Workout Planning

Yesterday was a dreary & wet bank holiday in Dublin. That means that “International Bench press, Curl & Shrug day” aka Monday, will be taking place tonight instead.

In my gym, this will likely mean that slightly portly, yet stupidly strong eastern European dudes will be using the smith machine to shrug every single plate in the gym for a good hour. I won’t lie, this major feat awesome never fails to impress me, but it can make getting a good workout in quite difficult.

Going back to the topic of perfection I touched on yesterday. Ideally I would be doing a very heavy day today, I have a strength program that I am itching to try. Rather than try it and get a shit workout in. I need to make sure I can get the best workout I can in tonight.
The program below is both practical and I can do at a suitable intensity in what will likely be a very crowded gym tonight.

My plan for tonight goes something like this:

Deadlift \ Single leg Deadlift or Bulgarian Split Squat
Medball Twist
Neutral Grip Pull up
Weighted Dips
Inverted Row
Some Ab work – this will likely be a rollout and maybe some planks & side planks

This is the main structure of the workout for this evening. I will work the big moves into the 5*5 rep range and go heavy as I can. I may also pair up the dips and Inverted Rows.
The Inverted Rows & NG pull up will be done for reps.

Finishing the workout:

Cardio pisses me off, It is boring. I try to add some Met cons to finish my workouts when I’m not feeling lazy.

The finisher I am aiming to try tonight is

3 rounds for time of
10 Kettle Bell Swings @ 16kg
10 Power clean to press @ 30 kg
400 metre run

Diet is starting to fall into place – I should hit my protein totals today ( I will probably rant about protein at some point.)

A brief outline of diet is:

7AM Porridge & protein shake
7 AM Pint of Psyllium Husk
Any Minute now: Massive black coffee
1PM: Chicken Salad
5 PM: Chicken sandwich on Granary Bread
After Gym: Shake & a piece of fruit
1 hour after above: Likely some left over madras from yesterday with a shitload of carbs
This is starting all starting to fall into place; I haven’t started counting calories yet. It’s likely I’m taking in too little, but I don’t really care just yet.
I’m in London for work, 2 days next week so I would like to make this week, the best week it can be.

Peace out