A Day in the Life: Wednesday 18th January
It’s that time again! The Dave’s Gym training log strikes again.Some good sessions today!
Matt Strong (Distinctly average at Rugby)
Forging awesomeness! Solid S+C session:
1. Clean Pulls – 6×2
2a. Bench Press – 4×5
2b. Weighted Chins – 4×5
3a. Inverted Rows – 4×8-12
3b. Dips – 4×8-12
Gaz (Dave’s Gym Wall of Famer)
Fresh off his first cut ever, Gaz is getting massive with some hypertrophy training:
1. Standing BB Calve Raises – 2×20
2. Deadlifts off 5″ Blocks – x5, x4, x3, x2, x1 (Increase Weight each set) then 1xAMAP at the 2 rep weight = x25 reps today.
3. BB Shrugs – 5×20
4. Leg Press – 1xAMAP = x45 Reps today.
5. Cable Palloff Press – 3×12
Matt Richardson, Dave himself, Danny Zucko (The three stooges)
Circuit training in the park for ultimate fitness:
4 x Empty Prowler pushes (Half Pitch) + Pull back
4 x Prowler pushes with 30kg (Half Pitch) + Pull back
4 x Prowler pushes with 60kg (Quarter Pitch) + Pull back
While one person is struggling with that, the other two are split between other stations doing:
5 x BB Thrusters with 50kg
5 x Pullups
10 x Kettlebell Swings 24kg
Sprint, start again
Until person 1 is finished with the prowler. PHEW!
Until next time ladies and germs!