Hi All, I hope everything is great for you and that you're pursuing your goals and dreams.
Now, many of you may know this but I do an exercise session every single day, we're talking 365, no excuses.
I'd like to share with you the rep by rep workout I used this morning. You'll notice that I used very low reps in my training, this is based on the Russian principles of not going to maximum reps, instead having 'something left in the tank'. This type of training focuses on building strength and hypertrophy (muscle growth). The Lifting is done with minimal rest, usually 5-10 deep breaths in between sets. The kettlebell is 35lbs, the dumbbells ar 35lb each and the barbell used on the bench press is 160lb, and the barbell used for deadlifts is 180lbs. My workout commences at just after 6am, once I've downed my black coffee mixed with a spoonfull of butter and a spoonful of coconut oil.
Jog for 3 minutes (deep breathing), 5 deadhang pullups, 12 kettlebell swings, 12 swiss ball push ups, 6 dumbbell deadlifts, 7 dumbbell flyes, 5 deadhang chin ups, 14 kettlebell swings, 6 dumbbell deadlifts, 8 dumbell flyes, 5 reps each arm -dumbbell curls, 15 kettlebell swings, 5 chin ups, 7 dumbbell deadlifts, 7 dumbbell flyes, 15 kettlebell swings, 10 swiss ball push ups, 15 kettlebell swings, 5 chin ups, 4 dips, 3 reps - bench press, 5x kettlebell squats, 2 reps of deadlifts, 4 dips, 3 bench press, 2 deadlights, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 1 deadlift, 4 dips, 1 deadlift, 5 kettlebell squats, 5 dips, 1 deadlift, 3 bench press, 5 kettlebell squats, 4 dips, 1 deadlift, 3 bench press, 4 dips, 10 kettlebell swings, 3 bench press, 1 deadlift, 6 kettlebell tricep extensions, 6 over head kettlebell swings, 10 minute walk/run wearing a 22lb weight vest, 2 chin-ups wearing the weight vest, 5 jump squats holding the kettlebell, jog on spot for 1 minute. JOB DONE!