Holiday Blast

[_dark_master_v2]

Got just over three weeks till me holidays... So thought I'd blast in an HST everyday workout, Push pull incorporating legs on each day, and seeing as though I've a renewed enthusiasm fort BW stuff (amazing what losing 2st of fluff can do for pull-ups!) I've also tweaked a couple of exercises by way of Ryan Humiston...

 

[_Simon_]

Nice man

You gonna do 1 week each of 15s, 10s and 5s? That could be really cool, an intense super fast progression

 

[_dark_master_v2]

 

[_dark_master_v2]

Thanks - workout as per above... Quite shocked it'd let me post, couldn't reply to anything yesterday!

 

[_dark_master_v2]

Still can't link/ post pics

 

[_dark_master_v2]

Next level bus drivers - let go with the lower hand, pause, go again.

 

[_dark_master_v2]

Standing lower back extensions: use DBs - from full curved back at the bottom, pull DBs inline with slightly bent legs, to fully arched lower back at the top. Cruel.

 

[_dark_master_v2]

HST 5 RH 11 Push (67min)
(8reps, 8reps plus 3x3 Myos)
2x nukes. 200mg caff & Rockstar sports drink.

Leg extensions, toes pointing out - focus on teardrop 50kg supersetted with sissy squats, then single leg 1x30 at 25kg. Burnout set sissy's x30reps. Leg press and straight leg calves at 120kg.

Fixed bar raise and pull-in round (22.5kg) Ryan Humiston not me!

16db two-handed palms up raise one round.

Plate bus drivers (let go with btm hand - very hard!) plate front raise and plate overhead raise. 10/15/15kg

Set 8 reps full lat raises with partials after, followed by 30s iso hold at 45 degrees. 12dbs 2 sets.

Tricep rope pushdowns 11kg - rounds with pro/sup and X body holds. Burn set o/h cable presses at 24kg 30reps.

Abs: 3x12 leg/arm raises and 3x20 24kg cable crunches.
12dbs round of standing back-extensions; really harder than they look!

500m concept ski & minute or two hanging "swings" to stretch out back/shoulders.

 

[_dark_master_v2]

HST 5 RH 10 Pull (93min)
[8, 8, 8+3x3 Myos]
2x nukes, 200mg caff., 3g beta alanine, 10g EAAs, 5g creatine.

Legs all 80lbs - kneeling leg curls done on seated leg curl with 45kg as other machine was busy! BW pullups under strict control! 16db diag. drag curls followed by 2x30 rep burnout sets with 8dbs. Rear delt waiters - 2 sets of 30 with 8dbs. 11kg cable rope curls. Para supinated grip row 31kg, round of full protraction/ retraction standing cable rope rows for traps at 31kg.
16dbs round of standing back-extensions.

Abs: 3x20 leg/arm raises, 3x20 45d obliques and 3x20 45d partial crunches.
500m concept ski & minute or two hanging "swings" to stretch out back/shoulders.
12min walk to & from gym.

The three variant leg curls.

The three variations of pull-ups.

Horizontal pull in dB curls, supinated cable curls and close grip supinated cable curls.

Abs sorted with (BW)

 

[_dark_master_v2]

Getting there...
HST 5 RH 3 Push (51min)

[6, 6+2x3 Myos] actually stuck to the prescribed reps!

2x Theanine & can of Coke zero.
Leg extensions, toes pointing out - focus on teardrop 52.5kg supersetted with sissy squats, then single leg 1x30 at 27.5kg. Burnout set sissy's x30reps. Leg press round at 80kg plus calves (20reps) Seated calf raises 20x20kg
Fixed bar raise and pull-in, one round (25kg)
16db two-handed palms up raise one round. Slow and deliberate.
Plate bus drivers 15kg (let go with btm hand - and pause!) Plate overhead raise 20kg. 2x30 reps of 8db waiters. Tricep rope pushdowns 11kg - rounds with pro/sup and overhead extensions at 16kg. Burn set cable presses 30reps upper/lower/full 16kg. Finish with Abs 3x20 - leg/arm raises, 45d partial crunches then cable crunches at 24kg.