Is This Thing Still On?

Tuesday 10 July 2012

Is This Thing Still On?

So yeah, it’s been a while.

Sorry about that.

Lots of stuff going on in my life outside of the “Outlaw Thang” which I have been neglecting that couldn’t wait any longer. No, I won’t bore anyone with the personal details. But suffice it to say, I think I am starting to get a handle on things.

With that said, I am taking my 2^nd day off in a row ON PURPOSE from the gym. I had tweeted earlier in the week about my desire to once again begin “2 A Days” and frankly that is like a bit optimistic for me right now.

However I will admit to having a new gym plan in place, on paper that I have been tinkering with for a bit now. Something more suited to how my body prefers to train while still being mindful of what my limitations (knee) and needs (stop being such a fat ass) are.

So as I sit here one week removed from my next wrestling show in Winnipeg, I present you this:

*****

5 Day Outlaw-Sized Gym Plan!

LEGS

Quad Extension - 12 + 10 + 8 + (6-8)

Hamstring Curl - 12 + 10 + 8 + (6-8)

Leg Press – (2 x 12) + 10 + 8 + (6-8)

Close Grip Stiff Leg Deadlift - 12 + 10 + 8 + (6-8)

Calf Raise - 4 x Failure

Hanging Knee Lift - 4 x 15

BACK

Wide Grip Pulldown - 12 + 10 + 8 + (6-8)

Close Grip Pulldown - 12 + 10 + 8 + (6-8)

Bent Over Row - 12 + 10 + 8 + (6-8)

T-Bar Row - 12 + 10 + 8 + (6-8)

Latissimus Pressdown - 12 + 10 + 8 + (6-8)

Back Hyperextension – 4 x 15

CHEST

Incline Dumbbell Fly - 12 + 10 + 8 + (6-8)

Incline Machine Press- 12 + 10 + 8 + (6-8)

Machine Fly - 12 + 10 + 8 + (6-8)

Flat Press - 12 + 10 + 8 + (6-8)

Standing Cable Fly - 12 + 10 + 8 + (6-8)

Ball Plank Roll-Out – 4 x 15

SHOULDERS

Wide Grip Upright Rows - 12 + 10 + 8 + (6-8)

Barbell Shrugs - 12 + 10 + 8 + (6-8)

Overhead Press - 12 + 10 + 8 + (6-8)

Rear Delt Fly - 12 + 10 + 8 + (6-8)

Side Lateral Raise - 12 + 10 + 8 + (6-8)

Cable Core Crossover – 2 x 15/side

ARMS

Hanging Dip - 12 + 10 + 8 + (6-8)

Close Grip Bench - 12 + 10 + 8 + (6-8)

Incline Skullcrushers - 12 + 10 + 8 + (6-8)

Dumbbell Hammer Curl - 12 + 10 + 8 + (6-8)

Barbell Curl - 12 + 10 + 8 + (6-8)

Standard Crunches - 4 x Failure

Add on to this a minimum of 30 – 45 minutes of cardio per gym day (preferably first thing in the morning several hours before hitting the weights to give the body a chance to hit it fresh for both) as well as a 10 minute cool-down on the bike or cross-trainer after each session. All sets are to be done with a maximum rest time of 60 seconds between sets to accelerate the heart rate and really push my endurance. Ideally I want my weight session to last less than 30 minutes from end of warm up to cardio cool-down. I need to push my pace and hopefully boost my metabolism with this plan. I also for the first time ever am trying out the idea of “pre-exhausting my muscles” with ancillary exercises before hitting the major ones. Looking forward to checking out the results of this plan.

Sort of a Back to Basics in Fast Forward approach.

I’ll let you know how it goes.

And I’ll try to be in touch again sooner than later.

PCW THIS THURSDAY !!!