Early Morning Killers x

Just busting with energy at the moment. Each day I’m up around 4 and walk Daisy my dog. This time is essential to me (and Daisy but in a different way) as I have time to think about the day ahead and set foot into my goals each day. Other days when I’m tuned in to those goals I listen to podcasts. I have some favorites I listen to often, guests such as Doug Brignole and Brooks Kubik. Also the Diet Coach-Tad Inoue does some awesome interviews – very different in his approach with his guests, very positive and deep.

After a walk I will swig a coffee and read something inspiring. This further puts me in a state to tear up the gym. After 20 min or so I’m chomping at the bit.

I head to the gym or train at home with either Jo or the guys.

Normally at this point I’m very quite and deep in focus.

This is something Jo has not sussed out yet even after a few years of training together- probably because she has not seen this ‘show level’ of focus.

So prior to training she’s asks, “you ok”?

“Just focused” is my answer-and we crack on.

 

Following are a couple of really good sessions we had recently.   

 

 

 

Back Biceps

Pull Down Hammer (although normal pull down will do)

20

Add Up

15

Add Up

10

Add Up

This one was a drop set

5 – drop down plate  – 5 – drop again – 5 to finish

 

T Bar Rows

A weight that had me just get 3 x 12

Chins

Now these are really hard as the above was done very fast and the ache in my lats was awesome

3 x 8 with forced reps

 

Incline Dumbbell Curls

3 sets going to fail — as many as I could strict on the incline then I sat up on the end of the bench and continued till fail

Reps – 12 – 15

E Z Bar Close Grip Curls 3 x 15 very strict and constant tension – never pausing a second

Calves later in the day as in last journal

 

 

Legs

This was this morning, early at home

Leg Extensions 30 reps pre set

Add weight 20 reps

Add – 15 reps

Add – 10 reps – drop set 5 — drop again 10

Leg Curls Seated 3 x 15

Then

2 light constant tension sets of 20 this was a killer

Then after the pump and pain stuff…

Squats

5

Add up

5

Add up

5

Add up

115kg now hard after pre work stuff –done very deep

Plus we moved very fast only weight on or off was the slight rest we had

Then

Drop down in weight

Front Squat 2 x 10 very hard at this point now, again very little rest

 

Then

Outside down the street 150 lunges non-stop

 

I will do calves later today

 

Buzzing day – hope all you guys are well.

Love to ya all Ian x