Friday 1 August 2008

Hitting The Training Hard

After the issues with my wrist and the lack of training it has caused my weight has dropped by 9lbs (4 kilograms). This drop in weight is bothering me greatly as I look in the mirror and can clearly see the reduction in muscle size.

Due to the above and the need to gain strength fast I have changed my training regime to to start hitting the training hard....VERY HARD.

The following training workout will give me the increase in strength that I want in a very short time.

Day 1 - Chest ME

Bench press x 10 set 3 to 5 reps
Close grip bench 3 sets x 5 reps
Shoulder press 2 sets x 8 reps
Front raises 3 x 8
Side raises 3 x 8
Cable pushdowns 4 x 8
Situp 3 x 30

Day 2 - Legs ME

Squats x 10 set 3 to 8 reps
Deadlift x 10 set 3 to 5 reps

Day 3 - Back ME

Seated row x 8 sets 3 to 5 reps
Lat pulldown x 4 sets 3 to 5 reps
Dumbell row x 4 sets 3 to 5 reps
Hammer curls 3 x 8
Barbell curls 3 x 8

Day 4 - Assistance

Calf raises x 3 sets to 20 reps
Barbell Shrugs x 4 sets to 10/12 reps
Cable pushdowns 3 x 8
Hammer curls 3 x 10
Barbell curls 3 x 10
Situp 3 x 30

and if I manage a day 5 this will be

Day 5 - Chest (Speed)

Bench x 10 sets 3 reps (50% 1 rep max with 1 minute between sets)
Shoulder press x 3 sets 3 to 5 reps
Dumbbell press x 3 sets 3 to 5 reps
Skull crushers x 1 set 10 to 15 reps

Its time to shake of those injury blues and really build up my strength so I am back on form!

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