[Matt Norquist]

Matt Norquist on August 27, 2009 at 12:59 pm #16126

OK – So am finishing out my last week of training on my “Get back in shape year”. All in all, feel I made good progress, but not as much as I’d like.

Taking next week almost completely off, then 1 month as active recovery – with a little GPP. Want all your requests for “workouts to try”.

My general rules for that month are as follows:

1. I want to train – but do not want to do anything with high CNS stress (no sprinting – unless its in a ballgame; no heavy or OLY lifts; no plyos)
2. No repetition – don’t want to do the same session twice for a full month.
3. Plan to incorporate Cross Fit type workouts for that period
4. Would like to lose as much weight as possible (199 at 14% bf today) during this month – so plan on serious calorie reduction
5. Want to have some fun and build some beach muscles during this month (arms, abs, pecs, calves)
6. I still have 10 hours per week I can spend on training and can do split sessions

Send me your workout requests – and I’ll do as many as I’m able, post on how they feel on my body, etc. This could be a fun way for all of you to get feedback on workout ideas – and to share new different workouts. IE – send stuff like the “300 workout” (which is way easy, but fun to see how fast you can do), tough MB circuits, BW/GE circuits, etc.

Have some fun – I’ll take all challenges that don’t require heavy/hard lifting, plyos, or hard sprints – and will post god-honest comments and times on how I do with them.

[Craig Pickering]

Craig Pickering on August 28, 2009 at 2:23 am #88473

Upper Body Session:

1st up – Upper body circuit

20kg bar with 2.5kg on each end, and 2x5kg dumbells. Exercises – press ups, standing dumbell flys, upright rows, bicep curl, behind neck tricep press.
Do 10 reps of the exercise, then 10 seconds recovery x 3, so 10 press ups, 10 seconds, 10 press ups, 10 seconds, 10 press ups, 10 seconds, 10 flys, 10 seconds…etc.

5 minutes recovery

2nd – Chest circuit

Bench press @ 40 kg, 8 kg dumbells. Exercises – 20 reps bench press, 15 reps press ups, 10 reps bench dumbell flys.
Complete circuit 3 times with 90s recovery. If its too easy, do clap press ups!

3rd – 21s
20kg bar, do 7 bicep curls from 180 to 90 degrees, then 7 from 90 to 0, then 7 full range curls. 3 sets, 90 seconds recovery.

You can increase the weight if you are stronger than me, or if it sounds easy. Keep good form, no lurching with the back, to really isolate the arms. This is the upper body stuff I was doing just after the indoors. The first time after doing the chest circuit, my pecs hurt for about 5 days! But im sure you are harder than me, so you will be fine!

[premium]

premium on August 30, 2009 at 3:55 pm #88582

5×200 @85-90% 2 mins in between……..i did 3×200,2×200 10 mins between the set today and my head was spinning i was on the ground for 20 mins

[Matt Norquist]

Matt Norquist on September 1, 2009 at 1:30 am #88646

Thanks guys. Love it. Any 200’s with short recovery are brutal. What is tougher is 300’s with equal run/rest period. IE – 5×300 at 50 with 50s rest. Even though it’s slow, that just kills you.

[Owen]

Owen on September 1, 2009 at 4:18 am #88655

Upper Body Session:

1st up – Upper body circuit

20kg bar with 2.5kg on each end, and 2x5kg dumbells. Exercises – press ups, standing dumbell flys, upright rows, bicep curl, behind neck tricep press.
Do 10 reps of the exercise, then 10 seconds recovery x 3, so 10 press ups, 10 seconds, 10 press ups, 10 seconds, 10 press ups, 10 seconds, 10 flys, 10 seconds…etc.

5 minutes recovery

2nd – Chest circuit

Bench press @ 40 kg, 8 kg dumbells. Exercises – 20 reps bench press, 15 reps press ups, 10 reps bench dumbell flys.
Complete circuit 3 times with 90s recovery. If its too easy, do clap press ups!

3rd – 21s
20kg bar, do 7 bicep curls from 180 to 90 degrees, then 7 from 90 to 0, then 7 full range curls. 3 sets, 90 seconds recovery.

You can increase the weight if you are stronger than me, or if it sounds easy. Keep good form, no lurching with the back, to really isolate the arms. This is the upper body stuff I was doing just after the indoors. The first time after doing the chest circuit, my pecs hurt for about 5 days! But im sure you are harder than me, so you will be fine!

currently i am unable to straighten my arms follwing an attempt at 21’s!

[Craig Pickering]

Craig Pickering on September 1, 2009 at 7:46 pm #88672

Brilliant! Ive been there too!

Try the chest circuit!