This one is for Kai Greene
Last weeks post was the most popular one so far and so I thought the best way to follow this up was to share with exactitude something very close to my heart with you – my workout
“I’ll cover my own diet and exercise programs too, so you can see what I’m up to and how I apply the techniques and information.”
I wrote this way back in July in my opening post for what I rather extravagantly called the ‘All New And Very Shiny LazenbyPT Blog’. Since then I’ve regularly mentioned my training but never in great detail and so, without further ado, here is my current training program, as devised for me by Mike Pratt, as exactly as possible
I currently work out 3 days a week. At the moment that’s Tuesday and Saturday mornings and Thursday afternoons.
The sets listed below are working sets, taken to failure. I start each workout with a general warm up of joint rotations and cardio – rowing on upper body days, bike on leg days – followed by light warm up sets. I do as many warm up sets as necessary to get plenty of blood in and ensure I’m fully warmed up before hitting my working sets. The exact number varies from workout to workout, and from exercise to exercise. On my Front Press for example I generally do around 5 warm ups sets. Sometimes these are light sets of Front Presses, sometimes I superset them with Dumbell Front Raises, just whatever I need on the day. Dips on the other hand get no warm up sets at all
Day One – Shoulders, Triceps and Chest
- Shoulder Press to Front – 4 x 10-15. For the last few weeks I’ve been doing Seated Military Press on the Smith Machine with a medium grip and my elbows slightly forward.
- Triceps Dips 3 x 8 – 15. I use a medium grip and keep the focus on my triceps throughout the movement.
- Incline Dumbbell Press 4 x 6 – 25 – at about 45%.
- Decline Press 4/5 x 6 – 25 – again at about 45%. I use the Smith Machine, again with a medium grip and I keep my elbows in.
- I generally finish with 10 – 15 minutes on the Stepper and then stretch, pretty much exactly as in my blog post, but with a couple of extras thrown in as required.
Day Two – Legs
- Leg Extensions 3 x 25 very light – but very unpleasant – warm up sets. This movement is just for warming up, so there are no working sets.
- Lying Leg Curl 4 x 8 – 15
- Leg Press 2 x 12 – 15 – on a lovely classic plate loading machine I use my splendid new Gasp knee wraps for these in all their orange striped splendour I’ve got some Gasp wrist straps too that I use on my upper body days. They too have splendid orange stripes
- Squats 1 x 2 – 4, 1 x 2 – rock bottom, ass to grass style, featuring yet again my lovely new Gasp knee wraps in all their orange striped splendour
- Front Squats 2 x 15 – 20 – though these might get switched out for hack squats this week.
- I usually have a 5 – 10 minute rest at this point.
- Calves 3 x 6 – 20 – standing is the current variant of choice.
After Legs I don’t do any cardio, I just lay down for a while and then stretch
Day Three – Back and Biceps
Along with the Gasp orange striped wrist straps of wonder I also use my beaten up old grip straps so I can actually hold on to the bar when I’m training my back
- Lat Pulldowns 3 x 10 – 25 – as with Leg Extensions I use these as a warm up exercise only.
- Seated Pulley Row 1 x 12 – 15
- Seated Machine Row 2 x 10 – 15
- Reverse Grip Bent Over Row 3 x 6 – 12
- Rack Deadlifts 2 x 6 – 8 – these are probably getting dropped for Back Extensions with extra Bent Over Rows and Chins to taste
- Assisted Chins 2 x 10 – 15
- Curls 3 x 6 – 15 – my current movement of choice is 45% Incline Dumbell Curls.
I generally hit the Stepper and stretch after this workout as after Shoulders, Triceps and Chest.
I don’t train my abs at all and when I have the energy I throw in some intervals. Ideally this would be 2 or 3 times a week at the moment but I’ve only managed 3 times over the last month. To be honest I’m not sad about this as everything is going according to plan and I’m not so passionate about intervals that I actually miss them
So there you have it, my current workout in all its splendour; any questions – ones using the word ‘why’ would be especially good – just stick ‘em in the comment box below and before you scamper off to your next page hit the ‘Like’ button on the left please