The Return


ChinupApart from managing to shed 3kg whilst hiking around The Netherlands for a week, my recent trip suggested working on two main areas : calf muscles and upper back. There's nothing quite like a solid week of backpacking to point out weaknesses.

I rarely watch television, with the exception of during travel (hotel rooms being such exciting places) and still have the music from Frans Bauer's commercial for Bel in my head. For anyone unfamiliar with Frans Bauer, have a listen to the polyphonic ringtone for 'Heb je even voor mij' (the title alone will probably give it away - 'Have you a moment for me'). Not exactly optimum workout music.

I blasted this away with a bit of AC/DC, as I hit the ground for some floor presses. The routine was otherwise the same as last week, largely so I could compare weights and see what impact (if any) the trip had.

The routine :


ME BENCH

Dynamic stretching
Floor press 2x5@40kg,
3@50kg,
2@55kg,
Close-grip bench press 8x5@40kg


CHIN-UP/PULL-UP

Wide grip pull-up 6
Medium grip pull-up 9
Medium grip chin-up 5
Narrow grip chin-up 5

Wide grip pull-up 2
Medium grip pull-up 2
Medium grip chin-up 3
Narrow grip chin-up 3
Shrug 4x10@80kg
Isometric stretching


Total time : 53 mins

As for the impact of the trip, nothing too radical - no doubt the 3kg lost will find their way back over the next few weeks.


You Might Also Like...




NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.



Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



Like this? Check out :

Flattened.

The comforts of lifting at home.

The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
Raising the Reps.

So far, so good.

On the Floor.

Making the shift towards the Westside-style ME Bench day.

Introducing The Great Zottman.

Philadelphia strongman in the 1880s/1890s.

New Routine.

Down to 3 sessions per week.



Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.


Over to you. Leave a comment below, or send us a tweet :


blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.