I switched my strength and rest days this week as I slowly recovered from a week of poor sleep and new exercises.
But I hit todays strength goals with extreme vigour and my morning routine was upgraded with a mini circuit of pull ups, chin ups and push ups.
The Main Strength Circuit (3 times)
Pull Ups: 2
Ankle [...]
I really need to learn to do these posts daily cos by the time I get round to it I’ve forgotten what I did. So I’m sorry but I THINK I did the following…
Core
Ab Roller – 5 x 2 sets
Sit Ups – 10 x 2 sets
Back Extensions – 10 x 2 sets
Plank – 1:20
Forearms
Wrist Roller [...]
Just a light core and forearm workout.
Although I’ve started to notice something with these workouts. Althoguh I put the main exercises in I don’t bother with the ‘messing about’. So this time I’ll just give a section on the messing about to show the extra bits I do when ‘fidgeting’.
Main Core
Sit Ups: 10 x 2 [...]
Well its the start of my lay off week and as you’d expect I’ve not done much laying off. I hit the day with some core work then went onto forearms. That was before I even bothered with the circuits.
In case you haven’t noticed I’m also following a new programme. I was going to leave [...]
I screwed up the numbering because I forgot to put my core workout in. One of the problems of not keeping on top of the diary.
I can’t 100% remember my core workout but I think it was along the lines of:
Russian Twist*: 20 reps.
V-Ups: 10 reps
Plank: Time (~60 secs)
I did that lot 3 times and [...]
Today was meant to be rest day but as I’d got my ab wheel just the day before from Argos I decided to give it a whirl!
It really, REALLY works the abs like I never expected. I can only do it fully from a kneeling position otherwise I hit the floor with a severe ’splat’ [...]
Today is going to be a catch up day for the past few days poor performance. So here goes multiple workouts across the day and starting with…
Pull Up Bar Circuit (band assisted)
Pull Ups: 2
Chin Ups: 3
Pull Ups: 2
Chin Ups: 3
Rest 60 seconds…
Pull Ups: 3
Chin Ups: 1
Did that lot first thing in the morning. Late afternoon [...]
I couldn’t bare to do nothing all day so I did some work on the core and my forearms:
Forearms
Forearm Killer: 1 + 3 + 2 reps
Wrist Twist: 10reps x 3 sets
Core (3 circuits)
Crunches: 10 slow and controlled
Flag (kinda): This was hard and not entirely well executed but it certainly worked my abs.
Plank: 60 secs
Other than [...]
Well we’re onto the fifth day of training. I don’t know if its just in my head but I do feel better in some respects. I’m not complaining either way!
Explosive Strength
Squat Jump: 8 reps
Single Clap Half-Pushups*: 6 reps
One-legged Ankle Hops: 20 reps
Push Jerk: 5 reps
I’m doing this circuit 4 times.
* I had to do half-pushups [...]
My ICT workout almost killed my legs and then hacking my hams on strength yesterday as well as a ju jutsu class has really knackered my body so I’m going to break away from Ross’s programme which means missing an Enhanced Interval Training session but I’ll do that tomorrow.
Today I’ll be concentrating on upper body [...]
