Wow. Great job everyone. Yesterday was a brutal test, and I am paying the price today in soreness. However, I do feel amazing so in the end, really good. I mean, the heart rate stayed at an 80% max for 45 minutes! Crazy! So today, we are going to give the mondo heart rate a slight relaxer and focus on the slow twitch muscle fibers. Yes it is another compound back and chest day. Although I'm going to throw a run in there for good measure.
Quick side note, when lifting and running - ALWAYS run last. This is when your body will burn the most fat because you have efficiently depleted all of your glycogen levels during the lift. So your body will rely on its fat reserve to mix with the oxygen you breath in to give you the energy for the run (aerobic system). If you run first, you need to run long enough to deplete all your glycogen before the fat starts to get used. And this could take 20 - 30 minutes!
** Pay close attention to the reps. Make sure you hit these numbers exactly. Choose weight that makes if very difficult - but not impossible - to get that last rep**
1A. Lat Pull Downs: 5 sets (20, 8, 16, 4, 12)
1B. Incline Bench Press: 5 sets (20, 8, 16, 4, 12)
2A. Bent Over Rows: 5 sets (20, 8, 16, 4, 12)
2B. Flat Dumbbell Press: 5 sets (20, 8, 16, 4, 12)
3A. Inside Grip Cable Rows : 5 sets (20, 8, 16, 4, 12)
3B. Cable Chest Fly: 5 sets (20, 8, 16, 4, 12)
4. for 5 minutes - switch between dips, pushups and pullups and inverted pushups (in that order). Rest when you need to. I dont care if you start only getting one of each PUSH THROUGH IT!
5. Nice 4 mile jog / run. Try to keep the pace over 6.0mph the whole time.
Quick side note, when lifting and running - ALWAYS run last. This is when your body will burn the most fat because you have efficiently depleted all of your glycogen levels during the lift. So your body will rely on its fat reserve to mix with the oxygen you breath in to give you the energy for the run (aerobic system). If you run first, you need to run long enough to deplete all your glycogen before the fat starts to get used. And this could take 20 - 30 minutes!
** Pay close attention to the reps. Make sure you hit these numbers exactly. Choose weight that makes if very difficult - but not impossible - to get that last rep**
1A. Lat Pull Downs: 5 sets (20, 8, 16, 4, 12)
1B. Incline Bench Press: 5 sets (20, 8, 16, 4, 12)
2A. Bent Over Rows: 5 sets (20, 8, 16, 4, 12)
2B. Flat Dumbbell Press: 5 sets (20, 8, 16, 4, 12)
3A. Inside Grip Cable Rows : 5 sets (20, 8, 16, 4, 12)
3B. Cable Chest Fly: 5 sets (20, 8, 16, 4, 12)
4. for 5 minutes - switch between dips, pushups and pullups and inverted pushups (in that order). Rest when you need to. I dont care if you start only getting one of each PUSH THROUGH IT!
5. Nice 4 mile jog / run. Try to keep the pace over 6.0mph the whole time.
No comments:
Post a Comment