Woke late - as I have been (but only because I'm not going to sleep before 4am). Didn't feel as bad as yesterday, which is interesting, considering that I didn't do anything on Thursday and yesterday training was an intense full-body session . . . Anyways, well rested, took a little more time to prepare today before training . . .
pm
HIIT Cardio:
a. 4 min skipping
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
Stretch 20 min.
Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 4 x 10, 6, 6, 6
2. Flat BB Bench Press 4 x 6
Superset B -
3. Bent Over BB Row 4 x 6, 5, 4, 3
4. Push-Ups (feet on bench, hands on medicine balls) 4 x 8
Superset C -
5. Close-Grip V-Bar Seated Row 4 x 8
6. Incline BB Bench Press 4 x 10, 8, 6, 6
Just as I was about to go outside for a HIIT Run, it started raining - right up until last year, I couldn't have cared what the weather was like and just gone out in it regardless, but now, if it's wet, I do my cardio indoors; so I improvised, skipping instead. Made it an effort . . .
Then it was time for the gym. Back and Chest are two body-parts that I do not really need to work on, so I just train to maintain what I have, with heavy weights and lower reps. I DO have to be careful though re back, since pull-ups and bent over rows add mass there, much like even thinking about squats adds mass to my legs. Anyways, training was intense. I was breathless, my heart beating hard between supersets. My left wrist - in fact, both wrists - ached, which is NOT a good sign, especially since they have been in quite a bit of pain of late (so very not cool). Pump was achieved, and vascularity started looking more decent as the session went on, my body heating up like I had a fever or something. Relieved when the session was over, and it was time for a shower and breakfast . . . I am shattered . . .
pm
HIIT Cardio:
a. 4 min skipping
b. 24 x 20 sec effort/10 sec easy
c. 1 x 1 min effort
Stretch 20 min.
Back/Chest (1 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 4 x 10, 6, 6, 6
2. Flat BB Bench Press 4 x 6
Superset B -
3. Bent Over BB Row 4 x 6, 5, 4, 3
4. Push-Ups (feet on bench, hands on medicine balls) 4 x 8
Superset C -
5. Close-Grip V-Bar Seated Row 4 x 8
6. Incline BB Bench Press 4 x 10, 8, 6, 6
Just as I was about to go outside for a HIIT Run, it started raining - right up until last year, I couldn't have cared what the weather was like and just gone out in it regardless, but now, if it's wet, I do my cardio indoors; so I improvised, skipping instead. Made it an effort . . .
Then it was time for the gym. Back and Chest are two body-parts that I do not really need to work on, so I just train to maintain what I have, with heavy weights and lower reps. I DO have to be careful though re back, since pull-ups and bent over rows add mass there, much like even thinking about squats adds mass to my legs. Anyways, training was intense. I was breathless, my heart beating hard between supersets. My left wrist - in fact, both wrists - ached, which is NOT a good sign, especially since they have been in quite a bit of pain of late (so very not cool). Pump was achieved, and vascularity started looking more decent as the session went on, my body heating up like I had a fever or something. Relieved when the session was over, and it was time for a shower and breakfast . . . I am shattered . . .
