Stu @ M Developments

iTrader: (12)

Heres My current Friday Routine:

It currently doesnt feel like im doing all i can, and im completing easily in 35mins, so what do you more experienced people suggest i can add in there?

Friday = Back and calves
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
110kg x8 3sets (Aim for lower assistance)

Bent over Dumbbell rows
17.5kg x8 1sets
20kg x8 1sets
25kg x8 2sets
27.5kg x8 2sets
30kg x8 3sets (Go to fail)


Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set

Calve press. On Horizontal leg press:
60kg x10 1sets
80kg x10 1sets
90kg x10 1sets
100kg x10 2sets
110kg x10 2sets
120kg x10 2sets (Do a drop set here back down to 60kg without a break)

Thanks in advance

FAST AS FORD

You must be doing it bloody quick to get it done in 30 mins
If your finding it to easy up the weight a bit, that'll slow you down

Stu @ M Developments

iTrader: (12)

With hindsight i reckon last night was 40 - 45mins to be honest and id rather do 1hr 10 if possible.

All weights are set to failure on teh last weight, except the dumbell rows, hence my written comment on the set, as thats the heaviest dumbell we have there, so i have to keep doing sets until i fail.

My current plan is to keep the form good and clean, with slow release of all movements, but a max of 30 seconds in between all sets and exercises, this keeps my heart up in the high numbers and maximises my workout as far as i can. Not sure its teh best way to work, but im gaining power every week without fail so i cant be too far off the mark surely?

Has to be said though, most of those weights went up somewhat this week, especially the dumbell rows (22.5kg last week) and the pain this morning is suggesting i should perhaps NOT add anymore

dexterc

I would say shrugs, but you dont have access to a Barbell do you? Im not sure if DB shrugs would work as well, especially at only 30k a side.

FAST AS FORD

How many days a week do you train? By the sounds of it you should take a couple of days off, overtraining is nearly as bad as not training at all!
Give your body plenty of chance to recoperate

Paul Eggleton

Stu, one thing that you could add is pulldowns but with a reverse grip, so your palms face you(about shoulder width). Do these nice and heavy after your chinups, then go on as you are..

Paul.