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.