10 min cardio warm up
Leg extension leg curl 4 sets of 12 back to back 40 kg
Back squat 70 kg 4 sets of 12
Stiff leg deadlift 3 sets of 8 50kg
Lunges 4 sets of 12
Cool down
Hypertrophy barbell
Dumbbell press sets of 10 superset with Fly
Pull down lat 12 reps 60 kg superset with row 50kg
Squat 70kg 12 reps 3 sets
Rope tucks and leg raise
Flu wiped me out from 16/01
Have spent a few days rereading Simple Sinister and Q and D. Need to map out where next. Was initially moving towards a barbell hypertophy program but now thinking S and S and PTTP2.0 across the next 6 weeks. Decisions Decisions
Starting new program tomorrow. Can’t do S/S due to impinged shoulder.
Working loosely off SE guidelines
Using Al C simple to S endurance template but Using 8 48 kg swings and 3 push ups EMOTM.
Prioritise this program 4 times a week
2 full body barbell session if possible replace with 45 minute walk
Use OS as warm up and cool down
Let’s see how it goes
Strong E style work continues
18 minutes 8 2H swing and 3 push up. EMOTM
Cals 151 average HR 95
Felt tougher than that particularly the middle sets. Easy to fall into a lazy swing. Trying to keep power setting at 7 with deep hinge. Lovely way to train. Very meditative in ways.
Finished with 2 24 kg
5 D squat 5 DCl and 5 DMP
3 sets and stretch
Hard style abs warm up
6 TGU 24 kg
SE style workout 8 swings 48kg 3 push ups EMOTM
16 minutes
Got lazy in middle sets.
5 hard style sit up 5 48kg suitcase left each side
Av HR 89
Max HR 129
Calories 171
Felt tougher
Really tired today and not really feeling it so went to gym
10 min elevated walk
2 24 kg complexes
Hard style abs
Hollow rock 15 seconds 1 min rest 5 sets
Hairstyle plank 12 seconds 1 min rest 5 sets
Back to SE work in the morning
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