Workout Saturday 29/9/12

A nice strength session to follow up from my boxing the day before.

Warm-up

5 minutes skipping.
5 minutes foam roller.

Bosu medicine ball squats - 3 sets x 10 reps.
Y-T-W-L - 3 sets of 3 complete reps per side.

Superset

3 sets

Bb bench press - 8 reps at 68kg.
Hammer curls - 10 reps with 12.5kg dbs.

Superset

3 sets

Shoulder press - 10 reps with 15kg dbs.
Bb bent over row - overhand (supinated) grip - 10 reps at 53.5kg.

Superset

3 sets

Eccentric chin ups x 10 reps.
Rolling triceps extension - 10 reps with 15kg dbs.

Warm-down

5 minutes foam roller.
10 minutes static stretching.

Workout Thursday 6/9/12

Simple strength day today.  My two other training partners for my killer cardio sessions had other appointments, and after the plyometrics I did at school last night I was more than content to simply hit the weights.  So, after a lovely lunch of authentic Japanese from Mizu, in South Yarra, off I went...


Warm-up

15 minutes brisk walk to the gym.
5 minutes skipping.
Resistance band stretches - thoracic/chest/shoulders.

 Deadlift & Bench Press Superset

4 sets of 6 reps for each exercise.

Deadlift - 1st set 95.5kg, sets 2,3 & 4 115.5kg.
Bench press - 70.5kg.

Front Squat & Row Superset

4 sets of 6 reps (front squat) and 8 reps (seated row).  Powerclean to start position for front squat.

Front squat - 55.5kg.
Seated row - 90kg.

Triceps Push-down, Crunches & Modified Cuban Press Superset

3 sets of 8 reps (triceps push-down), 20 reps (crunches) and 10 reps (mod. Cuban press).

Triceps push-down - 40kg.
Crunches - bodyweight.
Modified Cuban press - 5kg dumbells.

Pullof Press & Face Pulls

2 sets of 30 second hold, 10 punches, 10 presses (Pullof press), and 10 reps (face pulls).

Pullof press - 17.5kg.
Face pulls - resistance band.

Warm-down

Foam roller (at gym) - 5 minutes.
25 minutes brisk walk home.
Foam roller (at home) - 10 minutes.
Static stretching - 10 minutes.

Workout Friday 10/8/12

The current period of training I'm doing is to promote hypertrophy.  For the last 12 weeks I've been working on strength and power, and have reached a plateau in my gains.  So it's time to add a little more muscle and work towards the next period of power training probably around late-September/early-October.

I was still feeling pretty sore in the hamstrings today from the leg work on Wednesday and the sprints yesterday, so today was primarily about upper body - that is, chest, back, lats, shoulders and core - with one leg movement thrown in for character building!

Warm-up

Obviously this is not me.  This is an alleged drug cheat.  I said ALLEGED!

16kg kettle bell complex 5 minutes.
Resistance band chest and thoracic stretch and mobilisation.

Chest superset

Three sets of ten reps.

Chest press - 25kg dumbbells.
Pushups to failure - with the emphasis on technique and form.

Back superset

Three sets of ten reps.

Seated row - 80kg
Incline prone flies - 10kg dumbbells.

Shoulder superset

Three sets of ten reps.

Standing shoulder press - 15kg dumbbells
Reverse lunge with isometric shoulder extension - 10kg dumbbell (similar to the 5th movement of a Turkish get-up).  This exercise is an absolute ripper for the core!  Unstable, and hard as hell!  It simply doesn't work if you try and do this exercise lazy.
Resistance band face pulls.

Lats and biceps superset

Three sets of ten reps.

Lat pull down - 50kg
Two arm bicep curl - 15kg

Warm-down

10 minutes on the foam roller including back work with a dowel.
10 minutes static stretching.