Does this describe you?

http://www.fighterdiet.com/blog/?p=2811

Have a read of this.... does it ring a bell? To be the best, look the best, feel amazing you HAVE to do everything you can....

OC

Heres the strength/ hypertrophy sesh for the push system!!

Bench Press 5 x 5 (2-3mins rest)

Shoulder Press 5 x 5

Bench Press 5 x 10 (1-1min 30secs rest)

DB Shoulder Press 5 x 10

DB Press (Dec)

DB Press (flat)

DB Press (inc)

10 of each dec, flat, inc then repeat for 3 sets.

Lateral Raise 4 x 12

There you go, shoulders and chest strength and hypertrophy done.

OC

Strength and Hypertrophy Combined Leg Session

Strength is a measure of how much you can lift, typically measured by a 1 rep max. But many people find that a 1 rep max is too much of a load on their body. Typically strength training is 1-5 reps, aimed at increasing the amount of neuromuscular activity rather than actually increasing the size of their muscles. Hypertrophy on the other hand is controllign the training variables such that the muscles are under tension for a specif amount of time, typically 40-60 seconds with a load that stresses the muscle in that time frame. The body will then increase the size, or density of fibres of the muscle. This has the desired effect of increased muscle girth.

To that end here is a leg session that touches on both of these training effects:

Squats 5 x 5reps- heav load (5 rep max) (3-4 mins rest)
Squats 5 x 10reps- 80% of 1 rep max- (1-1.5 mins rest)

Romanian Deadlift 4 x 12 (1-1.5 mins rest)

Step Ups 4 x 5/5 (1-1.5 mins rest)

KB Front Squat 3 x 12 (1-1.5 mins rest)

Leg Extension / Leg Curl Superset 4 x 10/10 (1-1.5 mins rest)

Enjoy and push yourself!!!!

OC

Sorry I have been away, here goes!

Training for today:

10 minute Row @ Easy Pace

Then:
Back Squat:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM

Then:
Deadlift:
4 reps @ 50% 1RM
4 reps @ 70% 1RM
4 reps @ 70% 1RM
4 reps @ 80% 1RM
Then:

3x DL @ 85% 1RM +
5-6 Depth Jump

Five Sets, Full Rest between each Set

Done!

Get in and then Get Out!

OC

No Excuses!!!

Look at this motivational video by clicking on this text.

10 minute Row @ Easy Pace

Then:
Work Up to Bench Press 1RM

Then:
5x3 Bench Press @ 80% 1RM
Rest 3 min between sets

Then:
Pull-up Ladder:
1st minute do Pull-up
2nd min do 2 Pull-ups
3rd min do 3 Pull-ups
Etc, until you cannot do required number anymore

Then focus on core:

3 x plank for 1 min

3 x side plank for 1 min each side

Woodchop 3 x 12/12

Enjoy

OC

Single Leg Hop Jumps

Heres the vid for the jumps of the previous schedule..

Enjoy

OC