Seems we have gone off on a tangent what with everything over the next few weeks.
But do you know what?
It is bloody awesome.
A few things in the works this morning so I spotted for the guys at the gym at 6am.
Then did what I had to do and trained later in the day at Bodyindesign headquarters (home). Along with my sidekick Jo –who trained twice today (greedy).
I have re-jigged the entire program and settled on two power days and one bodyweight/neck/abs day a week.
Picked this idea up from Brooks Kubik’s awesome book Dinosaur Bodyweight Training.
The bodyweight day I have been doing anyway all I have done is drop a big weights day and programed the bodyweight stuff in.
The idea being we can gain strength for Jo’s meet and I can cover all bases for Debs –Jo and I.
Let me settle in this program for a week or so and I will outline it for you under programs.
We have also been working on some tracking/journal sheets so along with me, if you like you can fill them out.
When I have used them and made sure we have everything we need in them I will let you guys know.
All you will need to do is email me and I will shoot them to you.
Print em – fill em -file em.
That way you can track everything – training – a base eating plan and keep a checklist on recovery work I bang on about all the time.
Keep you up to date as we progress with them. They are just in the test stage at present.
Bodyindesign – (outside at home ha ha)
Seated Rack Press Thick Bar
The bar weighs 46kg on its own – with weight added I used 66kg off pins from a dead stop 3 x 5
Flat Dumbbell Bench 25kg 3 x 8
Dumbbell Rows 32.5kg 3 x 8
Close Bench Press Thick Bar off Pins 2 inch off chest 71kg 3 x 5
Standing Dumbbell Curls 20kg 3 x 8
Calf Raise 1 Leg 15kg – deep stretch – and high contraction 3 x 10
Good heavy basic session all reps smooth tight and precise
I kept the same weight for the prescribed reps for the 3 work sets after warm ups –All I will do now is increase the weight a little each week
On Thursday I will post about the bodyweight session and Saturday will be the same as last Saturday
I have done a couple of runs and a huge amount of walking so recovery works in there
Like I said – let me this program through a few sessions and then I can get you guys set up on and tracking on sheets
Love to ya all Ian