It’s the final day of week 3 and for me (and you) it’s a training day. Today we’re looking to smash our Back and Biceps and really round off a great third week of training. Yesterday rest day has served me very well as a recovery day. I still have some muscle soreness in my calves but will push through to complete my interval training. To the gym…

Total Workout Time: 1 hr 9 mins

Weights Workout: Back & Biceps
Exercise 1: Wide Grip Chin Up’s
9 reps @ no weight
7 reps @ no weight
6 reps @ no weight
Comment: It may not seem like many but for me weighing 15 stone 7 lbs, I am happy. I feel well able and strong! Will continue to get more reps out of this…aiming for 20?! I’ve said it so I’ll do it! Good stuff

Exercise 2: Half Dead-lift / Chin Up

For this first complete you half dead-lift and then superset the exercise with some reverse grip chin ups
10 reps @ 60 Kg + 6 chin up’s – Rest
10 reps @ 110 Kg + 5 chin up’s – Rest
3 reps @ 140 Kg + 5 chin up’s – Rest

Drop-set:

4 reps @ 110 Kg

4 reps @ 60 Kg
Comment: Good Exercise, could really feel the deadlift in the mid portion of my back. The added chin up’s really failed me out by the time I got to the drop set.

Exercise 3: Dumbbell Row (Standing)
10 reps @ 30 Kg
10 reps @ 35 Kg
10 reps @ 35 Kg
Comment: Great exercise to isolate the lats when done correctly. I could really feel it! Up weight next time but ensure form is kept.

Exercise 4: Cable Pull Down – Drop-Sets

Set 1: Wide Grip
10 reps @ 70 Kg no rest
10 reps @ 60 Kg no rest
10 reps @ 50 Kg

Set 2: Reverse Grip
10 reps @ 70 Kg no rest
10 reps @ 60 Kg no rest
10 reps @ 50 Kg
Comment: Great finisher for Back. Feel like I’ve really worked it tonight.

Exercise 5:Barbell Curl
12 reps @ 25 Kg
12 reps @ 25 Kg
12 reps @ 25 Kg
Comment: Up weight next time out and lower reps. More in this!

Exercise 6: Preacher – Dumbbell Curl : Alternate No Rest
10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm.

10 reps @ 15 Kg – no rest
10 reps @ 15 Kg – no rest
10 reps @ 12.5 Kg
Comment: This worked really well after the barbell curls, My biceps are really pumped!

Exercise 7: Hammer Curls – Drop Set to Fail (Standing)
12 reps @ 20 Kg – no rest
10 reps @ 15 Kg – no rest
9 reps @ 12.5 Kg – no rest
10 reps @ 10 Kg – no rest
10 reps @ 8 Kg
Comment: Great finisher working down the rack.

Weights Mood: Really happy with this weights workout and I am definitely feeling progressively stronger as the days go by. Happy 🙂

Cardio: 20 mins – Incremental Intervals – Bike
I performed my Cardio at the end of tonight’s workout as I wanted to be fresh for my weights training. We are doing incremental Intervals tonight, every minute is a new challenge. I Love Intervals, I hate Intervals.  Every minute we want to move the difficulty up one level, and we want to turn the pedals (RPM) quicker than the previous minute. The idea is that it’s more difficult and you are also pushing faster. do five minutes and then go back to the start.

Minute 1 – Barely turn pedals

Minute 2: – + 1 level and RPM= >70

Minute 3 – + 1 level and RPM = >80

Minute 4 – + 1 level and RPM = >90

Minute 5 – + 1 level and RPM = > 100

Repeat above x 4 times
Cardio Mood: Really tough, Quads on fire due to the bike. Happy to have made it through.

Great way to finish off week 3, really looking forward to finishing off the week and taking my measurements to see where I’m at. It’s been a good, if not really tiring session!

FacelessFitGuy
FacelessFitness