Hey Guys
Haven't been active on the boards for year or so now and ill be honest training and a solid diet have been a thing of the past.
Got myself sorted out now.
Got a friend to get me a routine to help with my bad areas.
Going to need a lot of help with the diet any articles or videos you guys have found online will be greatly appropriated !!
Will post diet as i go through my days ect.
No Cycle just now as i feel without the proper nutrition and routine in place it would be a waste.
Routine
Upper Push Pull- HEAVY
Flat Bench Press 4 x 4 @ with 3 mins rest
Weighted Negative Chins 4 x 4 with 20kg added and 2 mins rest (lower taking 6s then jump back up)
Shrugs 4 x 6 @ (lower down for 6s and use wrist wraps if needed) Rest 90s
Seated Row 4 x 690s rest (squeeze and hold each rep for 4s)
Finisher-
Press Ups 10-8-6-4-2
Bench Jumps 10 jumps between each exercise
Inverted Row 9-7-5-3-1
Basically it works like this- you do 10 press ups then 10 bench jumps, then 9 inverted row then 10 bench jumps then 8 press ups....NON STOP
Tuesday-
AM- Sprint Session
4 x 60m sprints with 1.5 min WBR
8 x 40m with 60s WBR
12 x 20m with 30s WBR
Total Distance- 800m
PM-
Back Squat 4 x 2-2-2 @- basically you rest and re-rack bar for 15s per cluster of 2 then overall rest of 3 mins
Bulgarian Squat 4 x 6 @ with 2 min rest
Deadlift 4 x 6 @ with 3 min rest
Calf Raise 3 x 25-25 (carry out 25 reps with as much weight as you can, then drop weight and stand up, then carry out 25 more) rest 60s
Finisher- SANDBAG HELL (use your punch bag)
10-8-6-4-2-10 Lift sandbag from floor, onto shoulder and jump squat then lower down onto floor under control- that is 1 rep....
Between every block of reps (10-8-6 etc) you have to jump over the bag 10 times (10 foot contacts)
TIME IT...
Wednesday- Easy run for 20 minutes
Thursday- Upper Push Pull
A1- Incline DB Flye 6 x 12 rest 60s then do chin below
A2- Chins 6 x 6 (lower for 6s) 60s then back to A1
B1- 3 way shoulder with 5kg DBs only (Sit on bench then do following Front Raise- Lateral Raise then Rear Flye) REPS- 21-18-15-12-9-6-3 do this continuous with no rest, when you are done, then rest for 2-3 mins
B2- EZ Bicep Curl superset with EZ Skull Crushers- Use a weight that you can do above rep (20kg all up weight on bar) REPS- 21-18-15-12-9-6-3 do this continuous with no rest
Friday- Legs- SIZE
Squat 10 x 10 with 65kg and 75s rest
Then do my FFUC from Ironmac Fitness page
Saturday- EASY SWIM SESSION
Sunday- REST
Haven't been active on the boards for year or so now and ill be honest training and a solid diet have been a thing of the past.
Got myself sorted out now.
Got a friend to get me a routine to help with my bad areas.
Going to need a lot of help with the diet any articles or videos you guys have found online will be greatly appropriated !!
Will post diet as i go through my days ect.
No Cycle just now as i feel without the proper nutrition and routine in place it would be a waste.
Routine
Upper Push Pull- HEAVY
Flat Bench Press 4 x 4 @ with 3 mins rest
Weighted Negative Chins 4 x 4 with 20kg added and 2 mins rest (lower taking 6s then jump back up)
Shrugs 4 x 6 @ (lower down for 6s and use wrist wraps if needed) Rest 90s
Seated Row 4 x 690s rest (squeeze and hold each rep for 4s)
Finisher-
Press Ups 10-8-6-4-2
Bench Jumps 10 jumps between each exercise
Inverted Row 9-7-5-3-1
Basically it works like this- you do 10 press ups then 10 bench jumps, then 9 inverted row then 10 bench jumps then 8 press ups....NON STOP
Tuesday-
AM- Sprint Session
4 x 60m sprints with 1.5 min WBR
8 x 40m with 60s WBR
12 x 20m with 30s WBR
Total Distance- 800m
PM-
Back Squat 4 x 2-2-2 @- basically you rest and re-rack bar for 15s per cluster of 2 then overall rest of 3 mins
Bulgarian Squat 4 x 6 @ with 2 min rest
Deadlift 4 x 6 @ with 3 min rest
Calf Raise 3 x 25-25 (carry out 25 reps with as much weight as you can, then drop weight and stand up, then carry out 25 more) rest 60s
Finisher- SANDBAG HELL (use your punch bag)
10-8-6-4-2-10 Lift sandbag from floor, onto shoulder and jump squat then lower down onto floor under control- that is 1 rep....
Between every block of reps (10-8-6 etc) you have to jump over the bag 10 times (10 foot contacts)
TIME IT...
Wednesday- Easy run for 20 minutes
Thursday- Upper Push Pull
A1- Incline DB Flye 6 x 12 rest 60s then do chin below
A2- Chins 6 x 6 (lower for 6s) 60s then back to A1
B1- 3 way shoulder with 5kg DBs only (Sit on bench then do following Front Raise- Lateral Raise then Rear Flye) REPS- 21-18-15-12-9-6-3 do this continuous with no rest, when you are done, then rest for 2-3 mins
B2- EZ Bicep Curl superset with EZ Skull Crushers- Use a weight that you can do above rep (20kg all up weight on bar) REPS- 21-18-15-12-9-6-3 do this continuous with no rest
Friday- Legs- SIZE
Squat 10 x 10 with 65kg and 75s rest
Then do my FFUC from Ironmac Fitness page
Saturday- EASY SWIM SESSION
Sunday- REST