Knocked it out of the ball-park today with Nikitin. I must have made this program in one helluva mood, because it actually took 90 minutes to complet, (my sessions usually last 50 – 60 minutes). It was the workout that went on-and-on-and-on! š
We started out with our warm-ups using Jean-Jacques proprioreceptor technique to get the abs and shoulders ready for work, and then we started in on the calves.
Smith Machine Calf Raises
7 sets of 7 reps – FST principle
Seated Calf Raises
3 sets to failure in 10 ā 12 reps
Leg Press Calf Extensions
1 set of 4, maximum load
3 sets of 20 reps, (5 slow:hold for 5 counts:15 fast)
Decline Crunch with Plate behind Head
3 sets of 15 reps
Swiss Ball Rope Crunch
3 sets of 15 reps
Double Leg Swiss Ball Jacknife
3 sets of 15 reps
DTP Set:
Smith Machine Overhead Shoulder Press
5 sets of 50,40,30,20,10 reps, increasing the weight as the reps go down, always to failure
Smith Machine Overhead Shoulder Press (Behind Neck)
5 sets of 10,20,30,40,50, decreasing the weight as the reps go up, always to failure
Giant Set:
Upright Barbell Row (wide grip)
3 sets of 10,8, then 6 reps
Upright BB Row (medium grip)
3 sets of 10,8, then 6 reps
Upright BB Row (narrow grip)
3 sets of 10,8, then 6 reps
By the end we were totally pumped and totally dead, and my shoulders felt incredible. I’m glad we didn’t focus on any lateral movements because my right shoulder has been acting up lately, (a result of an old half-pipe injury from my Whistler years)… š Today is a refeed day, which means I get to stuff my muscles full of yummy carbs: fruits, honey, chapati, soba noodles, yum!!
Try this workout on a high-carb day and see how you feel xo
