Day 5 – Morning Abs and evening DTP Biceps and Triceps

Wednesday August 15th 2012
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Day 5 – Morning Abs and evening DTP Biceps and Triceps

8 days to go ARGGG!!!! Well today I woke up at 5:30am, downed my supplements (vitamins and minerals) with a pint of water and then hit the gym for my first double weighted session of the day – Abs

Morning Weights session

Weighted Abs

Here is what I did for my workout: –

30 second rest between ALL SETS unless stated otherwise

  • Hill climbers with floor sliders
    • 20 seconds climbing
      rest
    • 30 seconds climbing
      rest
    • 40 seconds climbing
      rest
    • 50 seconds climbing
      rest
    • 60 seconds climbing
  •  Hanging knee raisers
    • 10 reps – no weights
      rest
    • 12 reps – hold 2kg between feet
      rest
    • 15 reps – hold 4kg between feet
      rest
    • 17 reps – hold 6kg between feet
      rest
    • 15 reps – hold 4kg between feet
      rest
    • 12 reps – hold 2kg between feet
      rest
    • 10 reps – no weights
  • Decline crunches
    • 10 reps – no weight
      rest
    • 12 reps – hold 5kg plate
      rest
    • 15 reps – hold 10kg plate
      rest
    • 15 reps – hold 20kg plate – SUPERSET with 15 reps without weight
      rest
    • 15 reps – hold 10kg plate – SUPERSET with 15 reps without weight
      rest
    • 12 reps – hold 5kg plate – SUPERSET with 12 reps without weight
      rest
    • 10 reps – no weight
  • Oblique crunches SUPERSET with ab rollouts
    • 10 reps on each side – 26kg dumbbell – SUPERSET with 10 rollouts
      rest
    • 12 reps on each side – 30kg dumbbell – SUPERSET with 15 rollouts
      rest
    • 15 reps on each side – 36kg dumbbell – SUPERSET with 20 rollouts
      rest
    • 20 reps on each side – 40kg dumbbell  – SUPERSET with 25 rollouts
      rest
    • 15 reps on each side – 36kg dumbbell – SUPERSET with 20 rollouts
      rest
    • 12 reps on each side – 30kg dumbbell – SUPERSET with 15 rollouts
      rest
    • 10 reps on each side – 26kg dumbbell – SUPERSET with 10 rollouts
  • Planks
    • 15 seconds right side plank
      30 second front plank
      15 seconds left side plank
      rest
    • 20 seconds right side plank
      45 second front plank
      20 seconds left side plank
      rest
    • 25 seconds right side plank
      60 second front plank
      25 seconds left side plank
      rest
    • 20 seconds right side plank
      45 second front plank
      20 seconds left side plank
      rest
    • 15 seconds right side plank
      30 second front plank
      15 seconds left side plank
  • Super slow crunches – full form, 4 seconds eccentric x 2 seconds concentric (4 seconds down, 2 seconds up)
    • 5 reps
      rest
    • 7 resps
      rest
    • 10 reps
      rest
    • 10 reps
      rest
    • 7 reps
      rest
    • 5 reps
      rest

This is low reps but the hardest set to do! Done right, and you should be in agony on the 10 reps. Thats the abs done…. well and truly done!

 

Evening Weights session

DTP Biceps and Triceps

This is my second favourite session of the week – the first being DTP legs…. I’m a little sick in the head like that!

