I am a couple days behind on this entry, such is the life of trying to grow a business and assist in planning a wedding. Tuesday was leg day and I went a little heavier as planned with less reps to build on last weeks workout. My legs are still sore today! Here was my workout:
Dynamic Warm-up
BB RDL's 3x10,10,8 245/255/265
BB Split Squats 3x8,7,6 145/155/165
KB 1L RDL's 3x8/8 32kg
--SB Hamstring Curls 3x20 x
BW 1L Box Squats 3x10/10 x
--Seated Calve Raises 3x20 125/125/125
Check out the link below to view a video demonstration of the KB 1L RDL and give the rest of the workout a try if you like. Remember to adjust the weights accordingly.
Wednesday I took off. Look for Thursday's workout posting later today!
Matt
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( 3.2 / 60 )
In Week 2 of my pre-wedding workout program, I am still in a hypertrophy phase. The goal remains to increase muscle mass. I did gain 2.2 pounds last week. I weighed in last Monday at 181.4 pounds and yesterday at 183.6 pounds. This week the workout will remain mostly the same, but the weights will increase while the reps will decrease. My workout yesterday was Chest and Biceps, and looked like this:
Dynamic Warm-up
DB Incline Press 3x8-10 80/85/90
--DB Standing Curls 3x8-10 40/45/50
DB Flat Bench Press 3x8-10 90/90/90
--Cable Rope Hammer Curls 3x8-10 110/120/120
FM Incline Chest Fly 3x8-10 80/80/70
--DB Concentration Curls 3x10/10 35/40/40
Machine Chest Press 3xMR 210 (the most the machine has to offer)
--EZ Reverse Curls 3x10-12 50/60/60
Check out the related link below for a video demo of the FM Incline Chest Fly. Give the rest of the workout a try if you like and remember to notate your weights from week to week to maximize your gains.
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( 3 / 297 )
After taking Day 6 off, I decided to do some cardio and Ab's on Day 7. I want to keep my cardio output low for the next couple of weeks because my main goal is to gain muscle mass. That being said, I keep my cardio short and intense. So today, I ran 1 mile at a 7 minute mile pace. This isn't as fast as I can go, but was challenging enough. Then I did a solid abdominal routine that consisted of the following:
Landmine Barbell Rotations 3x10/10 @ 95 lbs
Hanging Leg Raises with a twist 3x10/10 (body weight)
Sit-up Twists 3x10/10 (body weight)
SB Crunches 3x20
Check out the related link below for a youtube demonstration of the Landmine Barbell Rotations.
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( 3 / 275 )
Day 5 focused on shoulders. I love olympic lifting to add some total body integration and power training. Today, my main lift was the power clean and push press combo. After that it was a pretty standard hypertrophic shoulder day that looked like this:
Exercise sets/reps weight rest
MB Chopper Warm-up
Barbell Power Clean and Push Press 3x6 135/140/145 120 sec
DB Seated Military Press 3x10-12 50/55/55 0
--FM Rear Delt Flys 3x10-12 30/30/30 90 sec
Cable Upright Row 3x10-12 120/130/140 0
--DB side Laterals 3x10-12 25/25/25 0
----DB Bent over Laterals 3x12 15/15/15 60
Give it a try if you are comfortable with Olympic Lifting, see the below related link for a demonstration. Good Luck!!!
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( 3 / 272 )
I pretty much took the day off yesterday, I just did the Medicine Ball 200 with a couple of my clients to work on the ab's. So being well rested, today was Back and Triceps. I broke my workout down into two, four exercise circuits that looked like this:
Wide Grip Pull-ups 3xMax Reps
Barbell Close Grip 3x10-12 135/165/175
DB 1a Row 3x10/10 75/75/75
DB Overhead Triceps extension 3x10-12 80/80/75
RG Pull-ups 3xMax Reps
EZ Skull crushers 3x10-12 80/80/80
Landmine V-Bar Bent over Row 3x10-12 145/145/145
Body Weight Dips 3x Max Reps
Adjust the weights accordingly and give it a try if you like. I felt a really good pump from this workout and it kept my heart rate up pretty high for most of the workout. I did not allow for any rest between exercises and gave myself about 2 minutes after each 4 exercise circuit.
Also, check out the related link below for a video demonstration of the Land Mind V-Bar Row.
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( 3 / 295 )
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