It's time for a new dawn people, I hit 27 in December and realised that my best years are no longer in front of me; I'm right in the damn middle of them and in danger of letting them pass without noticing if I don't pull my finger out and start pushing myself further!
To allow the increase in training time I'm getting up at 5.30 to hit the gym before work instead of during my lunch break.
To make this almost sadistic, I'm going to be eating absolutely clean and in a small calorie deficit to bring my body fat % under control. I expect this to be very phyisically and mentally challenging.
I set Tony the task of setting me a training plan so tough that every time someone reads it a fairy dies. With that in mind here it is below
Quads/Monday...............................Rest
Squat.........................4x5
Split Squat..................4x15.................90
Hamstring Curl..............3x8
DB Farmers Walk...........3x?...................60
Front BB Shoulder Raise..3x10
Cheat Curl....................3x5...................60
Reverse Wrist Curl..........2x10.................30
Chest/Tuesday
Bench Press...................4x5
Cable flyes....................4x12................90
Push Press.....................3x8
Seated Row....................3x12................75
Lateral step up...............3x10
Bodyweight squat............3x12................60
Abs (my choice)..............2x10...............30
Glutes Hams/Thursday
Deadlift...........................4x5
Single Leg RDL..................4x15..............90
Weighted sled leg press......3x8
DB Farmers walk................3x?................75
DB Snatch from standing.....3x10
Bradford press...................3x5................60
DB Grip hold......................2x10..............30
Back/Friday
Barbell Row.......................4x5
Single arm Cable Row..........4x12.............90
Pull up or Lat pull down........3x8
Decline DB Chest press.........3x12.............75
Single arm DB Deadlift...........3x10
Body weight GM...................3x12............60
Abs (My choice)...................2x15-20........30
To allow the increase in training time I'm getting up at 5.30 to hit the gym before work instead of during my lunch break.
To make this almost sadistic, I'm going to be eating absolutely clean and in a small calorie deficit to bring my body fat % under control. I expect this to be very phyisically and mentally challenging.
I set Tony the task of setting me a training plan so tough that every time someone reads it a fairy dies. With that in mind here it is below
Quads/Monday...............................Rest
Squat.........................4x5
Split Squat..................4x15.................90
Hamstring Curl..............3x8
DB Farmers Walk...........3x?...................60
Front BB Shoulder Raise..3x10
Cheat Curl....................3x5...................60
Reverse Wrist Curl..........2x10.................30
Chest/Tuesday
Bench Press...................4x5
Cable flyes....................4x12................90
Push Press.....................3x8
Seated Row....................3x12................75
Lateral step up...............3x10
Bodyweight squat............3x12................60
Abs (my choice)..............2x10...............30
Glutes Hams/Thursday
Deadlift...........................4x5
Single Leg RDL..................4x15..............90
Weighted sled leg press......3x8
DB Farmers walk................3x?................75
DB Snatch from standing.....3x10
Bradford press...................3x5................60
DB Grip hold......................2x10..............30
Back/Friday
Barbell Row.......................4x5
Single arm Cable Row..........4x12.............90
Pull up or Lat pull down........3x8
Decline DB Chest press.........3x12.............75
Single arm DB Deadlift...........3x10
Body weight GM...................3x12............60
Abs (My choice)...................2x15-20........30
Last edited:
