2009
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Saturday<br />
<br />
1130 am: 30 minute session<br />
<br />
Bench 4x 6 Reps<br />
Front Squats 3 x 6, 1 x 3 Reps<br />
Super Slow Chins 4 x 6 Reps<br />
<br />
Quality session considering I was alos sweating out the flu. Packing more sets/work into 30 minute sessions now than usual. Less time resting and the pairing up/overlapping of exersises is working well and still lifting heavy on set four of each exercise.<br />
<br />
Spent a few days slurping lattes in Auckland without doing any exercise, but back on board now. Need to up the cardio though. have been alcohol free since New Years Day now. Not feeling radically different yet but quite happy being on the wagon. -
The RB Plan for January/February. <br />
<br />
Something like this:<br />
<br />
3 x Weights p/w (Tu/Thu/Sat?)<br />
3 x Cardio p/w.<br />
<br />
Day One: Front Squat 4 x 6, Bench 5/4/3/2/1, Chins 4 x 6 (weighted), BB Roll Outs 4 sets<br />
Day Two: AM Row/BFL Run or Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Three: One Arm DB Snatch from floor 4 x 6-3 (or BB Cleans), Med Ball Walk Lunges 2-3 sets, DB Curls 4 x 6, Hang Med Ball Crunches 4 Sets<br />
Day Four: AM Row/BFL Jog or Wetlands Walk or Mountain Walk 20-60 mins<br />
Day Five: Deadlifts 4 x 6, Bench 4 x 5, Chins 4 x 5, Cable Chops 4 sets<br />
Day Six: Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Seven Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-40 mins -
420pm<br />
<br />
40 minutes.<br />
<br />
One Arm Snatches 20-50kgs 6 sets 5-1 reps<br />
<br />
Standing Alt DB Curls 4 x 6<br />
<br />
Cable Chops 4 x 10 each side<br />
<br />
Plate Raises 50 reps x 1 set<br />
<br />
[b]Must do some early morning cardio tomorrow!!! [/b] -
chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch? -
[quote name='BartMan']chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch?[/quote]<br />
<br />
Yep from the ground, I alternate between left and right hand each rep. Awesome exercise, really explosive movement driving up with the knees from a deep squat position. I have a stuffed right shoulder/rotator cuff but found that by substituting snatches for DB SMP my shouders still get hit without too much irritation proved I dont go heavier than 40kgs. I like to do all my shoulder work on my feet as opposed to sitting in fact I do every exercise bar bench standing or in the air.<br />
<br />
<br />
[b]Monday PM[/b]<br />
<br />
50 minutes brisk walk. -
[b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes -
[quote name='Red Beard'][b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with the kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes[/quote]<br />
<br />
[b]Friday[/b]<br />
<br />
4pm Cardio 45 mins (15 Row/15 Bike/15 Treadmill). Awesome. Sweating like a rapist.
