Workout Tuesday 28/8/12

This is the 45 minute workout I did on Tuesday.  Limited time, maximum output.

Warm-up

5 minutes skipping.

Chest

Bench superset - 3 sets of 10 reps.  The flies are completed fairly quickly, with a speed of 1:0:2.  Very much inspired by what Jim Smith has to say about performing light flies between bench sets.  Have a look at his site here for more amazing information and tips for lifting and training in general - Jim Smith is a god.  1 minute rest between each set.

Dumbell bench press - 25kg
Dumbell chest flies - 5kg

Legs/core/back

Superset - 5 sets.  2 minutes rest between each set.

Barbell front squat - 68kg/65.5kg/63kg/60.5kg/55.5kg - 6 reps of each.
Push-ups - 10 reps.
Bodysquats - 10 reps.

Core/plyometrics

Torsonator complex (twists, squat & one-arm press, clean & press, knee kicks) - 2 sets of 20 reps each.

Warm-down

Foam roller for 10 minutes.
Static stretching for 10 minutes.

Workout Sunday 19/8/12

Today was a day where I had the luxury of not looking at the clock at the gym.  I still have had some niggling back issues, and the right shoulder (biceps tendinitis) and elbow (lateral epicondylitis) have been reminding me of my deficiencies.  Still, dealing with injuries and not allowing them to interfere with a mindset is a big part of what training is all about.  Obviously we don't want to exacerbate any existing problems, so at times there can be a bit of a balancing act that is required to maintain the routine, but it is the adherance to the routine that is paramount for achieving goals and seeing results.  I guess what it comes down to is the fact that sometimes it's hard to rest.

Warm-up

15 minute brisk walk to the gym.
5 minutes skipping.
5 minutes lower body dynamic stretching.

Legs/back/core/arms/shoulders

Deadlift superset - five sets of each exercise.

Deadlift 95.5kg x 8 reps, 115.5kg x 8reps, 105.5kg x 8 reps, 95.5kg x 8 reps.
Chin-ups - bodyweight x 5 reps.
Dips x 5 reps.

I had to be careful with the deads today because with the second set I felt like the back was getting a bit too stressed, being moved out of good posture too easily.  This was the compromise.

Chest

Three sets of six reps.

Bench press 75.5kg bb.

Back/shoulders/lats/core

Superset - three sets of ten reps.

T-bar rows 60kg.
Resistance band face pulls.

Back/shoulders/lats/biceps/core

Superset - three sets of ten reps.

Bent-over rows (supinated grip) 55kg.
Shoulder press 15kg db.

Shoulders/legs/core

Superset - Three sets.

Shoulder rotations 5kg db x 10 reps.
Jump lunges x 16 reps.

Warm-down

Static stretching 5 minutes.
15 minute brisk walk home.
10 minutes foam roller.

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.