Legs and a bit of hypertrophy.

Trained legs on Sunday morning. Still sticking with power and function. My legs have probably lost a touch of size which is to be expected. However it certainly makes wearing jeans all the more comfy!!

Box Squats- 140kg for 7 sets of 3 reps
Front Squats- 80kg for 4 sets, Dumbbell SLDL’s- 30kg for 4 sets of 12, Box Jumps- 4 sets of 1 rep. All completed in a big tri-set.
Dumbbell Step Ups- 15kg for 4 sets of 12 reps, Lying Leg Curl- 45kg for 4 sets of 12 reps. Completed in alternates.

8 sets of tabata sprints on the bike.

Well being slightly vain, since I’ve been training for function my chest (weak area!!) has lost abit of fullness. So I’ve decided to add a bit of hypertrophy work back in for it. It gets a bit of beating on Saturday too, after ring work my friend and I do some heavy pressing.

Incline Dumbbell Press- 32.5kg for 4 sets of 12
Hammer Press- 35kg per side for 4 sets of 12
Incline Cable Flys- 15kg for 3 sets of 12
Peck Deck- 65kg for 3 sets of 12
Seated Dumbbell Curl- 15kg for 3 sets 12, Weighted Dips- me + 20kg for 3 sets of 12. Alternated.
Preacher Curl- 30kg for 3 sets of 12, Tricep Pressdowns- 50kg for 3 sets of 12. Alternated.

8 sets of Tabata sprints on the concept 2 rower.