DTP Standing rope bicep curls (SRBC) superset with Overhead tricep extensions, wide grip (OTEwg)

SRBC – 50 reps @ 6.25kg
OTEwg – 50 reps @ 20kg
– 45 second rest
SRBC – 40 reps @ 7.50kg
OTEwg – 40 reps @ 25kg
– 1 minute rest
SRBC – 30 reps @ 10kg
OTEwg – 30 reps @ 30kg
– 1 minute 15 seconds rest
SRBC – 20 reps @ 12.5kg
OTEwg – 20 reps @ 35kg
– 1 minute 30 seconds rest
SRBC – 10 reps @ 17.50kg
OTEwg – 10 reps @ 40kg
– 1 minute 45 seconds rest

We now go back up the pyramid – but now we change the positions/exercises

DTP Seated dumbbell bicep curls (SDBC) superset with Overhead tricep extensions, close grip (OTEcg)

SDBC – 10 reps @ 14kg dumbbell in each hand – lift both arms at same time. Twist hands out at the top to peak the brachialis 
OTEcg – 10 reps @ 40kg
– 1 minute 30 seconds rest
SDBC – 20 reps @ 12kg dumbbell in each hand  – lift both arms at same time. Twist hands out at the top to peak the brachialis
OTEcg – 20 reps @ 35kg
– 1 minute 15 seconds rest
SDBC – 30 reps @ 10kg dumbbell in each hand – lift both arms at same time. Twist hands out at the top to peak the brachialis
OTEcg – 30 reps @ 30kg
– 1 minute  rest
SDBC – 40 reps @ 8kg dumbbell in each hand – lift both arms at same time. Twist hands out at the top to peak the brachialis
OTEcg – 40 reps @ 25kg
– 45 seconds rest
SDBC – 50 reps @ 6kg dumbbell in each hand – lift both arms at same time. Twist hands out at the top to peak the brachialis
OTEcg – 50 reps @ 25kg

In all seriousness, doing 50 bicep curls with 6kg in each hand was by far, without a doubt, the hardest bicep workout to date. After 500 odd reps, my biceps were destroyed. Each rep felt like I was lifting 40kg in each hand. Before you judge, try it and let me know if you managed to complete 50 reps at 6kg….

So that was my workout for the day – as you can see, pretty intensive! Well over 1000 reps throughout the day. However, although 1000 reps is a lot, the key thing to note here is that the workouts are ‘quality’ not ‘quantity’ based.

I train with my head, not with my ego. Proof of that is above with the 6kg in each hand lol

Diet tweaks continue to progressively change…

Today I now completely remove sugars from my diet – no more fruit until the photoshoot. These were my only sugars really, and they were natural sugars. I would usually have blueberries and raspberries with my morning porridge, and then a slice of pineapple with every meal, however this now all stops. Normal carbs remain the same, just removing the sugars.

I am now also on completely white meat for most of my meals. The only exception being salmon in my pre-workout meal. Salmon proteins are broken down quicker than turkey/chicken and thus ideal for a pre-workout meal to get protein digested quicker and readily available for recovery during and after workout.

Tomorrow further diet tweaks now take form with 7 days to do. I’ll go into more detail in tomorrows blog, but tomorrow we start phase 1 of the dehydration phase. Water loading, increase Vitamin C and introducing Dandelion – i’ll explain all tomorrow.

Progress photos…

As mentioned in yesterdays blog – Day 3/4 – Cardio day & the start of diet tweaks – I’m now going to post morning photos and evening photos to show you 2 things: –

  1. General progression leading up to the shoot, so you can see the effects of the dehydration and diet tweaks.
  2. The difference in water retention throughout the day, pre and post dehydration phase
Its very clear to see that first thing in the morning i look a lot leaner than in the evening. This is clearly expected as i’m fairly dehydrated from the nights sleep.
Morning photo and evening photo - water retention

(Morning left, evening right)

You can see that my abs are a lot clearer in the morning, and a look a little ‘flabbier’ in the evening. I would imagine that on the day of the shoot I should look a lot more leaner than my usual morning condition…. hopefully 😉

 

So thats it for day 5 of the 12 day countdown. Oh, forgot to mention, i also sliced my thumb while chopping last nights meal – not happy, quite painful. Also, i’m not sure where the bit of thumb ended up – i can only assume it got cooked with the rest of the meat. Can you get arrested for self cannibalisation? lol

Hope you like the content and please Retweet, Google+, Digg, Facebook like and share using the above social buttons. Your continued support is welcomed. 

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