Absolutely killing from the previous 4days on the trot with the extra bag work/pad work now included I'm like one big ache!! To top it off I have to move flats this weekend so even on my ONE rest day I'll be lifting stuff...........law of the sod :)
Never the less I had a great Workout. Again I did this session intermitantly (back, tri's, back, tri's etc). I started light (ish) on the first exercise for both muscle groups to help get the blood into the muscle and the joints and loosen up, completing each set to a good burn/failure.
BACK EXERCISES
Lat Pull Down To Front - 3 Sets
- 20reps, 16reps, 12reps, 8reps
- Weight increased each time.
T-Bar Row - 3 Sets
- 100kg x 14, 110kg x 10, 120kg x 8
Seated Close Grip Row - 3 Sets (last set supersetted)
- Both arms at the same time
- 120kg (60kg per arm) x 12
- 140kg x 8
Superset - 160kg x 6, 120kg x 6, 80kg x 10
Lat Pull Down To The Rear - 3 Sets
- I do these lighter but hold each rep at the bottom for 2secs
- 14reps, 12reps, 10reps
Bent Over Rows - FST-7
- 7 Sets, 15reps, 30secs rest
- Done on the Smith Machine with 20kg plate either side.
TRICEP EXERCISES
Straight Bar Push Downs (cables) - 4 Sets
- 18reps, 14reps, 12reps, 10reps
- Weight increased each set
V-Bar Push Downs (cables) - 4 Sets
- 16reps, 12reps, 10reps, 8reps
- Done heavier than the first exercise for the 3rd & 4th set
Rope Extensions (cables) - 4 Sets
- 16reps, 12reps, 10reps, 10reps
- Controlled hard reps!
Single Srm Hammer Grip Rope (cables) - FST-7
- 7Sets, 15reps alternating from arm to arm no rest!
ABS
Leg extension Crunches - 5 Sets
- 50reps per set (grind them out taking 3sec rest when needed)
Great session, aching like heck today! Just one more session of weight s to go this week which is Hamstrings and Shoulders tonight.......bring it on!
Then another heavy cardio session on Sunday of MMA training. Force the body to give up aching :) haha