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I seem to have recovered ok from the flu last week and my training seems to be still on track despite missing 3 sessions.
The Dynamic bench press is sets done with a lighter than normal weight but still using full force during the lift to develop speed and power. only three reps are done in each set so the energy for the lift comes only from the ATP energy system. there is only a 40 second rest between each set. the ATP energy system lasts about 10 seconds and has a quick recovery time using creatine during the recovery.
MONDAY 8-Jun
Benchpress 3x6 @60 kg (132 lb)
DB Bench 3x4 @ 30 kg (66 lb)
Incline Bench 3x6 @47.5 kg (105 lb)
DB Bicep Curl 10 @ 12.5 kg (28 lb)
DB Bicep Curl 8 @ 15 kg (33 lb)
Cable Curl 6@ 45 kg (99 lb)
Cable Curl 4@ 47.5 kg (105 lb)
TUESDAY 9-Jun
Squat 3x6 @82.5 (182 lb)
Lying Leg curls 3x6 @ 45 kg (99 lb)
Calf Raises 3X6 @ 195 kg (430 lb)
Back Extension 3x6 @ 47.5 kg (105 lb)
Dynamic Deadlift 10X1 @ 70 kg
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