Sprints, Back & Biceps...

AM

As I completed both lots of 12-12-12, I decided to take it up to 13-13-13 again 15 seconds on, 15 seconds off.

Was alot harder, really struggled to finish the last 4 sprints. Quads and hamstrings on fire and breathing so heavily that my lungs and throat were sore I couldtnt stop coughing for about 2 hours afterwards!

PM

Back & Biceps

Chin Ups Advanced GVT 10x5 4010 Tempo

Thibs Latpulldowns 3x12
34x12, 41x12, 48x12

DB Bent over Row 3x10-12 3010 Tempo
28x12, 30x12, 30x10

DB Hammer Curl 4x8 3111 Tempo
14x8, 16x8, 20x8, 16x12

Ez Bar Reverse Curls 2x15 3111 Tempo
5x15, 7.5x15

Prowler Pushes, Sled Drags and Chest...

Am

Prowler +40kg
Sled +120kg

Prowler Push 50m
Sled Drags 50m

Rest for 2 mins

Repeat 8 times...... I have never sweat so much in my life, had no feeling in my legs and felt extremely sick for about 30 minutes after... Awesome!

PM

DB Chest Press Advanced GVT 10x5 4010 Tempo 36kg DB

Low Incline DB Press 3x6 3110 Tempo
30x6, 30x6, 32x5

Legs and Skipping

AM

Legs & Calves

Top Half Squat 5x10, No specific Tempo just as explosive as possible during the concentric
220kgx10, 230kgx10, 240kgx10, 250kgx10, 265kgx10

Squats Advanced GVT 10x5 4010 Tempo 120kg

Bulgarian Split Squats, rear foot elevated 2x10-12 20kg DB's 3020 Tempo 60 seconds rest
26kgx12/12, 26kgx12/12, 26kgx12/12

Single leg Calf Raises 100 reps as quick as possible 2010 Tempo no rest

PM

Skipping

30 seconds ON, 60 seconds Off

Repeat 12 times followed by abs!

Sprints

Again only managed one session today, as it was the hottest day of the year so far I got outside and did some sprints down the park. this time I sprinted half the length rather than the whole length of the pitch.

Sprint half way, walk to the end, sprint back half way, walk back to the start.... As many time as I could in 20 minutes.

As the distance was shorted I was concentrating on more speed.

Tip #5 'Dont Drik Calories'

Calories containing drinks are one of the main causes of fat gain in recent times. They provide unnecessary calories and are normally loaded with sugar which will affect insulin as described as above. These include fizzy drinks, fruit juices, smoothies, ‘Designer’ coffees etc.

Arms

Only managed one session today...

Advanced GVT 10x5 4010 Tempo

A1) Weighted Dips +20kg
B2) Incline DB Hammer Curls with Fat Gripz 12kg

A2) Overhead Triceps Extensions 3x12 3110 Tempo
28x12, 35xq2, 42x12

B2) Spider Curls 3x10-12 3011 Tempo
10kgx12, 12.5kgx12, 17.5x8

Sprints & Shoulders

AM

Treadmill 12-12-12 again and abs circuit

PM

Neutral Grip DB Push Press 5x3 X010 Tempo
26'sx3, 28'sx3, 30'sx3, 32'sx3, 36'sx3

DB Shoulder Press Advanced GVT 10x5, 24kg DB 4010 Tempo

DB Leaning Lateral Raises 3x12-15 3020 Tempo
8x15, 10x15, 10x12

TRX Reverse Fly 3x10 3020 Tempo
3x10, 3x10, 3x10