16 January
Deadlifts
140kg 3x12
Romanian Deadlifts
100kg 3x12
Nordic Hammie Curls
3x12
Rear Foot Elevated Dumbbell Split Squat
10kg 3x12
Leg Extension
45kg 3x12
Wide Grip Barbell Upright Row
15kg 3x12
Close Grip Barbell Upright Row
15kg 3x12
Lateral Raise
6kg 3x12
V Sit
3x12
Decline Crunch
3x12
I donāt know about that - I like the HIIT because Iām done in ten minutes.
What rpm do you try and keep for LISS?
I donāt focus on RPM mate. Iāve been doing LISS for so long now that I have to get a high rpm just to get above 120bpm on the HR.
As a point of reference I need to get above 60rpm on my Airdyne and theyāre all different.
HR is a better gauge for LISS. Get a HR monitor mate, they are essential
17 January
Wide Pull Up
3x12
Narrow Grip Lat Pulldown
57.5kg 3x12
Supinated Bent Over Row
45kg 3x12
Wide Grip Low Cable Row
30kg 3x12
Bench Press
85kg 3x12
Seated Flat Cable Pec Fly
45kg 3x12
Incline Dumbbell Bench Press
28kg 3x12
Upright Incline Dumbbell Fly
8kg 3x12
Low Incline Curl
12kg 2x12
Seated Dumbbell Alternate Curl
12kg 2x12
Triceps Cable Extension
20kg 2x12
Triceps Dips
2x15
Suppose I have one on my Garmin, could always try and use thatā¦feel like Iām committing to LISS here. Iām going to ask all the school-boy questions but how long do you hold it for? 30 minutes?
Youāll find a major improvement in your interval times of the majority if your cardio is LISS. Aerobic base is so important
Keep the HR between 120-150 for 30 mins minimum. Building up to an hour on the bike over 6 weeks then reduce it to 30 min sessions to maintain base
Iāll give it a go this week and report back.
Definitely leaning out there mate
18 January
HIIT air dyne session
10 mins
20 on 10 off
19 January
HIIT air dyne session
10 mins
20 on 10 off
21 January
HIIT air dyne session
10 mins
20 on 10 off
Decided (after having to miss two of the scheduled three sessions) to have a break from the gym this week and to come in fresh on Monday to the nest strength phase of the programme. Iāll just keep the cardio going over the w/e instead.
26 January
Front squats
20kg x 12
60kg x 8
80kg x 6
90kg 3 x 5
100kg x 3
105kg x 2
Incline Bench
20kg x 12
60kg x 8
70kg x 8
80kg 3 x 5
90kg x 3
95kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
27 January
HIIT air dyne session
10 mins
20 on 10 off
Goodness! How tall are you?
Edit. Itās in your first post!
6ā2"
Probably still need to lean down a little to be comfortable. Reckon a good weight for me is around 97kg. Although if Iām going to play rugby this season, hovering a little higher is no bad thing.
27 January
Second session
HIIT air dyne session
10 mins
20 on 10 off
30 January
Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
170kg x 3
180kg x 2
Triceps Dips
4
5
6
+10kg x 3 x 5
Weighted Chin Up
4
5
6
Triceps Dumbbell Skull Crusher
16kg x 2 x 8
Preacher Curl EZ Bar
30 Degree Dumbbell Lat Raise
8kg x 2 x 8
31 January
Front squats
20kg x 12
60kg x 8
80kg x 6
100kg 3 x 5
105kg x 3
110kg x 2
Incline Bench
20kg x 12
60kg x 8
80kg x 8
90kg 3 x 5
95kg x 3
100kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
2 February
HIIT air dyne session
10 mins
20 on 10 off
3 February
Today I felt weak - deads moved slowly from the off. Got it done thoughā¦
Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
170kg x 3
180kg x 2
Triceps Dips
4
5
6
+10kg x 3 x 5
Weighted Chin Up
4
5
6
Triceps Dumbbell Skull Crusher
16kg x 2 x 8
Preacher Curl EZ Bar
30 Degree Dumbbell Lat Raise
8kg x 2 x 8
