Been working a lot, in a paperfactory. Wasn't really up to training yet until today, with all the different shifts and today I came out of night shift. Did do some reading, about Vince Gironda, some new ab exercise stuff and put it into training today.
Monday, almost forget, did some kettlebell stuff, nothing special, just greasing the groove so to speak:
Two Hand Swing: 3x20 with
Snatch: l/R 1x10
TGU: L/R 2x3
Front Squat: 3x5
All with the 16kg kettlebell. Not really macho weight though ;)
Today:
Warm up for shoulders
Dumbell lateral Swing (vince gironda gem): 3x10 with 4/5/6kg
Dumbell clean and press: 5x20kg, 3x26kg, 30kgx1x1x1x1x1 Goal is to get around 40kg for 10..
Bench, knees up and lower bar to base of neck: 3x15x40kg.. Light, but really a different feel and stretch
Alt. Db Press: 2x8
Upright Row: 3x10 to 30kg
Db shurg: 2x25x40kg
Face Pull: 3x12
Hammer Curl: 3x8x20kg
Ab work: This is first with the cable crunch, for 3 sets of 15. Then, go into the bent press. Did 5x24kg and two singles with 30kg. Really nice feeling in the side, and I'd had to really concentrate going down and simultaneously lift the weight. After, tried it with a barbell, 5 reps with empty barbell. 3Rd exercise is Saxon Side Bend. No heavy weights, just focussing on the stretch to the sides. ANd that's it.
I am lighter than ever, 90kg, and pretty content with this weight. Don't want to blow my own horn here, but I look pretty good and getting lean. Diet is not really there, just lots of meat and after 6PM there is not one single carb coming in my chiseled tummy.. At work, all I bring is 6 slices of bread as opposed to 24 pieces a few years ago, and 5 to 6 eggs to get in the well needed protein. I'm farting up the whole factory with this sweet combo..
Check out the various exercises over here
peace- Theo
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