HAPPY NEW YEAR!
I have been away over the New Year in Australia. It was a fantastic time with friends and family. I managed to roll a car (thanks to my friends Spike and Shaggy), watch the most incredible star display at my parent-in-laws farm in the country and see the new Hollywood Stunt Driver show at Movie World on the Gold Coast. Add to that the amazing weather we had, the beautiful beaches and ocean at Newcastle and on the Gold Coast, the fine dining, catching up with old friends and I think this one of the best holidays I have EVER had!
I did manage to train a little. Mostly some gym work, the odd long walk and of course plenty of swimming. This year for me is about staying healthy and injury free. I've added a few pounds over the holiday period and so I need to lose at least 10lbs. The worst/best part of being in a hot climate is that it's never too early to drink a beer! However, I can still see my abs and my strength, at least in the upper body, has been maintained. I'm also looking into some great recipes for healthy eating.
Here is my routine for the coming months.
Day 1
Overhead press - One of these - One Arm DB Press, Military Press or Seated Press. Varied reps but generally lower in the 3-8 range.
Pulldowns or Chins - I've almost never put anytime into pulldowns so I am interested to see how they effect my chins. Medium reps - 8-12.
Flat Press - One of these - CG Bench, various board presses, pin presses or floor presses. Lower reps, mainly for triceps strength.
Speed Pulls - One of these - Deadlifts, Power Cleans, Power Snatches, One arm snatches. Mainly doubles.
Day 2
Seated DB Press to Incline DB Press to Flat Press. Basically moving the bench down and the increasing the weight of the dumbells. This or dips.
Rows and/or Pullovers. Medium reps.
Flys - cables, incline, flat etc.
Abs - planks, leg raises, russian twists etc
Day 3
Deadlift - One of these - Off blocks at 2,4 or 6", Isometric pulls at sticking point, DB Deads. Low reps.
Squat/Quad - One of these - Rack front Squat, Lunges, Hip Belt, Top Squat. Low to high reps.
Hamstrings - various machines. Medium reps.
Biceps - various machines or free weights. Med-high reps.
Triceps - as above.
I'll also be continuing my mobility work and cardio/HIIT on alternate days. This will be Concept II rowing, running medium sprints (200m) or the odd hybrid plyo workout.
As work gets busier I will drop certain things such as the speed deadlifts and flys. This way I can keep the core part of my workouts intact. What I have basically done is to choose the exercises that have worked well for me over the last 10 years or so. I have chosen 2-5 for each bodypart and will rotate them as they go stale. This is a version of conjugate training I guess but without the required percentages. A little like Dogg Crapp training as well. I'll squeeze some grip training in at home with David Horne's Orbi Grip and Vulcan Gripper.
If I had the equipment at hand I would have had Farmer's Walks, Dragging and Loading in this routine somewhere. I think these three exercises are the icing on the cake for strength and conditioning. Perhaps a little throwing as well. For now though this is feeling good as I have been 'test driving' the routine over Xmas and New Year. I like that I am finishing workouts energized rather than obliterated!
Here's some photos from my trip...have a great 2009!
Nick
The car AFTER I rolled it
3 Cars on Two Wheels!
The Farm
Happy New Year mate!
David
Posted by: David Horne | January 16, 2009 at 05:07 AM
Yah! It's better than late than never! I agree with you! Happy New Year too!
Posted by: Busby SEO Test | January 22, 2009 at 07:04 PM