CARDIO DAY
20 Minutes of HIIT on the glider machine from Hel.
330 nonstop reps of ab work consisting of seated machine crunches, leg raises. and kneeling rope crunches.
Feeling very energetic this morning. Rode like the wind.
Just realized I haven't outlined my training protocol. There may be some new readers that weren't following my last 2 threads and might be interested in seeing how I'm training.
TRAINING PROTOCOL
3 Days of weight training: Sundays, Tuesdays, and Fridays.
3 days of cardio: Mondays, Wednesdays, and Saturdays.
Thursday is full rest day.
Training Style: 3 whole body workouts per week. After warm-ups I do 1 all-out work set, reps ranging from 7to 10, and then rest 1 minute or sometimes 2. Then 1 more heavy work set which is immediately followed by 2 reduced weight drop-sets.
This workout is a modified version of how I saw MrKleen training in his last thread. I decided to slightly tweak it and put it through the wringers. It is very brutal. I LOVE IT!!! :arms: :dance2: :angryfire:
Here's my last couple of workouts to give everyone an idea of how I'm training at the moment:
February 23
CHEST--Incline Machine Bench Presses--200X10, 390X8 (heavy), 380X7>280X14>200X20.
BACK--Regular Pulldowns--170X10, 280X9, 280X8>200X12>160X15.
SHOULDERS--Seated Arnold DB Presses--40'sX10, 70'sX13, 70'sX12>45'sX12>30'sX15
TRICEPS--Seated Overhead Triceps Cable Extensions--100X10, 170X11, 170X9>120X10>90X14.
BICEPS--Seated Alt. DB Curls--40'sX10, 70'sX11, 70'sX10>50'sX10>30'sX14.
QUADS--Leg Extensions--100X15. 200X19, 200X19>140X10>100X16.
HAMSTRINGS--Stiff-Legged Deadlifts--205X10, 355X12 (up 1 rep), 355X11>245X12.
February 21
CHEST--High Incline DB Bench Presses--50'sX10, 100'sX21, 100'sX19>80'sX17>50'sX16.
BACK--Seated Cable Rows with Long Bar--180X10, 320X12, 320X12>220X13>150X15.
SHOULDERS--Machine Shoulder Presses--150X10, 240X12, 240X12>180X11>130X16.
TRICEPS--Seated One-Arm DB Extensions Behind Head--30X12, 60X13, 60X12>40X11>25X16.
BICEPS--One-Arm Cable Preacher Curls--40X12, 90X10, 90X10>70X11>40X16.
QUADS--Hack Squats--200X12, 420X12, 420X12>300X10.
HAMSTRINGS--Lying Leg Curls--80X10, 140X12, 140X12>100X11>70X14.
CALVES--Standing One-Legged Calf Raises--40X20, 70X24, 70X22.
FOREARMS--One-Arm Cable Hammer Curls--50X10, 90X12, 90X12>70X10>50X13.
February 19
CHEST--Decline Machine Bench Presses--200X10, 410X9 (oh yes!), 410X9>280X14>200X22
BACK--Reverse-Grip Pulldowns--160X10, 260X11, 260X10>200X12>150X16.
SHOULDERS--Upright DB Rows--30'sX10, 60'sX12, 60'sX12>45'sX10>30'sX14
TRICEPS--Lying DB Extensions--30'sX10, 60'sX11, 60'sX10>40'sX12>25'sX16
BICEPS--Standing EZ Bar Curls--75X10, 155X12, 155X11>95X9>75X14.
QUADS--Seated Leg Presses--220X15, 640X18, 640X18>450X28!!
HAMSTRINGS--Standing One-Legged Hamstring Curls--60X12, 120X12, 120X12>90X10>60X16.
CALVES--Seated Calf Presses On Leg Press Machine--200X20, 400X26, 400X24.
FOREARMS--Seated DB Hammer Curls--30'sX10, 70'sX12, 70'sX12>50'sX10>30'sX15.