13 JUL: B1-2

Another great training session.  I had my bodyfat tested today and I'm posted good results:
  • weight:  220lbs even
  • body fat%:  16.5%
  • lean mass: 183.7 lbs
We'll see where I'm at next week.  On to the training notes:
  1. treadmill:  0.58miles in 10mins at 3.5 degree incline
  2. hand to ball plank:  2 x 12 per arm
  3. Unilateral Bicep triset*:
    a. Zottman curl:  20 x 10/10, 10/10
    b. Concentration curl: 20 x 10/10, 10/10
    c. Cross-bosy hammer curl:  25 x 10/10, 4/4
  4. Unilateral tricep tri-set*:
    a. Cross-body lying extension:  20 x 10/10, 10/10
    b. Reverse grip pressdown: 20 x 10/10, 10/10
    c. Rope grip pressdown:  20 x 10/10, 10/10
  5. Vertical strength:
    a. pullup:  BW x 5; +10lb x 5; +15lb x 5
    b. OHP: 125 x 5; 130 x 5; 135 x 10
  6. Horizontal size:
    a. 1-arm dumbbell row: 65 x 10/10, 10/10, 10/10, 10/10
    b. pushup:  15, 15, 15, 15
  7. Flatback Goodmorning (FBGM): 105 x 10; 110 x 10; 115 x 10
  8. T-bell swings:  73lb t-bell x 50 total (10, 10, 10, 10, 10
I was soaking wet by the end.  Swings are just an absolute wonder!!!!

*Unilateral trisets:  I do all 3 movements (a,b,c) in a row for a single arm.  That's a target of 30 consecutive reps with just one arm.  When you are done, switch arms and do all three again.  I'm perform this sequence twice.  The weights are light, but the pain and intensity are through the roof.  My arms are getting big for the first time in my life.  Alternating light weight, intense "pump" workouts for arms with heavy traditional strength loading (3-4 sets of 6-8 reps) is doing wonders for me.  So is the frequency of 3 times per week.

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