Had a beast of a workout yesterday and feeling on top of the world today and raring for some more training.
1) a thorough warm up and mobility.
2) deep squats 5x5reps (first 2 sets were progressively heavier warm up sets)
Supersetted with:
Single arm dumbbell rows 5x8reps with a 4 sec negative (last set was with 3 drop sets to failure)
3) 3 sets of 5 reps of a charles poliquin variation on squats to hit the VMO (these are brutal and my VMO is feeling it today, in a good way of course)
See it here: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/693/The_VMO_Solution.aspx?lang=EN
4) stiff leg Deadlifts (explosive reps) 3x12rps (the last 4 reps of every set set the hamstrings and glutes on fire)
Supersetted with:
Dumbell shoulder press 3x8reps with a 4 sec negative.
5) cable tricep extensions 3x10 reps with a 4sec negative
Supersetted with:
Reverse grip ez bar curls 3x10 reps with a 4sec negative (feeling the burn baby)
6) mobility and stretch.
Plastered myself with magnesium oil after my workout which is working wonders for my recovery and reducing DOMS.
Bring on today's workout.
Have a great day folks and happy lifting.
Yours in strength,
Matt
Showing posts with label workout ideas. Show all posts
Showing posts with label workout ideas. Show all posts
Saturday, 17 September 2011
Wednesday, 7 September 2011
Mondays workout: 5/9/11
Awesome workout on Monday with Rich which I can still feel the effects of today. Feels great.
1) squats 2 working sets of death sets (20 reps) these were done to the absolute max with 1min rest between sets. WOW.
Superset the following:
2) close grip press ups 10 reps with a 5sec negative and explosive press x 3 sets (harder than they look)
reverse grip barbell rows 10 reps with a 5 sec negative x 3 sets (my lats feel great today)
3) supinated grip wide pull ups 3 sets of 8
Leg extensions 10 reps with 5sec negative x 3 sets
4) cool down and stretch
Again just stuck to the 3 supersets as well as the death sets to ensure focus on reps and go for quality over quantity. I feel great for it and highly recommend everything play around with their rep ranges and tempo of reps for great results.
Have an awesome day.
Yours in strength,
Matt Whitmore
1) squats 2 working sets of death sets (20 reps) these were done to the absolute max with 1min rest between sets. WOW.
Superset the following:
2) close grip press ups 10 reps with a 5sec negative and explosive press x 3 sets (harder than they look)
reverse grip barbell rows 10 reps with a 5 sec negative x 3 sets (my lats feel great today)
3) supinated grip wide pull ups 3 sets of 8
Leg extensions 10 reps with 5sec negative x 3 sets
4) cool down and stretch
Again just stuck to the 3 supersets as well as the death sets to ensure focus on reps and go for quality over quantity. I feel great for it and highly recommend everything play around with their rep ranges and tempo of reps for great results.
Have an awesome day.
Yours in strength,
Matt Whitmore
Friday, 2 September 2011
Today's workout: 2/9/11
Yet another awesome workout today with my training partner Rich. Even if my Deadlifts did not feel as good as previous weeks I didn't let it get to me although was hoping to beat my PB but there is always next week.
Here is how it went down:
1) warm up and mobility work
2) Deadlifts 3 warm up sets followed by 4 working sets of singles (1 rep max) with 3 mins rest between sets
The rest were performed as supersets.
3) front squats 4 working sets of 6 reps
Pull ups 5 reps with a 10 second negative on each (these were brutal and my lats felt huge, infact if jumped off a building I think I could of glided :- ) with 90secs rest
4) cable tricep extension 3 working sets of 12 reps with a 4 sec negative
Hammer curls with fat Gripz 3 working sets of 12 reps with a 4 sec negative with 60secs rest
5) cool down and stretch
Big well done to Rich for smashing his PB on his Deadlifts, awesome stuff.
Feeling good now and looking forward to 2 days of rest and recovery in preparation for another big session on Monday morning.
Bring it on.
BOSH.
Have a great day,
Matt
Here is how it went down:
1) warm up and mobility work
2) Deadlifts 3 warm up sets followed by 4 working sets of singles (1 rep max) with 3 mins rest between sets
The rest were performed as supersets.
3) front squats 4 working sets of 6 reps
Pull ups 5 reps with a 10 second negative on each (these were brutal and my lats felt huge, infact if jumped off a building I think I could of glided :- ) with 90secs rest
4) cable tricep extension 3 working sets of 12 reps with a 4 sec negative
Hammer curls with fat Gripz 3 working sets of 12 reps with a 4 sec negative with 60secs rest
5) cool down and stretch
Big well done to Rich for smashing his PB on his Deadlifts, awesome stuff.
Feeling good now and looking forward to 2 days of rest and recovery in preparation for another big session on Monday morning.
Bring it on.
BOSH.
Have a great day,
Matt
Tuesday, 19 July 2011
Todays workout: 19/7/11
Today's strength session consisted of only 3 exercises as i was pushed for time and spent 30 mins on solid mobility work, which felt great.
My mobility work consisted of:
10 mins Trigger point therapy on the grid.
10 mins on various Indian club movements.
10 mins various movements (will post a basic yet effective mobility video soon)
Today's workout was based on 3 working sets of 3 reps with 2 progressively heavier warm up sets of 5 reps.3 minarets between sets.
1) Deadlift
Superset the following then rest 3 mins between supersets.
2) Bottom position squats
Weighted pull ups
Although I only done 3 movements, I had an awesome mobility session and pushed my sets to the extreme on my 3 working sets for each. I feel great and even better........I got a personal best on my 3 rep deadlift. I'm thinking some singles next week to achieve a new 1 rep max :-) BOSH
Getting set for my sprints in the rower and a run tomorrow. Then a good old rest on Thursday.
Train smart, eat well and sleep peacefully,
Matt
My mobility work consisted of:
10 mins Trigger point therapy on the grid.
10 mins on various Indian club movements.
10 mins various movements (will post a basic yet effective mobility video soon)
Today's workout was based on 3 working sets of 3 reps with 2 progressively heavier warm up sets of 5 reps.3 minarets between sets.
1) Deadlift
Superset the following then rest 3 mins between supersets.
2) Bottom position squats
Weighted pull ups
Although I only done 3 movements, I had an awesome mobility session and pushed my sets to the extreme on my 3 working sets for each. I feel great and even better........I got a personal best on my 3 rep deadlift. I'm thinking some singles next week to achieve a new 1 rep max :-) BOSH
Getting set for my sprints in the rower and a run tomorrow. Then a good old rest on Thursday.
Train smart, eat well and sleep peacefully,
Matt
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