Deadlift Day, Calves & Prowler Pushes....

Rack Pulls 8x3
140kgx3, 150kgx3, 160kgx3, 170kgx3, 180kgx3, 190kgx3, 200kgx3, 205kgx3

Deadlifts Advanced GVT 10x5 3110 Tempo 60 seconds rest - 140kg

Defecit Deadlifts 3x6-8 3110 Tempo 60 seconds rest
100kgx8, 105kgx8, 110kgx6

Single Leg Calf Raise 3x10-12 2210 Tempo no rest
BWx12/12, BW+5kgx12/12, BW+8kgx10/10

Standing Calf Raises 3x12 2020 Tempo 60 seconds rest
27kgx10, 35kgx10, 41kgx7+3


Prowler Pushes

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

60kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

80kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Take off 40kg

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball
Push 100m! Die!

Tip #4 'Do Resistance Training'

Resistance training is a must for anyone looking for fat loss and changing their body composition. Firstly resistance training expends more calories but it also has a much better affect on your fat burning hormones and increases the metabolism for a much longer time after exercise. The more muscle you have the more calories you will burn every day at rest making it easier for you maintain your goal, resistance training also helps improve insulin sensitivity!

Todays Workouts.....

This Morning Back & Biceps

Chins Advanced GVT 10x5 4010 Tempo
Managed 8 sets of 5, only managed 3's on the last 2 sets.

'Thibs' Pulldowns 4x6 2012 Tempo - check out my youtube channel.
56kgx6, 61kgx6, 68kgx6

Chest Supported DB Rows 4x6 3110 Tempo
30kgx6, 32kgx6, 36kgx6

Seated DB Zottman Curls 2x12 3020 Tempo
8kgx12, 8kgx12

EZ Bar Reverse Curls 2x12 3020 Tempo
10kgx11, 12.5kgx11

This Evening...... 12-12-12

This is performed on the treadmill, 12 Incline, 12 speed, 15 seconds ON 15 seconds OFF for 12 minutes.

Followed by an abs circuit performed 5 times....

Hanging knee raises
Crunches on Stability Ball
Weighted Russian Twists
Stability Roll Outs

Tip #3 'Oil your Machine'.....

Introduce omega 3 fish oils into your diet. Fish oils help improve the transport of carbohydrates in to the muscle cells to be stored as energy reducing the risk of them being stored as fat; they also help to increase insulin sensitivity (mentioned earlier, very important for fat loss). You will need to supplement with this to get the concentrated doses you will require for fat loss, aiming for 1-1.5g per % of body fat.

check out these links to see the many benefits to taking omega 3 fish oil

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/624/Finally_Fish_Oil_is_Anabolic.aspx

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/435/Tip-108-Fish-Oil-Lowers-Cortisol-Levels-and-Triggers-Weight-Loss.aspx

Sled Work.....

This afternoon I decided to do my 'cardio' session using a weighted sled.

60kg added
50m drag - crunches to failure
100m drag - crunches to failure

Add 20kg

80kg
50m drag - crunches to failure
100m drag - crunches to failure

Add 20kg

100kg
50m drag - crunches to failure
100m drag - crunches to failure

Take off 40kg

60kg
50m drag - crunches to failure
100m drag - crunches to failure

Nausea and legs numb = great session!

Chest and Triceps....

A1)Bench press Advanced GVT 10x5 4010 tempo 85kg
A2)Rope Face Pulls 10x10 no specific tempo just using the as assistance eercise to offset all the pressing

Low Incline DB Press 3x10 3110 tempo
28kgx10, 30kgx10, 34kgx9

Triceps Dips 3x10 4010 tempo
10, 10, 8+2

DB Triceps Kickbacks 3x12-15 2111 tempo
8kgx15/15, 10kgx15/15, 10kgx12/12

As I completed my 10 sets of 5 on 85kg I will up the weight for the next session to 90kg and hopefully I womt be able to complete it. The face pulls are put in inbetween as assistance work to help me keep my back tight and shoulder blades together when pressing, I dont use a heavy weight just enough to get a good pump. It's also good to add in to improve posture, peolpe normally do alot more pressing than pulling movements this can lead to shoulders rounding forwards.

I finished off with a bit of Triceps to increase the volume on them as I will do a seperate arms day later in the week.

This afternoon I have a prowler session!!!!

My Supplements

Here is a list of the different Supplements I take, I will detail when and how much I take when I post my daily nutrition.....

Acetyl L-Carnitine
HCL
Zinc
Topical Magensium
Fish Oils
Methylator
Primal Fibers
Estrogenomics
BCAA's
Whey Protein
Glutamine
Glycine
Creatine

I will chose 1 supplement at a time and explain the benefits and recommended dosages.