Monday, May 21, 2012

Busy Lifestyle Week 4

Day 1
5 minute bike warm-up
Squats (75x3 80x3 85x2)3. This means that you perform a set at 75% for 3, then 80%x3 then 85%x2, then back down to 75%x3, then 80%x3, then 85%x2, then go through it one more time.

Day 2
5 minute bike warm-up
Push Press 7x2, work up in weight each set supersetted with  Bent Rows or Chins 7x5-10
Weighted Pushups- 3x10-15

Day 3
Sprints- 20-40 yards, 20 minutes total, (This could be done on a Saturday if you are worried about your recovery for the deadlift)

Day 4
5 minute bike warm-up
Squats or Front Squats 75% 3x2
Deadlift 5x3 at 85% of their 1RM with a 2-3 minute rest between sets

Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One Arm Row
Hammer Curls
DB Shrugs
DB Press

All About Being a Lifer

What's a Lifer? Someone who isn't in to something for just a day, a month, a's for life. Whether its training or your family or your doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.