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Many of you guys may remember my workout from train2gain.tv. Well, I was on vacation the whole week and I have 2 weeks before I go on vacation AGAIN, and this time for 4 weeks... So I'll have to train extra hard these 2 weeks. Today I didn't really workout, but I wanted to find out my military press 1RM.
25kg/55lbs x 10
25kg/55lbs x 3
35kg/77lbs x 3
40kgs/88lbs x 2
45kgs/99lbs (let's say 100 pounds ) x 1!
My real workout will start on Monday. Here it is:
Push (Monday):
Bench press 3 x 10
Dips 2 x 9 (10 next week)
Military press 3 x 10
CGBP 3 x 10
Cardio (Tuesday):
HIIT Cardio: 10 laps (50meter sprints)
Pull (Wednesday):
Chinups 2 x 7 (8 next week)
Row 3 x 10
Barbell curl 3 x 10
Deadlift 3 x 5
Cardio (Thursday):
HIIT Cardio: 10 laps
Legs (Friday):
ATG Squat 3 x 10
Straight legged deadlift 3 x 10
Standing calf raises 4 x 10
Decline weighted crunches 4 x 10
As you can see, it's not that different as the one I did the last 6 weeks, but I changed the reps schemes.
55kg/121lbs x 10
52.5kg/115lbs x 9
52.5kg/115lbs x 8
Dips
9
6
Military Press
Warmup:
Bar x 10
30kg/66lbs x 7
30kg/66lbs x 5
30kg/66lbs x 5
CGBP
Warmup:
Bar x 10
37.5kg/83lbs x 10
37.5kg/83lbs x 10
37.5kg/83lbs x 9
Static stretches: chest, triceps and shoulders
"Cardio"
2 mile/3km fast walk uphill
That was one of the most brutal workouts I've ever had. I haven't trained in about a week, so my strength went down a bi. I also didn't have a spotter so I didn't risk doing the last 1 or 2 reps on the bench press. Chest was really pumped already after the first set and triceps hurt like a bitch. Dips wrecked them even more. Military press was really dissapointing but close grip bench press was great. On the last set I couldn't get the bar up so I had to roll it down on my legs. It was really embarassing . When I was done I decided to walk home instead of taking the bus and went about 2 miles/3 kilometers uphill. Broke a sweat and heart rate was elevated. So I managed to get in both my push workout and some cardio
Haven't done cardio in a while so I got pretty sore after this, especially my feet, ankles, shins and knees. Feel better now though. I live by a hill so I ran up 50 meters, then jogged down again. I did this for 5 times with no break, before I paused to fully catch my breath again. Then I did another 5 laps.
50kg/110lbs x 10
50kg/110lbs x 10
50kg/110lbs x 10
Deadlift
Warmup:
40kg/88lbs x 2 x 5
60kg/132lbs x 5
82.5kg/181lbs x 5 (PR!)
82.5kg/181lbs x 5
82.5kg/181lbs x 5
Barbell curl
Warmup:
Bar x 10
25kg/55lbs x 10
25kg/55lbs x 10
25kg/55lbs x 10
Static stretches: lower back, lats and biceps
I was kinda impressed with today's workout because I managed to complete all reps on all my exercises, even though I haven't trained in a while. Chinups impressed me, because I usually only do 5-6 reps at the most, and now after a week's break I suddenly did 7. Rows were very heavy on the last reps, so were the curls. Deadlift felt extremely heavy, because I increased the weight. I did small breaks between the reps to catch my breath and to correct my form. Right now my hands are covered in blisters and my back hurts (in a good way), so I guess this was a great workout
) x 1!
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