Yoga - 45:00
Yoga - 45:00
laziest walk you can imagine for about a half hour. I was passed by several snails and maybe even a rock.
Morning: Stair sprints, beach jogging and swim in the sea as usual for around an hour.
Afternoon: I have now cut my weight program in less than the half, doing far less volume and focusing on putting on more load, trying to cash in some gains from the usual high-volume routine.
Arnold press 2X10(warm-up)
Press behind neck 2 X 6,2,1,1,1,1
Weighted dips 2 X 6,2,1,1,1,1
Barbell Curl 2 X 10, in superset with EZ decline triceps ext. 2 X 10
Low incline dumbell curl 2 X 12, dips-machine 2 X 12, preacher-curl 2 X 18, dips on bench 2 X 40 (Giant set)
Lateral dumbell raise 2 X 12
today was mobility day :D .. used a band , a broom handle , a foam roller and a couple of hard rubber balls to work on my shoulders , t-spine and neck .... have got awesome external rotation in my shoulders atm ... might go 4 min AMRAP with overhead squats and a broom handle , that should burn it in some , shame to let it go to waste !! :D
Heavy Barbell Complex 5x3: Squat Clean/Power Clean/Front Squat (135lb)
Ellyptical Mile (elevation 12, Resistance 6) 7:25
Treadmill Mile - 6:52
1 hour yoga
500 m row
30 sit ups
20 knee push ups
10 jumping pull ups
Planning some relaxing yoga for 30-45 min later.
Bench Press 3x10
Back Squat 3x10
Lat Pull Downs 3x10
One set of each: