May 21, 2014 Spencer Brudenell

Todays workout….

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I took this to heart today….its time to change!!

 

Today’s workout was all about keeping it simple. Now simple by no means makes today’s workout easy!! I started with a quick warm up ; Face Pulls ( check out the instagram video I posted today ) / bridges / retractions /incline push ups / external rotation- banded / good-mornings / bird dogs.  Took about 8 min to get through the warm up.

I started the first set with a ton a volume/ the focus was the mind to muscle connection and multi joint  so I kept it to bodyweight resistance.

5 sets of 10 with no stop / pushups & pull ups = 50 push ups 50 Pull ups 🙂

The pump was on !!!!

I moved into multi joint work next /  DB bench press superset with (SSW) T-bar rows with chains. I used the chains on the rows to throw some more intensity at the back as it has been my focous over the last month. 4 sets 12,10,8,8

The next section to the workout was isolating my secondary muscle groups; standing BB bicepcurl /SSW/ band pull apart ( will be doing a video soon on these , killer!!!) /SSW/ DB tricep kick back. 5sets 12,12,12,12,12

My set/rep scheme was all about volume and intensity / 5sets 12 reps for all exercises that’s 60 reps per exercises !!

I think that today’s workout went well. I finished it a couple hours ago and I’m still pretty pumped up.

 

So here’s to pain, keep it coming and see the change that it brings!!!

 

Rack the bar

Spencer

Transformational Fitness in London

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