Gym Jones 300 training fitness boards Week 9 Workout 3

Gym Jones 300 training fitness boards Week 9 Workout 3
4th July 2009 (20090704)
Week 9, Workout 3 (day 6) - 2 minute turnovers.

Treadmill, 6mph, gradient 4

Lat pull down with 25% to 50% body weight

Box jumps

4 rounds only.


Click here for the next board, Week 10, session 1

Gym Jones 300 training fitness boards Week 9 Workout 2

Gym Jones 300 training fitness boards Week 9 Workout 2
2nd July 2009 (20090702)
Week 9, Workout 2 (day 4) - 2 minute turnovers.

Treadmill, 6mph, gradient 8

Burpees

Rower, level 10

Deadlift at 50% body weight

3 rounds only.


Click here for the next session, Week 9, workout 3

MyProtein.com Abs Challenge - Suppliments

For the 6 weeks of the MyProtein.com Abs challenge, before and after fasted training, the following suppliments shall be taken.





BCAA 5mg before and after training.
Glutamine 10mg before and after training.
Impact Whey 50mg after training.

Part of the training involves chin ups, so I've purchased, and installed a chin-up bar to improve upper body strength.

Gym Jones 300 training fitness boards Week 9 Workout 1

Gym Jones 300 training fitness boards Week 9 Workout 1
30th June 2009 (20090630)
Week 9, Workout 1 (day 2) - Push Pull.

25 Box jumps

20 Box steps with 25% body weight

15 Deadlifts with 50% body weight

Seated Upright bike, 1km, level 15

26 minutes to complete as many rounds as possible.

Click here for the next session, Week 9, workout 2 (day 4)

Gym Jones 300 training fitness boards Week 8 Workout 3

Gym Jones 300 training fitness boards Week 8 Workout 3
27th June 2009 (20090627)
Week 8, Workout 3 (day 6)

25 Bent over rows at 30% body weight

20 Bicep curl into shoulder press at 20% body weight

15 Front raises at 20% body weight

Maximum chin ups, minimum of 5 reps

20 minutes to complete as many rounds as possible.

Click here for the next workout, week 9, session 1 (day2)

Gym Jones 300 training fitness boards Week 8 Workout 1

Gym Jones 300 training fitness boards Week 8 Workout 1
23th June 2009 (20090623)
Week 8, Workout 1 (day 2) - SMMF (Single movement mind fuck).

Dand-Baithak (Hindu pushup, hindu squat)

22 minutes.

Click here to see the workout for week 8, board 2