Hey, what’s going on? Glad you could stop by before your training!
With the start of the new year, my training log is back & better than ever! Each week I will be posting my personal workouts with reps & sets as well as a downloadable version that you can print up and emulate.
You will also notice that I’m including my workout playlist from each training session. Each of my workout playlists(I have a bunch!) has about 15 songs as that’s more than sufficient to get me through the workout. If the playlist starts over I’ve probably been at it for too long and at risk of over training. If you aren’t feeling the music, sorry =/, hopefully something in the coming weeks suits your fancy.
Like I said, we’re going to make this a weekly thing, so feel free to print up the workouts, download the songs and get down on your training with me.
Check out my training log & workout playlist from week 1 of 2013 – Enjoy!
David’s Training Log Dec 31 – Jan 6
Monday 31st: Hiking with sprints thrown in the mix.
10 miles in total. 1 stop of about 5 minutes to enjoy the view.
Tuesday 1st: Back & Biceps
Underhand Seated overhead row 4×11
Overhead Row 4×11
Machine Bicep Curls 4×11
**Superset** Reverse Barbell Curls & Dumbbell Hammer Curls 4×11
Pullovers 5×11 (strip on last set)
Preacher Curl 4×11
Lat Pull Downs Close Grip 5×11 (strip on last set)
Seated Rows Wide Grip 4×11
Walking Lunges With Kettlebells 25yards x 2
Calf Raises 4×11
Stepups with Kettlebells 4×11
Machine Leg Extensions 4×11
Sprints 20 Minutes Total
MMA & Rugby Practice – Off
Friday: Chest & Triceps
Incline Dumbbell Flys 4×11
Machine Incline Press 5×11 (strip on last set)
Barbell Decline Bench 4×11
Triceps Machine 5×11 (strip on last set)
French Press 4×11
Flat Dumbbell Bench 4×11
**Superset** Cable Pressdowns with narrow grip & Underhand Reverse Cable Pressdown (curl bar) Wide Grip 5×11 (strip on last set)
Sunday: Shoulders & Abs
Leg Raises 4×11
Cable Oblique Twists 4×11 (each side)
Medicine Ball Russian Twists 4×20
Reverse Situps 4×11
Side Cable Raises 4×11
Shrugs 5×11 (strip on last set)
Dumbbell Diagonal Raises 4×11
Standing Overhead Press 4×11
Workout playlist #1
Moment of Truth – Gang Starr
Thugz Mansion – 2 Pac
Trying to Find a Balance – Atmosphere
Welcome to Jamrock – Damian Marley
Modern Man’s Hustle – Atmosphere
Starlight – Snowgoons
Judgement Day – Method Man
Right Where You Stand – Gang Starr
Let it alone – Collective Effots
Diamonds on the inside – Input
Moment of truth – Gang Starr
Hell of a year – Sage Francis
Let it be – Dyme Def
Visions – Wu Tang Clan
Still Don’t Give A Fuck – Eminem
If you decide to do this workout, be sure to let me know how it goes. Don’t forget to drink plenty of water & get that protein in!
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