Post by Sark on Jul 28, 2010 23:19:18 GMT
Hi guys, thought I'd get in on the act! All gym work includes the weight of the bar (Olympic standard 20kg used unless otherwise stated)
Here's a typical week!
Saturday: Parkour
Sunday: Hill training... 10 sets of sprint up + jog down at a high incline (actually a hill near my house which is ideal!)
Technical work...balance, high stuff, footwork etc... If I'm not working!
Monday: Hour and a half of football (At a high standard and on astroturf so extremely high paced and intense, think constant movement, sprints, balance, technique and leg strength)
Tuesday: Rest
(although this week I did kayaking!)
Wednesday:Upper Body!!! Chest and Triceps (with additional Shoulder + Lat work, as I have to pack my gym days slightly!)
nb. I'm looking to build mass
Bench press: 1x10 @ 60kg, 2x8 @ 70kg, 2x3 @ 80kg
Dumb bell press: 3x10 @ 24kg (in each hand)
Cable Flys: 3x10 @ Varied weight, whatever feels comfortable
Incline Press: Variable
Dips: 5x15 non weighted
Pullups: 3 sets (until fail), 2 sets (wide, to target Lats)
Pushups: 3x20 Normal, 3x20 wide, 3x20 narrow
Thursday: HELL NIGHT!!!
Friday: Legs + Abs!!! Serious squatting occurs as Tim will no doubt confirm!
Squats: 1x10 @ 60kg, 2x10 @ 70kg, 1x10 @80kg + a suicide set (as many as possible, usually 2-4 @ 90kg (Always use a spotter!!!)
Calf raises: (3x20)
Hanging Leg Raises: 3x15. Situps: 3x20 (with 8kg medicine ball), then same with turns for obliques. Plank: 5x30secs
I probably need to expand my week to 9 days to include more rest
I try to maintain a good pattern of sleep, but I'm somewhat of a night owl and find it hard at times. I'm currently eating 6 small to medium sized meals a day in order to gain muscular mass and to replace what's going out as I find my routine quite strenuous at times. Almost all meals contain a substantial amount of protein (think chicken breast, tuna etc), as well as carbs (wholemeal bread, wholemeal rice etc). I am partial to the odd beer now and again but I do try to keep it to a minimum! 
I am a compulsive packet checker in the supermarket and will never buy anything if what I read on the nutritional information label doesn't satisfy me!
And that's about all
Any questions?
Here's a typical week!
Saturday: Parkour
Sunday: Hill training... 10 sets of sprint up + jog down at a high incline (actually a hill near my house which is ideal!)
Technical work...balance, high stuff, footwork etc... If I'm not working!
Monday: Hour and a half of football (At a high standard and on astroturf so extremely high paced and intense, think constant movement, sprints, balance, technique and leg strength)
Tuesday: Rest
(although this week I did kayaking!)Wednesday:Upper Body!!! Chest and Triceps (with additional Shoulder + Lat work, as I have to pack my gym days slightly!)
nb. I'm looking to build mass
Bench press: 1x10 @ 60kg, 2x8 @ 70kg, 2x3 @ 80kg
Dumb bell press: 3x10 @ 24kg (in each hand)
Cable Flys: 3x10 @ Varied weight, whatever feels comfortable
Incline Press: Variable
Dips: 5x15 non weighted
Pullups: 3 sets (until fail), 2 sets (wide, to target Lats)
Pushups: 3x20 Normal, 3x20 wide, 3x20 narrow
Thursday: HELL NIGHT!!!
Friday: Legs + Abs!!! Serious squatting occurs as Tim will no doubt confirm!
Squats: 1x10 @ 60kg, 2x10 @ 70kg, 1x10 @80kg + a suicide set (as many as possible, usually 2-4 @ 90kg (Always use a spotter!!!)
Calf raises: (3x20)
Hanging Leg Raises: 3x15. Situps: 3x20 (with 8kg medicine ball), then same with turns for obliques. Plank: 5x30secs
I probably need to expand my week to 9 days to include more rest
I try to maintain a good pattern of sleep, but I'm somewhat of a night owl and find it hard at times. I'm currently eating 6 small to medium sized meals a day in order to gain muscular mass and to replace what's going out as I find my routine quite strenuous at times. Almost all meals contain a substantial amount of protein (think chicken breast, tuna etc), as well as carbs (wholemeal bread, wholemeal rice etc). I am partial to the odd beer now and again but I do try to keep it to a minimum! 
I am a compulsive packet checker in the supermarket and will never buy anything if what I read on the nutritional information label doesn't satisfy me!
And that's about all
Any questions?
