GASPing my way to yet another competition

[Gasp]

Friday

Did a combo day to blast out a few cobwebs.

Bench

60kgs x 20 reps

80 kgs x 12

100kgs x 15

120kgs x 8

Back

Pulldowns

warm up plus 4 working sets

one arm dumbell rowing

50kgs x 20 each arm

then set repeated with no rest at all.

then 50kgs x 20 each arm and repeated again no rest.

Thats 160 reps in 5mins and had first training chunder for a couple of years.

THis may sound like lunacy but the rear delts ,forearms and lower biceps are getting huge benefits

Later.

Barbell rowing

60 x 10

80 x 10

120 x 10

140 x 8

140 x 8

[Gasp]

Monday 15 DEcember

Shoulders

Warm-up with medium flys.

Dumbell press

10 x 10kg

10 x 17.5 kgs

10 x 20kgs

10 x 27kgs

10 x 32.5 kgs

10 x 32.5 kgs

Military press

10 x 60 kgs

10 x 70kgs

8 x 70kgs

10 x 60kgs

Finished on Flys

Tuesday

Cardio only

Bloody hurt too!

Ended up like one of those body for life treadmill sessions with the heart nearly exploding.

Good news is I`ve dropped 4 kgs but feeling bloody good and solid at this stage.

Wednesday 17 December

Chest

Warmed up on flys and light delt exercises.

Bench

10 x 60kgs

10 x 60kgs

10 x 80

10 x 100

7 x 120

5 x 130

triceps

7 sets x 10-15 reps up to the stack.

Felt tired after three 3am alarms this week and will need severe jolt to get a good leg work-out tomorrow.

Photo from 2000 Nationals attached.

[Gasp]

Thursday

Cardio day 40 mins treadmill

Getting bored with cardio already so I`m busy accumulating some good rock music to blast my way through these sessions.

Friday

Back Day

Barbell

60kgs x 10

60kgs x 10

80kgs x 10

100kgs x 10

120kgs x 10

140kgs x 8

140kgs x 10

Dumbell rowing using 50 kgs

20 reps each arm repeated non stop (80 reps)

4 minute rest

20 reps each arm repeated non stop (another 80 reps)

Body screaming at me to stop!

Fantastic session and really getting results here.