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Got up at 4am to pull sled and sprint but it was pouring out.
Has to settle for 2min on, 2min off treadmill sprints. Increased the speed .5mph each go. Worked up to 9.5 for speed.
Did this for 30min.
Switched the order up a little from last time. Really, really focused on squeezing. Wanted this workout in the PM but had to see the for 430am. Still got a damn nice pump.
Feel pretty good on conditioning. Only reason why I stop at all is so I'm not curl 40lbs..lol
Arm supersets
SS 1
Rope push downs x 12 reps
EZ curl bar x 8 reps plus drop set for 6 more
4 rounds
SS 2
Reverse curl x 15 reps
Bench dips x 12 reps
4 rounds
SS 3
DB hammer curls x 15 reps
Lying tricep ext x 12 reps
4 rounds
Today again just did some real hard sprint intervals for 30min total with some warm up.
Been taking it a little easier this week until I address my diet with guns. Feeling like I'm getting onset of fatigue, which probably means I'm not eating enough for my output. Bumped the coconut oil and carbs until I can get it addressed but staying very clean.
Again changed the order a little from last time and pushed a little more weight at a little faster pace. Had more time this morning to warm up more and stretch. Made a big difference.
Legs
GS
2 warmups then 4 rounds of working sets
Leg press x 10 reps
stiff leg deads x 8 reps
Hack squat x 6 reps
Leg extension x 8 reps
Leg curls 6 set of 12
30 sec rest
Shoulders
GS
2 warmup then 4 rounds of working sets
Seated dumbell side lateral x 6-8 reps
Band pullapart/facepull x 10 reps
Dumbell press x 8 reps
Rear delt flyes face down on incline bench x 12 reps
New diet and routine for the next 2 week starts in the morning. Can't wait!
Putting my training regimen in the hands of another is such a cool thing. Whole new chapter in my fitness life.
I've thought about doing it before but never had the faith in someone like I do in guns..
Pretty brutal routine. Did this at 430am on Tuesday. Took forever for me to warm up today. I think the memorial day activities had some effect on my hydration. Normally 2 rounds and I'm ready to rock. Today it took a good 4 to 5 to be ready.
Once I was gtg though workout went great.
The flyes with the resistance on the negative is like a whole new excercise. What difference!
Didn't realize how much punishment my chest took still I was struggling to put the D ring on the cables for for the one arm pull downs...lol I was shaking like a newb.
Twist press felt good but takes a little practice to find the right groove to get the squeeze you want. One positive I was gtg starting the twist early on the negative a I was a little uncoordinated.
Back workout pump was superb..
Chest
TS 4 rounds
Twist press x 8-10 reps
Flat flyes with manual resistance on negative x 6-8 reps
This morning 6/1
Hard sprints on the treadmill.
Finished off with 4 rounds at #1.5 incl, speed 10, 2min on 2min off..
I can feel my conditioning increasing. These weight sets I am doing are super minimal rest and I'm hurting less and less.
Love that the treadmills are setup for interval so it's hands free.
I owe some sled work I'll get in this weekend!! That is if I can walk after the next leg day.
Sorry little delay in the log hear is* the last few workouts. Don't know if it's allergies or what but I've been feeling a little shitty. Getting the workouts done though. I'd rather have a bad workout then miss days!
6/2
Arms
EZ curl bar, 5 sets of 10, strict form, 10sec rest!
Hammer curls, 3 sets of 10, 10 sec rest!
Preacher curl, 3 sets of 8, slow negative
Tri ss-
Rope push down Supersetted with bench dips
4 sets of 12
Skull crushers 4 x 10
Those short rest hammer curls really burn the shit out of my forearms.
6/3
Sprints
Good 15min warmup then
Alternated 2 min sprints with two min walk. Really need to get on the sled.
6/4
Slight deviation from Guns plan. Couldnr occupy that much equipment on the floor this afternoon..lol
TS
4 rounds
Front squat x 8 reps
Leg press x 10 reps
Hack squat x 6 reps
Quads we're screaming! during hack squats!
Wish I felt better for this workout.* I think it's the allergies. My throat has hurt for days, and feel drained. There is pollen everywhere! Don't seem to be getting sick so I'm guessing allergies.
Finish with.
SS
3 rounds
Leg extra x 10 reps
Leg curls* x 8 reps
Thanks man, guns is setting me up nicely.
The workouts are better than my logging skills....lol
Don't have much extra time!
Want to start logging the diet and a bit more detail!
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