Day 21

Day 21

With my knee sore from the weekend I decided to focus on strength this week. I started off today early with a weight session at Ian Stuart complex. When it comes to strength hypertrophy try to challenge yourself, instead of 3 sets shoot for 4 with less reps and heavier weights. You should just barley be able to do the last rep. If you’re doing high reps you’re only building muscle endurance. Later in the evening it was 15 minutes straight of abs with my girlfriend.

Today workout

Warm-up

10 slow push-ups

20 weighted shoulder rotations

Weight Session

12 Dumbbell presses

10 push-ups on medicine ball

10 weighted oblique raises

Repeat 4 times increase dumbbell weight by 5 pounds

30 second battle ropes

12 kettle bell shrugs

10 clap push-ups

Repeat 3x

10 double-under skips

10 clap push-ups

10 pec fly 

10 reverse pec fly

Repeat 3x

Abdominal Challenge

1 min plank

1 min sit-ups

1 min bicycles

1 min butt lifts knees 90 degrees

1 min leg drop

1 min side plank

1 min reverse crunch

1 min pike sit-up

1 min right hand to left toe

1 min left hand to right toe

1 min heavy weighted sit-up

1 min Russian twist

1 min scissor kicks

1 min dead bugs

1 min plank

Total 15 mins