Sunday, 29 January 2012

The lean bulk (training phase 4)

The final week of my lean bulk has arrived…and this week is all about recovery! After an intense ‘all out’ block of training, once in a while it is a good idea to take a step back and let your body re-charge. You could sit around and do nothing, but I want to do some light work to get the blood into the muscles which will flush them through bringing vital nutrients for recovery. I am going to be focusing heavily on flexibility and mobility this week (a factor that is often lost from tight muscles due to heavy, intense weight training) so plenty of stretching and foam rolling going on. This also means there is only one gym session involved this week, meaning the rest of the work can be done in the comfort of your own home. I think it’s also nice to get a break from the same drab environment of the gym I’ve spent the last 10 weeks in etc. diet and supplements will remain the same as previous weeks.
Ok, so here is the weekly split:
·         Foam rolling session (home)
·         Density training session (gym)
·         Mobility session (home)
·         Stretching session (home)

Day 1: foam rolling session
Spend approx. 120 seconds on each area including calves, quads, hamstrings, IT band, erector spinae and lats.

Day 2: 20 minute density training session
(To review my previous article on density training check out http://fitinfivehundredwords.blogspot.com/2011/11/density-training.html)
To sum it up you pick 5 exercises which you perform in a circuit fashion, your aim is to get as many sets as you can complete in the 20 minute session.
The exercises I will be using for this weeks session are:
A.      seated pause 30” box jump (0kg/15 reps)
B.      overhead squat (10kg/15 reps)
C.      DB bench press (22kg/15 reps)
D.      bent over BB row (40kg/15 reps)
E.       med ball slam (0kg/20 reps)

Day 3: mobility session
Spend aprox. 120 seconds on each drill, starting small and increasing range of motion.

1. Shoulder circles
2. Spinal rotation
3. Hip circles
4. Side to side lunge
5. Ankle circles

Day 4: stretching session
hold each stretch for 20-30 seconds. Feel the stretch, but don’t try and tear the tendons from bone!
1.       Calf stretch
2.       Lying quad stretch
3.       Lying hamstring stretch
4.       Seated inner thigh stretch
5.       Seated chest stretch
6.       Seated lat stretch
7.       Seated deltoid stretch


My next post will be a summary of how I thought this lean bulk programme went and my overall results and final weigh in etc. have i achieved all my goals i set out 10 weeks ago?...watch this space to find out!