Splattered Angst

The variation this week: Push - Pull … Heavier weight, 2 sets for 15 reps. No more than a minute’s worth of rest between sets. This is week 4 of HIT for Dave [WO Partner] and I and it is still quite challenging. I am really seeing some changes in Dave both in strength and definition. It is amazing how much that extra few reps beyond the usual ramps up the intensity.

Monday
Back/Chest:  HIT 2 Sets - 15 Reps [all]

Weighted Close Grip Pull Ups
Dips: Weighted
Dead Lift
DB Bench Press
Olympic Bar Rows
DB Incline Press

Standing Calve Raises 3 x 15

Tuesday
Abs/Core Strengthening
Minimum 6 sets per movement
[I do one, you do the other]
Hanging crunch vs Ball Crunch
100 Flat crunches vs  Ab Roller
Oblique Plank vs Bench Leg Raises

Calves: Leg Press 3 x 15
Cardio … [Brian only]

Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Squat [2 warm Up sets]
Leg Press [Pyramid  up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets – 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep – Until they scream]

Thursday
Push Pull: Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
DB Clean ups  3 Sets [Warm up]
DB Military Press [1 warm up set]
Olympic Bar Close Grip Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves:   Standing Calve Raise 3 x 15

Friday
Push Pull:
Bi/Tris: HIT 2 Sets – 15 Reps  [all]
EZ Bar Curls [2 warm up sets]
Weighted Bench Dips [2 warm up sets]
¾ DB Preacher Curls
Tricep French Curls
Incline DB Curl
Close Grip Bench Press

Calves: Leg Press
Abs: 300 Flat Crunches

Other news: Just updated measurements … seems like things kinda bounce around there. Calves sure have sprouted [doing them daily the last few weeks has had something to do with that] and the hip measurement continues to drop. It seems like otherwise I am the "shrinking man" when it comes to how the stats look, but the pics tell a great deal more. I like the pics

Hope you all are stocking up the fridge and planning for the coming week.

Continue to be relentless!
Brian

This entry was posted on Sunday, January 20th, 2008 at 5:47 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.