Monday, June 4, 2012

Busy Lifestyle Week 5
We should be ready to hit some new maximums in 2 weeks!

Day 1
5 minute bike warm-up
Squats in%- 50x5 60x4 70x2 75x2 80x2 85x2 90 3x2, 70x8

Day 2
5 minute bike warm-up
 DB Push Press 7x2, work up in weight each set supersetted with Reverse Grip Bent Rows or Chins 7x5-10
DB Incline Bench- 5x6, 1x12

Day 3
 HIll 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
Pause Squats (2 second pause) 3x2 70%
Deadlift 7x2 at 90% of their 1RM with a 3-4 minute rest between sets

Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One Arm Row
EZ Curls
BB Shrugs
Floor Bench 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.