Hi everyone,
Is it me or is sorting out a routine actually more fun than working out?! Definitely gets you motivated during sd anyway...so if anyone has any thoughts or comments then please let me know...
6 x a week, 3 separate workouts, increments of 5kg (2.5kg for dumbbells) which means 3 increments for each workout for 15s, 3 for 10s etc...
15s will involve just one set of a compound exercise for chest, back and shoulders.
10s will involve same as above plus one set of a stretch point exercise for chest, back, shoulders, bis and tris
5s will involve 2 sets of the compound movements, 1 set of stretch point (but 2 sets for bis and tris) and pulses immediately after the stretch point set
post 5s will involve clustering to keep the weight progressing, negs for dips, partials for pulling movements, same as above for sets but LS will be included after stretch point, prior to pulses.
Exercises are:
Compound:
Chest -dips, incline dumbbell flies, bench press
Back - pull downs, machine rows, narrow grip pull downs
Shoulder - dumbbell press, machine press, military press
Stretch point:
Chest - pec dec or dumbbell flies
Back - pullover (dumbbell for stretch, machine for pulse)
Shoulders - incline lateral raise (but normal laterals for pulse)
Bis - incline hammer curls, concentration curls, machine curls
Tris - Skullcrushers, one arm extensions, underarm press downs (normal grip press downs for pulses)
15 mind HIIT on the crosstrainer for each workout (2mins warm up, 6 intervals of 30 sec sprint on high resistance level with 90sec slow on low resistance, then warm down)
Nelson sit ups and stomach vacuum for abs
I'll be on Sir Steven Redgrave's seefood diet...whenever I see food I'll eat it!
Also, I know, I know, there's nothing for legs! Let's leave that out of the discussion, happy with them as they are and they kill after the HIIT.
One last thing, as loaded stretches are introduced post 5s to increase strain I was considering holding the progressive load for a couple of weeks and then increasing them to extend the cycle...reasoning being that the loaded stretches increase strain...then progressing the load will do likewise...no idea if that's good logic or not!
Cheers
Rob
Is it me or is sorting out a routine actually more fun than working out?! Definitely gets you motivated during sd anyway...so if anyone has any thoughts or comments then please let me know...
6 x a week, 3 separate workouts, increments of 5kg (2.5kg for dumbbells) which means 3 increments for each workout for 15s, 3 for 10s etc...
15s will involve just one set of a compound exercise for chest, back and shoulders.
10s will involve same as above plus one set of a stretch point exercise for chest, back, shoulders, bis and tris
5s will involve 2 sets of the compound movements, 1 set of stretch point (but 2 sets for bis and tris) and pulses immediately after the stretch point set
post 5s will involve clustering to keep the weight progressing, negs for dips, partials for pulling movements, same as above for sets but LS will be included after stretch point, prior to pulses.
Exercises are:
Compound:
Chest -dips, incline dumbbell flies, bench press
Back - pull downs, machine rows, narrow grip pull downs
Shoulder - dumbbell press, machine press, military press
Stretch point:
Chest - pec dec or dumbbell flies
Back - pullover (dumbbell for stretch, machine for pulse)
Shoulders - incline lateral raise (but normal laterals for pulse)
Bis - incline hammer curls, concentration curls, machine curls
Tris - Skullcrushers, one arm extensions, underarm press downs (normal grip press downs for pulses)
15 mind HIIT on the crosstrainer for each workout (2mins warm up, 6 intervals of 30 sec sprint on high resistance level with 90sec slow on low resistance, then warm down)
Nelson sit ups and stomach vacuum for abs
I'll be on Sir Steven Redgrave's seefood diet...whenever I see food I'll eat it!
Also, I know, I know, there's nothing for legs! Let's leave that out of the discussion, happy with them as they are and they kill after the HIIT.
One last thing, as loaded stretches are introduced post 5s to increase strain I was considering holding the progressive load for a couple of weeks and then increasing them to extend the cycle...reasoning being that the loaded stretches increase strain...then progressing the load will do likewise...no idea if that's good logic or not!
Cheers
Rob
