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Mixing it up and new clothes!

May 21, 2013

After a busy weekend guiding our parents around London and walking some serious distances I’m back on a more standard rota, although I’ve had an amazing weekend with loads of family activities!

Lately I’ve started to long for some more high intensity workouts like a bit more running, higher repetition ranges in exercises such as Dips, Chins, Pull-ups and so on – sticking to compound exercises but just changing the variables up a bit to keep it fun and refreshing!

I also treated myself with some new exercise clothing, I felt that the old tracksuits bottoms and T-shirt from H&M was not doing it any more..

So after about our 4 th visit to NIKE town store with my dad I decided to get myself a new top and shorts that would work for both running and in the gym.

 

 

procombat

This compression Pro-Combat top is extremely comfortable and provides quite an impressive support whilst running and lifting weights!

Any how, here is today’s workout and pre-workout nutrition!

Pre-workout Nutrition

  • 4 slices of Ryvita
  • 1 tbsp Rowse Honey
  • 25 grams of Whey protein

Workout

  • Barbell Bench Press: Lower weights and great contact throughout! Next time heavier, lower repetition range
    • 20 kg x 10 reps
    • 20 kg x 10 reps
    • 60 kg x 8 reps
    • 80 kg x 8 reps
    • 80 kg x 7 reps
    • 70 kg x 8 reps
  • Pull-Up:
    • 12 reps
    • 11 reps
    • 7 reps
    • 10 reps
    • 4th set after dips
  • Dips – Triceps Version:
    • 20 reps
    • 13 reps
    • 7 reps
  • Incline Dumbbell Bench Press:
    • 22 kg x 10 reps
    • 20 kg x 10 reps
    • 20 kg x 10 reps
    • Super-set with Bent over Two-dumbbell Row
  • Standing Calf Raises:
    • 15 reps || weighted || 52 kg
    • 10 reps || weighted || 88 kg
    • 9 reps || weighted || 88 kg
  • Bent Over Two-Dumbbell Row:
    • 20 kg x 10 reps
    • 20 kg x 10 reps
    • 20 kg x 10 reps
    • Super-set with Incline Dumbbell bench press
  • Running (treadmill):
    • 0:08:30 || 1.8 km || 12.7 km/hr || 175 BPM

 

 

 

 

 

 

 

 

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