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Gazz · 23-03-2008, 11:25 AM

Well i suppose its my turn seeing as everyone else has a journal.Over the course of the winter months diet and training have been heavy on both sides of the boarder.Lots of protein,calories,carbs and fishy fats.Training has been very compound based at quite a heavy weight ratio.This is because my energy levels during the darker months drop dramatically.Mainly i just try to maintain a reasonable degree of strength.I'll go in and do 2 major and one minor muscle groups a day on a four day split.I hate winter.I'm definately a summer person.But then who is'nt?Cardio has been the odd hour long bike ride in the rain but that part of my winter routine is never carved in stone,just as and when i feel the need.

Spring training really started about 4 weeks ago to be honest but i have'nt implemented a different,higher tempo regime until the start of this week so as of Monday 17th March 2008 its gone like this:

Monday: Pec's = (2x10db bp warm up 15kg&20kg)4x10db incline bp @ 30kg
4x10db flat bp @ 42kg
4x10db decline bp @ 27.5kg
4x10 27.5kg db pullovers
Warm down on chest fly machine from 77kg - 21kg

Biceps: (15kg alternate db curls warm up)4x10 25kg alternate db curls.4x10 20kg db single preacher curls or 4x30kg barbell 21's
4x10 30kg drop set to 10kg overhead cable curls

Abdominal's:4x10 weighted hanging leg lifts with 7kg db between feet
4x10 30kg oblique cable twists.

Tuesday: Lats:2x10 warm up sets 4x10 115kg close grip pulldowns
4x10 30kg straight arm pulldowns

Rhoms & posterior delts:seated rows 2x10 25kg warm up 4x01 112kg wide grip
Back flys:4x10 56kg warm down to 21kg

Spinae Erectus:db deadlifts 2x01 25kg warm up 4x10 47.5kg working sets

Triceps:2x10 30kg (warm up) rope pull downs 4x10 60kg working sets
4x10 dips
4x10 cable overheads 50kg down to 15kg

Wednesday:Rest.Eat a Chicken or 4!

Thursday: (shoulders and traps)2x10 12kg warm up 4x10 20kg db lateral raises
4x10 27.5kg db shoulder press
4x10 25kg barbell front delt raises

Shrugs = 2x10 20kg warm up 4x10 36kg working sets

Abs:4x10 weighted hanging leg lifts

Friday:Legs = 4x10 25kg Bulgarian lunges after warm up of course
4x10 230kg leg press
4x10 free body squats to warm down

Saturday:Rest,Eat,Sleep
Sunday:Rest,Eat,Sleep

I hope this all makes sense and i have'nt ball's anything up my son's yapping in my left ear hole about the melting rate of Easter eggs ffs!

I'm about to go on a 45 min cycle on an empty stomach to start to shed a little excess chub on the tum and we're off swimming @ 2pm.We'll chuck the kids in the shallow end and myself and one of my training partners Wanye will do some Hypoxia work at the deep end,repeatedly diving in and out for a locker keys and underwater widths to retrieve weighted batons until we drown,lol.

See you next week

Gazz

23-03-2008, 11:25 AM	#1 (permalink)
Gazz Motivate yourself Join Date: Jan 2008 Posts: 626 Rep Power:	Bring the Pain 2008 Well i suppose its my turn seeing as everyone else has a journal.Over the course of the winter months diet and training have been heavy on both sides of the boarder.Lots of protein,calories,carbs and fishy fats.Training has been very compound based at quite a heavy weight ratio.This is because my energy levels during the darker months drop dramatically.Mainly i just try to maintain a reasonable degree of strength.I'll go in and do 2 major and one minor muscle groups a day on a four day split.I hate winter.I'm definately a summer person.But then who is'nt?Cardio has been the odd hour long bike ride in the rain but that part of my winter routine is never carved in stone,just as and when i feel the need. Spring training really started about 4 weeks ago to be honest but i have'nt implemented a different,higher tempo regime until the start of this week so as of Monday 17th March 2008 its gone like this: Monday: Pec's = (2x10db bp warm up 15kg&20kg)4x10db incline bp @ 30kg 4x10db flat bp @ 42kg 4x10db decline bp @ 27.5kg 4x10 27.5kg db pullovers Warm down on chest fly machine from 77kg - 21kg Biceps: (15kg alternate db curls warm up)4x10 25kg alternate db curls.4x10 20kg db single preacher curls or 4x30kg barbell 21's 4x10 30kg drop set to 10kg overhead cable curls Abdominal's:4x10 weighted hanging leg lifts with 7kg db between feet 4x10 30kg oblique cable twists. Tuesday: Lats:2x10 warm up sets 4x10 115kg close grip pulldowns 4x10 30kg straight arm pulldowns Rhoms & posterior delts:seated rows 2x10 25kg warm up 4x01 112kg wide grip Back flys:4x10 56kg warm down to 21kg Spinae Erectus:db deadlifts 2x01 25kg warm up 4x10 47.5kg working sets Triceps:2x10 30kg (warm up) rope pull downs 4x10 60kg working sets 4x10 dips 4x10 cable overheads 50kg down to 15kg Wednesday:Rest.Eat a Chicken or 4! Thursday: (shoulders and traps)2x10 12kg warm up 4x10 20kg db lateral raises 4x10 27.5kg db shoulder press 4x10 25kg barbell front delt raises Shrugs = 2x10 20kg warm up 4x10 36kg working sets Abs:4x10 weighted hanging leg lifts Friday:Legs = 4x10 25kg Bulgarian lunges after warm up of course 4x10 230kg leg press 4x10 free body squats to warm down Saturday:Rest,Eat,Sleep Sunday:Rest,Eat,Sleep I hope this all makes sense and i have'nt ball's anything up my son's yapping in my left ear hole about the melting rate of Easter eggs ffs! I'm about to go on a 45 min cycle on an empty stomach to start to shed a little excess chub on the tum and we're off swimming @ 2pm.We'll chuck the kids in the shallow end and myself and one of my training partners Wanye will do some Hypoxia work at the deep end,repeatedly diving in and out for a locker keys and underwater widths to retrieve weighted batons until we drown,lol. See you next week Gazz ______________________ "Practice puts brains in your muscles" Last edited by Gazz; 23-03-2008 at 11:29 AM.