Friday, 13 August 2010

3 x 10 Quick Fire, All Body Workout

Location: Woodcock Sports Centre, Aston University
Day:Wednesday - 11th August

Chin Ups (10 weighted @ 10kg, 7 weighted @ 10kg, 7 @ bodyweight)
Dumbbell Chest Press (10 @26kg, 10 @24kg, 9 @22kg)
Upright Rows with barbell (3 x 10 @ 30kg)
Hanging Leg Raise (3 x 10)
Shoulder Press (seated with dumbbells - 3 x 10 @ 14kg)
Romanian Deadlift (3 x 10 @ 80kg)

Performed in this order, 3 sets of each. Rest time only as long as it took my partner to do his set - 30 - 45 seconds.

Total Time: 31 minutes

Nutrition (based on my Leangains experiment)

20 minutes before: 10g BCAA
1 hour after: 10g BCAA
3 hours after: 10g BCAA
Lunch at 12pm: 8 eggs, coconut cream, fruit, cocoa
Dinner at 8pm: 500g plaice, veg

This was pretty tough - on last week's intense weights session I did the The Random 225, which allowed me to rest muscles between sets and strategically select reps and exercise to avoid failure and optimise work rate. This time it was back the traditional 3 x 10 format, with rests.

However, we ruthlessly avoided the traditional chit chat and walking round in circles to 'psych' up for sets. We just got on with it. This is why we managed so much volume in 30 minutes and often the weights can be seen dropping from set 1 to set 3.

This was the first session where my nutrition and eating pattern followed the Leangains system. So far so good. I had a tip from someone that I need to make sure I eat enough. This, my friends, will not be a problem. I am already looking forward to a huge steak with a sweet potato for Saturday after some planned sprinting. Possibly followed by bananas, strawberries and coconut cream...