Friday’s not gonna keep me down so Sat and Sun I did the following:
Strength Circuit (Sat)
(2 minutes rest between each set)
Pull Ups: 3 x 2 sets
Calf Raises (dumb bell and bucket): 10 x 3 sets
Decline Push Ups: 10 x 3 sets
Chin Ups: 3 (just for the hell of it!)
Core…
Sit Ups: 10 (5 sec hold)
Plank: 1:30
Strength [...]
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 dunno why but I love hammering the forearms with everything I can. It really makes you feel like you’ve worked out when you can’t type or write after wards.
So as you’d expect I’ve collected quite an array of different forearm exercises:
Wrist Roller (AKA: Forearm Killer): I won’t bother explaining this all over [...]
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 I’m mixing it up again here for convenience. I’m beginning to realise I may need to squeeze my workouts into unusual places. I’ve heard of calf raises in the shower – in fact I may do a post on doing exercises when you’re lacking time/place.
Today I dropped the core work because I’d wrecked my [...]
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 [...]
This was the first maximal strength workout I’ve done. I’ve built it around the 50 day programme Ross sets out in the back of Never Gymless. I’ve added the forearm weighted bar (this prolly has a proper name but I don’t know what it is).
Standard pull ups (band assisted): 2 reps x 4 sets
Hamstring curls: [...]
