Hey ZEB, what does your schedule look like?[/quote]
Hey Ross, thanks for asking:
SUNDAY-Either Hill sprints, 1/4 mile sprints, or some sort of explosive cardio. I used a “Stair Mill” last week. It was a blast. I sprinted up the equivalent of 12 flights of stairs. Did 8 sets with a :60 rest between each interval. Ouch! I then hit abs for five or six sets.
MONDAY-Rest and recuperation day. I usually hit the sauna and then get a massage. After Saturday and Sunday I am ready for this…big time!
TUESDAY-Five sets of Chins and Pull-ups as per my schedule. Dumbbell Incline Press, five sets, or weighted (50lb vest) Push-ups five sets. Deadlifts, five sets. I end the workout with three sets of neck harness, or machine, whichever I am in the mood for.
WEDNESDAY-Squats, 8 to 10 sets. I give my legs a good beating usually pyramiding down 12 to 3 reps. I then hit abs for five or six sets.
THURSDAY-Chin-ups Five sets according to my schedule. Lot’s of overhead work. I always do this to balance all of the vertical pulling involved with Chins.
FRIDAY-This is either a rest day, or a cardio day depending on my work and family schedule. If it is cardio it is less intense than on Sunday.
SATURDAY- This is the “money day” for me. I have a training partner who comes over to my gym and we attempt to one up each other until one of us collapes, ha. Usually, 60 minutes of (Seemingly) non-stop action. Cleans, Deadlifts. Pull-ups etc.
On good weather days we go out back and do some strongman training: Rocks, logs, kegs, sandbags etc. It’s not out of the ordinary to end with a 10 min grappling match either on the grass outside, or on some mats I have in my gym.
There you have it. I will vary this schedule throughout the year as not to get stale and complacent Right now this is what I am doing.