Fat Fighting the Red Beard way.
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[B]Friday nite run[/B]<br />
<br />
29 mins 5kms approx. Happy with that.<br />
<br />
[B]Saturday Morning TIN[/B]<br />
<br />
9am 60mins<br />
<br />
Hang Cleans 5x5<br />
Push press 5x5 and DB Swings 3x12<br />
BB Row 2x10<br />
BW Row 2x10<br />
Front Squat 2x5 3x3<br />
DB Floor Press 3x10 -
[B]Tin Monday 720-8pm[/B]<br />
<br />
Superset #1 Single Leg pistol squats (onto low bench) 3x10 and Chins (to failure then burpee/chins) 3x10.<br />
<br />
Superset #2 Overhead Walking Lunge 3x8 each and Farmers Walk 3 x 30 metres<br />
<br />
Superset #3 DB Swings 3x10 and Single Alt DB Swiss Ball Presses 3x10<br />
<br />
AB Superset "87 Reps" 15,15,15,15,15,12 "Gilbert"<br />
<br />
[B]This week is I have decided to only perform exercises I hate or find difficult or have to drop weight to complete with textbook technique.[/B] -
[B]Tuesday Lunchtime[/B]<br />
<br />
20 Minute Cardio Hit. Row 5 mins Treadmill 10 minute BFl Intervals, Row 5 mins. Back to work.<br />
<br />
[B]Wednesday Tin 40 minutes[/B]<br />
<br />
Hang Cleans 5x5<br />
Chins 3x5<br />
Stand BB Press 3x5<br />
One Arm BB Farmers Walk. Out and Back X2<br />
Swiss Ball Wall Neck Rolls<br />
BB Core Rotations<br />
Bench 75% Max 25 Reps -
[B]Tin HUUUGE Effort tonight. 50 mins[/B]<br />
<br />
Hang Cleans 5x5 and DB Swings 3x10<br />
Stand SMP 5x5<br />
BW Rows 2x10<br />
Chins 3x5<br />
Front Squat 2x5 4x3<br />
DB Bench 5x5<br />
Farmers Walk 2x30m<br />
BB Rotational Core 2x10<br />
Core Super Set 87 Reps<br />
<br />
Feeling greeeaaat!