week 03

WORKOUT 07: UPPER BODY WORKOUT
25.01.10

1. Bench Press: 66 x 6, 70 x 4, 76 x 2+3

2. Incline 12kg KB Press: 2 x Max Reps using the same weight (25 & 20)

3a. Bent-over 1-Arm 16KB Rows: 4x10 each arm

3b. Triceps Rope Pushdowns: 4x10x20kg

4a. 32kg KB Shrugs (2 Sec Holds): 3x10

4b. Incline rear dealt flyes, pinkies up: 3x12x10kg

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Absolute killer - grip gives out again halfway into cleans (Thick Bar)

WORKOUT 08: LOWER BODY WORKOUT
27.01.10

1. Deadlift: 120 x 6, 128 x 4, 140 x 2

2. Bulgarian Split Squat Jumps: 4x5 each leg (BW only)
Very hard to balance

3a. Stability Ball Hamstring Curls (keep hips up): 3x15

3b. Weighted Spread Eagle Sit-ups: 3x15x8kg

4. Alternating Forward Lunge, holding 10kg DB’s: 2x45 seconds
(20 & 18)

5. Timed two-mile ride : (3:49) 3:35

WORKOUT 09: UPPER BODY WORKOUT
29.01.10

1. 19 Chin-ups (total reps) = chin-up max + 60%

2a. 32kg Front Lat Pulldowns (Neutral Grip): 2 x Max Reps (25 & 20)

2b. Standing 12kg KB Military Press (Neutral Grip): 2 x Max Reps (20 & 15)

3. 1-Arm Cable Rear Delt Flyes: 4x10x 4kg (Damn Friction!) each arm

4. “Run the rack” curls, palms up – 1 set (20KBx8, 16KBx8, 12DBx8, 10DBx8, 8DBx8, 5DBx8, 3DBx8)

5. Core Circuit: x2
   A) Sprinter Sit-ups x 20
   B) V-ups x 15
   C) Pike Situps x 15
   D) Hip-ups x 15

6. 100 Push-ups: (2:44) 1:25 - Felt 'Clicky' though.

week 02

Workout 04: UPPER BODY WORKOUT
18.01.10

1. Bench Press: 64 x 7, 68 x 5, 72 x 3+4

2. Flat 10kg DB Press: 2 x Max Reps (w/same weight as last week)

3a. Seated Overhand Grip Cable Rows: 4x12x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x12x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x12

4b. 10kg DB Lateral Raises: 3x12

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 3 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
Grip 'goes' halfway through hang cleans - 32kg doesn't seem much; until you try it!

Workout 05: LOWER BODY WORKOUT
20.01.10

1. DB Squat Jumps, holding 8kg DB’s: 4x6

2. Deadlift: 116 x 7, 124 x 5, 132 x 3

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x12

3b. Seated MB Twists: 3x15 each side

4. Timed two-mile ride: (3:47) 3:49

Workout 06: UPPER BODY WORKOUT
22.01.10

1. 18 Chin-ups (total reps) = chin-up max + 50% [5 sets of 1+3 Incl. 30 sec rest  Total reps = 20]

2a. 28kg Front Lat Pulldowns (Wide, overhand): 2 x Max Reps (w/same weight as last week)

2b. Standing 10kg DB Military Press: 2 x Max Reps (w/same weight as last week)

3a. 10kg “Rolling” triceps extensions: 5x8

3b. 10kg Hammer Curls (both arms same time): 5x8

4. Core Circuit: x2
  A) Pike Situps x20
  B) Bicycle x 30 Total
  C) Side Plank x 30sec each side

5. 100 Push-ups: (1:40) 2:44

week 01

Workout 01: UPPER BODY WORKOUT
11.01.10

1. Bench Press: 60 x 8, 64 x 6, 70 x 4+

2. Flat 10kg DB Press: 2 x Max Reps use same weight (20-25 reps on the 1st set.)

3a. Seated Overhand Grip Cable Rows: 4x15x32kg

3b. Cable Triceps Pushdowns (straight bar): 4x15x16kg

4a. 16KB Shrugs (2 Sec Holds): 3x15

4b. 10kg DB Lateral Raises: 3x15

5. 32kg Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat):
    2 sets. 10 reps each. Rest 90 sec.

Workout 02: LOWER BODY WORKOUT
13.01.10

1. DB Squat Jumps, holding 5kg DB’s: 4x6

2. Deadlift: 112 x 8, 120 x 6, 128 x 4

3a. 45 Degree Back Raises (8kg weight plate over chest): 3x15

3b. Seated 5kg MB Twists (feet off ground): 3x20 each side

4. Timed two-mile ride: (3:25 Test) 3:47

Workout 03: UPPER BODY WORKOUT
15.01.10

1. 18 Chin-ups (total reps) = Chin-up max + 50%

2a. 28kg Front Lat Pulldowns (Wide, o/hand): 2 x Max Reps (20-25 Reps 1st Set, 10-20 2nd Set)

2b. Standing 10kg DB Military Press: 2 x Max Reps (15-20 Reps 1st Set, 10-15 2nd Set)

3a. 10kg Rolling triceps extensions – 4x8

3b. 10kg Hammer Curls (both arms same time) – 4x8

4. Core Circuit: x2
  A) Pike Situps x20
  B) Bicycle x 30 Total
  C) Side Plank x 30sec each side

5. Timed 100 push-ups: (2:09 Test) 1:40