Hello all, I'm about to change my prep around a little...
I tarted out at the gym two months ago as a slow prep to get back to somewhere near to fighting fit.
At the time I started on 30min hill program on crosstrainer, leg press (45Kg, 3 x 20), low row (3x 8-10), bench press (3 x 8-10). I weighed in at 82Kg. No idea what I weigh now though.
My legs are near to the old strength, now leg pressing 160Kg for 3x10 with a final 'stripping set' starting at 120Kg to failure, then 100Kg, then 80Kg, and so on to 20Kg (no gaps). I sneak in calf raises when the machine is at full extension so they don't feel left out. My chest and back aren't where I want them to be though so here's the plan.
Incline flyes 4 x 6-8 (lowering the incline a little each set)
Flat Flyes 2x6
Tricep press downs 3x6-8 plus a final stripping set
Bench press (machine) 1x6 + stripping set
For back my repotoire isn't as good.
Low rows 3x6 + stripping set
Then what? Lat pull downs don't really do much for me and I'm not interested in working my trapezius any. Dumbell rows are difficult to do with good form when training for power. Will do some research on this then make another post I think.
Cardio work has improved, now up to 40 minutes with a higher resistance setting than I started out with. I changed theprogram to 'Cardio' which attempts to change resistance to keep heart rate at 80% of it's rated maximum. It is harder not having any lower resistance periods but I keep going over the target. Not sure that's a good sign. I'm not sure how the rated maximums are supposed to work on these things, I'm not sure it's a good idea to get your pulse up to 172. Will try to keep it somewhere closer to the 146 target the machine pipes up with.
Tags: Gym Preperation Cardio
