Operation THOR
This was initially a bulking programme looking to go from 200-220 lbs, but has now become much more.
I had my boxing match in October Last Year and now I'm challenging myself to get back down to a 32" waist.
CW: 213lbs GW:200lbs
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Leg day
I have started a new job which is limiting my time in the gym so this lunch time I did a condensed leg workout,
Squats
Lunges
Deadlifts
3x10 on each
squats-90kg
Lunges - 40kg
Deadlifts - 70kg
kept a lot of it fairly low wight as I have strike fit this evening and Graham the new trainer really puts you through your paces and I wanted to have my legs for this evening.
Anyway tomorrow will be chest and I’m looking to push myself here so I can get my 1rpm above the 120kg mark again.
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If your not shaking your faking
my flatmate came up with the phrase, and i’m adopting this principle to all my weightlifting activities
If I aint shaking by the last rep then I aint working hard enough
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Great Shoulders, Triceps and Pec’s Triset
I tend to do this following 2 big compound exercises on my chest
seated lateral raises
skullcrushers, wih optional half set of narrow presses
flat dumbell flies
this triset is a great way to get a good burn across the whole area, burn fat and warm your triceps up for some isolation to finish your chest and triceps day.
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Today is Squat DAY!!!
Gonna do my squats, front squats and overhead squats to really give my legs a pummelling
Additionally I would like to increase my HIIT intensity as well by adding atleast 1km/h in speed
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You know its not a good day when your looking forward to deadlifts
Coincidentally my Deadlift 1 rep max is up to a whopping 150kg now - thats a massive 330lbs
my goal is to get that to - 190kg and 418lbs 2x my current bodyweight and ideally get my squats close to that too!!
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smashed it up today with some chest and circuits
Come off my supplements for next few weeks as i push myself to the limits in the gym.
I’m pushing myself till may 26th as Im starting a new job that week and before this is what i’m going to concentrate on.
so my chest workout was;
- Incline DB press - 34kg -10, 44kg - 10, 8, 34kg - 10
- Arnold Press - 24kg - 10,10,10
- Tri-set of lateral raises, skullcrushers and flat flyes, 4 sets - 10 reps each exercise
- tricep pull down - 31kg for 4 sets with drop set to finish
- Decline bench press - 3x10 80k
wanted to throw in some dips as well but didnt have time today, so instead finished off with 6 minutes HIIT training ranging from 10km/h and 14km/h.
Circuits class was a little disappointing but had great core session to finish it off.
Tomorrow is back with biceps!!
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Body weight blast circuit new PB
Following my marathon took 2 minutes of my body weight blast PB - completed the 300 reps in under 13 minutes
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Bodyweight Blast Circuit
So this is another of the MHP X-Fit workout that I have been trying, this was my 2nd attempt an is absolute killer, wanted to throw up most of time during it.
essentially the circuits is 5 round of these 6 exercises with 10 reps of each, with NO REST
Thats NO REST!
the concept of the circuit is be a mixture of CV with Bodyweight training and you really need to take it 1 rep at a time. The idea to do this on a continual basis and try and beat your previous time to show progress.
The circuit is;
Feet Raised press up
pull ups
dips
leg raises
v press ups
pyro jumps - squat jumps mixed with tuck jumps
I managed to complete this ordeal in 16minutes 40 seconds.
