Project ; Rev210 Fit At 40

[rev210]

Progress wise , this is a pic from March on a break in queenstown NZ - so I have gotten bigger in the shoulders/ back since.

[Birds]

Looking good rev

[rev210]

cheers Birds.

Today was a repeat of the other day. except for a few extras at the end after the grip is really fatigued .

Olympic barbell one arm rows with gripz instead of dumbell. ( just trying out the extra difficulty for balance and conditioning)

60kg 8/6/6

Dumbell grip lift. -basically pick up a sufficiently heavy dumbell with a very wide grip , so just the finger tips around the edge of the plates at one end.

grip / pick up / lift / lower / start again from the floor.

10/10/ 8

[rev210]

Shoulders today. Highlight was getting the 45kg dumbells up on the shoulder press. Onwards to the 50's .

Warm up stretches.

1) Seated Dumbell shoulder press.

35kgs a side (warm up) 15

45kgs 9 reps / 0 - failed (was a tad enthusiastic on the first set and went a few too many. The shoulders were spent. So I moved on)

2) Reverse grip bench press, straight into regular

3) close grip bench (superseted no rest continuously with) seated rear delt machine.

Reverse grip bench

60kg x 20

80kg x 12

110kg x 3

Close Grip bench & Rear delt machine superset.

110kg x 12

* 89kg plates rear delt. 15 reps

90kg x 10

* 96kg plates 12 reps

80kg x 10

* 106kg plates 6 reps

60kg x 10

* 108kg plates 4 reps

4) Face down Lying rear dumbell flys

30kg a side 12 reps

32.5kg 8 reps

32.5kg 5 reps

5) Side dumbell raises

12.5kg a side 5 reps

15kg 5 reps

17.5kg 5 reps

6) Cuban press (rotation only movement) Olympic bar.

20kg 12 reps

35kg 5 reps

130 cal on the bike to finish.

Edited July 25, 2015 by rev210

[rev210]

100 Cal warmup on bike.

Did this round faster with less rest (no fatgripz)

* Barbell Pendlay rows

80kg - 5

80kg - 5

80kg - 5

100kg - 5

110kg - 3

* Pull up knee raise combo . Basically a pullup (strict) with a knee to elbow movement at the top. Lower knees , then lower body in slow controlled manner . then repeat.

- 10 /10 / 10

* Cable row machine - narrow grip. (all the weight stack). Done fast /explosively

- 15 /12 /12

Dumbel finger tip grip lift. 15kg - 8 ,8, 8.