Todays workout ROUND 5! / WEEK B!! / DAY 3... Workout 57 DEADS DAY!!! With the ear still an issue,.traditional Deads are out but I wasnt so put off by that today. Today I knew I could load up that plate machine and hit it hard! So I was going to push as close to 200 as I could and burn out!!! Talk about a DEAD lift! Lets kill every essence of strength we have!! I started off on the Hip Abductor / Adductor. I noticed an ever so slight touch in my groin again so Ill keep an eye on that for the rest of the week. Its just my body shutting down and wanting to die. Once I was warmed up with the Hip Abductor / Adductor, I moved on to an Ab Crunch Machine.. This ones a bit harder to use and you cant lock your feet in so it was great to really burn them up before the session! I crawled out of the Ab Crunch Machine and locked myself into the Leg Curl Machine. I prefer this one to the Laying Leg Curls because you sit and lock your legs in to the pads, instead of grinding your heels down and biting your towel. Now I was primed up, time for Deads!! SUPERSET (from 110Kg): Plate Machine Dead Lifts: @ 50Kg x 6 @ 80Kg x 6 @ 110Kg x 6 @ 150Kg x 4 @ 180Kg x FAILED... 2 attempts. Not today! Back down the Pyramid and burn out!! @ 140Kg x 3 @ 100Kg x 10 @ 50Kg x 20 Hanging Leg Raises: x 6 x 6 x 8 x 6 x 5 Now, time for some Abs work.. The Deads have left me feeling just that so an Abs Superset will help me get the most out of the least.. SUPERSET: Kneeling Cable Crunches: @41Kg x 10 @36Kg x 15 @36Kg x 15 Cable (Attached at Feet) Knee Raises: @14Kg x 15 @18Kg x 15 @23Kg x 20 I also did a bit of hanging twist work to keep the efforts in my shoulders pumping and make the most of them while my shoulder is freshly in place... just some fun bits to work rotation and pull :) 3 (program) Sessions to go!! :)
Posted on: Sun, 11 Jan 2015 06:48:04 +0000
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