Finally off to the gym.....1day late....better late than never
Today something new.....well,,,,,uhm, actually something old.
Decided to do a total body work out. Never really done that for a longer period. Anyway, decided to do this.....
+ for me: with just 3 work outs a week, you train every body part 3 times
+ some much needed 'rest' on the joints....higher volume puts more stress on shoulders etc
+ recovering from a knee injury.....3 times a week some legs
I'll probably do every work out a little bit different....just on how I feel.
10 min warm up on crosstrainer
Pull ups, 2 sets till failure
Dips, 2 sets till failure(super slow on the negative)
85 kg x 15
75 kg x 17
Stiff leg deadlift/ barbell
110kg x 8
90 kg x 16
Incline dumbbell press
40 kg dumbbells x 14
40 kg x 10
One leg leg press
One leg , leg extension
(left leg upper third of the movement)
Tri set shoulders x2
seated bent over raise, seated lateral raise, seated front raise palms up
(burn baby burn)
12 kg dumbbells all till failure
Seated dumbbell curl(2 arms ), after failure hammer curl on after the other arm
Lying triceps extension/dumbbell
2 sets....18 kg dumbbell x14
Seated calve raise
Fysio ball crunch
Most exercises I finish with forced reps , my buddy helps me with 2 extra reps...not going to write that all down
Feel tired, but happy with work out.....nice change for now.......let's say, for the next month if I like it
Nice work Edge! I lived off of a 3 time a week full body work for years. Very effective training.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
Current Competition Prep Log - http://anabolicminds.com/forum/bodybuilding-contest-preperation/230239-kleens-competition-prep.html
Edge you can always look at antagonist training
...::: EBF REP :::...
THE FUTURE OF LEAN
My boss and co workers where all nautilus freaks....I never felt the 1 set approach was nice, but the concept of training 3 times a week, full body did make some sence, esspecially when you don't have enough time to go 5 times a week.
I did always follow the concept of starting off with the highest weight and go till failure or past failure. Biggest difference is that my second , third etc set, goes with a lighter weight and also till failure. Reverse pyramid.
Anyway, I feel pretty nice today. Bit sore on the legs....just the way I like it.
Have a nice weekend!!!
Really liking the Pro Xanthine 500....
1 cap upon wakening,1 cap afternoon
Talk about energy....
It's an off day, but couldn't resist the urge to do some ab work at home.
Love my fysio ball
Eating clean....high protein every day....moderate /high carbs on work out days....low carbs rest days.....fat low, not too low
My new best friend
What a night....pfff.....wife was twisting and turning the whole time, couldn't sleep. Got out of bed at 5 in the morning all frustrated, alarm was set for 7.
One positive thing....finally seeing some sun here..... I work outside this last period on the field, gymnasium is reserved for the school exams.
Hope I have some energy left for tonights work out.
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Today's work out.....full body again. Different exercises than friday.
10 min warm up conceptII rower
2sets (watching my left knee, so not to deep and heavy. 40kg total , on the road to recovery)
Stiff leg deadlifts
Barbell bent over Rows
Vertical pull ups
Bench press(smith machine)
underhand grip dumbbell press
Seated lateral raise+ bent over raise dumbbells
2 super sets
Leg extension, 1 leg(again , watching my left knee)
Standing calf raise
All sets till failure+ forced reps
Fill in the weights next time.....to damn tired to type it all out.
Another day at the office
Finally some sun...
Nice volume! Jealous of your endurance.
All the heavy compound exercises kicked my a$$.....and my buddy was sore too
Breathing heavy and sweating like a pig, so picked up a little cardio while doing weights. WIN WIN situation going on here.
Today my upper body feels full and pumped, again my legs are a little sore....yeah buddy