Keep up with the world of strength - sign up for the Strength & Fitness Newsletter. Absolutely free.
As a bonus, you'll get a copy of Jedd Johnson's '14 Things you NEED for your First Strongman Contest' - absolutely free.
Perfect.
I'd all but forgotten about yesterday's interval sessions on the bike until I got up this morning. Think Uma Thurman in Kill Bill trying to stand after being comatose for 4 years. Walking down several flights of stairs shortly afterward was fun.
Following Sunday's session I ordered some more weights, which arrived today. These came with as a set with a bar, which I can now leave set up to reduce the amount of changing weights between sets.
Today's session was a good one, and it's been years since I've sweated so much or seen so many veins trying to make their way to the surface. Things just seemed to move along a bit faster - probably due to the reduced weight-changing time. It was primarily an arms day, made up of :
Warmup
Quick ab routine, comprising 3×50 crunches and 3×50 leg raises
Press-ups 3×20
Main
Bent-over barbell row - sets of 20/10/8/6 with increasing weight
Dumbell row - sets of 20/10/8 (each side) with increasing weight
Barbell shrug - sets of 20/10/10 with increasing weight
Barbell curl - sets of 30/10/10/6 with increasing weight, immediately followed by set of 10 using slightly lighter weight
Wrist curl/reverse wrist curl - supersets, 3×10
Forearm rotation 5×10 (each side, with no rest between sets)
Total time : 82 mins.
Enjoy this post? You'll love the newsletter.
In the meantime, here are a few others you might like :
I'd love to hear what you think. Pop over to the forums and share your opinion. See you there.