Day 36 - Smashing!

Smashing Times!

Day 36, a day I'll remember as the shoulder smash and astonishing abs!

I got up this morning, ready for my early workout preceding my Tuesday PT session. I headed to the gym after gulping down my pre-workout drink and some thermogenics.

I wanted to give my shoulders a good going over, not knowing that the PTI's had the same objective in mind! I incorporated front raises, lateral raises, shrugs, lifts and shoulder press - with machines, cable cross overs and free weights. I pushed hard, lifted additional weight than normal, progression is important, so I'm using week six as a platform to increase my workout intensity.

I intensified the workout also by reducing the time of rest between each set and between each exercise. I read that the occasional shocking of your muscle fibres makes them stronger...we shall see!

After I threw in a heap of abdominal work, farmers walks with a 27.5kg dumbbells, overhead holds with 35kg barbell (I'm holding for 2-3 minutes now...so progress), I did hanging leg raises (man they kill) and normal leg raises and knee raise crunches.

After came the hell fire workout...

15 to 1 Circuit

So this mornings PT sesh was a simple 4 exercise routine.... Bah ha ha ha ha! Simple? Let me explain, oh and if you're keen give this a whirl (Mr Fez I'm talking to you).

So 4 exercises: 

1. Abdominal Leg Raises - lie on back, hands in triangle under butt, raise legs together.
2. Push Ups
3. PFT Sit-ups (as performed in the RAN Fitness test)
4. Burpees - chest all the way to the floor, jump clap at end

Do 15 Ab leg raises, run about 25m (quickly as you can) then do 1 Push up and run back.

Repeat but do 14 raises, 2 push ups, then 13 & 3, 12 & 4.... you get the idea.... 15 down to 1, or 1 to 15.....

After finishing the first set (raises and push ups) take a sip of water and repeat but with sit ups and burpees.... 

Oh and yes its hard, if it was easy everyone would be doing it. JFDI.

If you find yourself slacking, cutting corners or cheating....Mr Dutchie caught me not performing my burpees correctly (as in my chest was not hitting the deck)... 

WHAT THE HELL!

 SNAP OUT OF IT.. 

You're only cheating yourself, and YES, You should feel guilty! 

Do as I did - for every rep you cheated, add in a good one....you'll soon stop cheating! I felt bad about the three reps I had cheated on (and got caught doing by my good team mate - thats moral courage at work people!) and subsequently added 3 extra good ones to my set (and that there is honesty and integrity). I told Mr Dutchie after - he just laughed at me...but thats why we train with other people sometimes...we all need a push at some point.

Love this, Love My Wife...Value my Life.

 So after two awesomely hard workouts all giving my similar muscle groups a good hard smashing, I left the gym. Not evening session today - I'm working two duties (1600-2000h and again 0400-0800h, in the MCR Simulator in the Marine Engineering Demo Block)....so time to sleep. But first.....

Feedback

I love you guys, I've recently received some awesome feedback from readers (via Facebook mostly) and all things point to (a) people actually reading my blog, (b) people finding it helpful and most importantly to me (c) people see what I'm trying to do. 

So, thank you all for the amazing support. That is truly an amazing feeling, that I WILL be attaching to my wake up call at 0300h tomorrow! I'll use your positive energy to drive me outta bed and into work... Plus, to know you're using this blog to motivate your training, really makes me bounce. Remember to bounce people! It's great for the soul.