend. First time I've had DOMS in my shoulders! Oly lifting is very leg and shoulder dominant
 
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
 
Off to the gym in half an hour or so when me food's settled.

Leg day/shoulders day

Squats
Calf raises
Leg curls
Box jumps which I'll be doing with a 20kg bag.

Military press
Shrugs

Then my usual abs work to finish off.

Going for a swim in the outdoor pool after.

I think I'm going to avoid cycling to and from the gym on leg day from now on.

I was shouting at my legs 'move you f***ing arseholes' on the climb back to my house :lol:
 
REST


well sort of, went swimming thinking it would be a nice easy recovery day. I forgot ive got no technique and it killed me, bloody shattered
 
Done another 6 miles on the treadmill today, resting now. Back on the dumbbells tomorrow and a shorter treadmill treck.
 
getting some canny pains in my shoulders from power cleans. Can't work out if they're RC, the bar landing on my delt, or just general muscle strain.
 
Warmup on the crosstrainer

Machines:
Chest press
Seated row
Shoulder press

Supersets:
DB bent over rows / overhead triceps extensions
Incline DB bench / DB hammer curls
Deadlifts / DB side bends
 
Kettlebells:

60 seconds each / 20 seconds rest
Swing (both hands)
Halo
High pull (right)
High pull (left)
Figure 8 curl
Snatch (right)
Snatch (left)
Swing (right)
Swing (left)
Clean & press (right)
Clean & press (left)

This x 2 today, with 8kg or 12kg kettlebell.

Absolutely dripping with sweat afterwards, felt great. As I'm not used to working out in the morning though (usually go after work) I'm now suffering from insatiable hunger. :lol:
 
GVT legs day. Just a quick question, how many reps and sets of deads should I do? I can't do the GVT method, my back will snap like a twig so I have been doing 8 pyramid sets until I hit a weight I can do for 4-5 reps. Is this enough?
 
Deadlift day:

Conventional deads: 2x3, 2x1
Squats: 1x8, 3x6
Good Mornings: 2x10, 2x8
Rope Crunches: 4x10
 
Leg extension 3x12
Seated leg curl 3x12
Squats 3x14 (can't progress on weight at the minute due to injury so wanted to throw a few extra reps in instead)
Deadlifts 3x12
Calf raises 3x15
Inner thigh machine 3x12
Outer thigh machine 3x12
 
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