did my grand tension depletion workout today, here it is:
squats 4x8 230lbs SL deads 4x8 135 superset inclines press 2x8 140 150 flat bench 2x8 160 overhand/hammer grip pullups 4x8 push press 4x8 135 BB preacher curls 2x8-10 75 BB skulls 2x8 95 bb shrugs 2x8 225 leg raises 2x12 1 leg calf raise 4x12 20 let the carb load begin |
All in one workout?!?!!? Dear god!
IW |
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todays workout
bb curls 3x6-8 cg bench 3x6-12 bb shrugs 4x8 standing calves 4x12-15 side raises 3x8 carbs before and after workout, rest of meals are zero cabs |
i decided to go back to carb cycling as its just the perfect fit for me and gives me the best results so here is my diet plan:
sun-low cals low carbs mon-low cals low carbs tues-low cals low carbs wed higer cals not much though with 250g cabs thurs- low cals low carbs friday-low cals low carb sat- very high cals and carbs i will be doing my strength anxd conditioning program i mentioned a while back mondays workout endurance legs tuesday endurance upper body but i wont be working out in the morning/early afternoon instead it will be about 9pm at night so i can workout with my wife. so that it till tomorrow god bless everyone! |
here is my endurance upper body workout
6 5 min rounds with 1 min rest between rounds so here are the exercises and the time alloted for each exercise inch worms 2 mins band pulls 2 mins arm circles 1min rest 1 min 1/2 to full push ups 1min band pulls 1 min t stance 2 mins side raises 1 min rest 1 min pike push ups 2 mins band rows 1 min db millitary 1 min db y raises 1min 1 min rest db rows 2 mins wide push ups 1 min db uprights 2 mins 1 min rest iso bent over raises 1 min db external rotation 2min close to wide push ups 1min pushup position hold 1min 1min rest inch worms 2mins band pulls 2 mins arm circles 1min rest 1 min move to finale which is pushups 10,9,8 all the way to 1 which is 55 total push ups |
here is todays workout:
endurance core/balance plank 1 min floor cobra 1 min side crunch L&R 2 mins floor movement(kinda like break dancing) 1 min 1 min rest single leg touchdowns L&R 2mins iso superman 2 mins speed skaters 1 min 1 min rest plank tilts with knees 1 min monk sit L&R 2 mins single leg raise L&R 2mins 1 min rest medicine ball armbar situp 3 mins lying single leg raise with hip elevation 1min figure 4 crunch 1 min 1 min rest side cruch leg raise L&R 2 mins ab roll to balance 1min leg still leg deadlifts balancing on 1 leg the whole time L&R 2mins 1 min rest standing side leg raise L&R 2mins iso situp with twist 1min iron bridge 1min scorpions 1min 1 min rest then move to finale which is....... 100 situps in 3mins or less this workout is a mixture of core exercise to strength the core and balancing exercise do exercises on 1 leg which strengthens your hips as well as lower back quads and hams |
What are your goals?
IW |
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todays workout is my striking combos workout, this is HIIT to the max working at a high intensity for 3-4 mins at a time with short 10-15 second breaks for 32 mins straight. just to give you an idea of the intensity my average heart beat for the entire 32 mins was 173 bpm, that is 93.5% of my max heart rate which is 188bpm, you want tp hear something even crazier??? my max heart rate during the workout was 187bpm, which is an astonishing 99.5% of my max heart rate!! thats what i love about this program, it gives you no room to slack!!
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