Hi Friend,
Happy Gray Day to you! It sure is nice to have a neutral color palette to splash a little color onto it. Let your training being that color splash!
Cardio Minutes - Week 3
We did 26min / workout last week.
This Week - P11, Week 4
This is the last week of our hypertrophy phase. Get as much of the volume and pump as you can to better help prepare you for next phases strength theme.
2. Aim for rounds of 2+1 this week and try to get PR's via:
increased weights,
increased reps
increased level
increased sets
and/or increased rounds.
3. ABA in the a.m., BAB in the evening.
a.m.: A#5, B#5, A#6: strong, strong, light & fast
p.m.: B#5, A#5, B#6: strong, strong, light & fast
Suggested DB Load on strong days this week is 25-45% BW. Try to choose the weights based on the reps.
L/R Exercises: 8, 9, 10 or 11 reps for weeks 1, 2, 3 or 4. That means if it's your 4th week of L/R exercises (e.g. 1-leg curls), you would do 11 reps/side. If you go up in level or change your hand position, you may only have to do 8 reps.
2-Arm / 2-Leg Exercises: 8, 10, 12 or 14 reps for weeks 1, 2, 3 or 4. That means if it's your 4th week of 2-arm or 2-leg exercises (e.g. DB Chest Press), then you can either do 14 reps or go up in weight or level and do only 8 reps.
Weekend Workout
Sun, Oct 22
either:
option 1: stretch & sprint (7:30-8:30)
option 2: blue hills hike (8-10am)
Getting ready for the color splash,
Mike
p.s. what'd you get for cardio minutes last week?
p.p.s. Which weekend workout options can you do?
option 1: stretch & sprint
option 2: blue hills hike
option 3: both options 1 & 2 work for you
option 4: neither options work for you (unavailable / not getting up)
