180.1 – Starting The Home Stretch By Killing Myself On My Birthday

This is it. The final week. Six more days, and one final “After” pic, and this routine has been conquered.

I’m glad I’m back up over 180 to start this week off. I’ll have to thank the pizza I ate on Saturday after moving for that. What? I was moving and people were helping. Of course I bought pizza.

Still a little bit to go, but this week will be a killer. Saturday's pic should be a good one.
Still a little bit to go, but this week will be a killer. Saturday’s pic should be a good one.

Things get ramped up for the final week. The last sets are all to failure (instead of a specific rep count), and then theres a final deloaded set to failure as well. Just enough difference to make the normal burn that much worse. Or better.

__

Week 6, Day 1 – Chest, Triceps, Abs

Step Ups with Knee Raise

3 minutes

Barbell Bench Press

5×90    5×180    10×135
5×90    5×180
5×180  5×180

1 minute Cardio Acceleration: Bench Step Ups

Incline Dumbbell Press

5×75    16×50
5×75
5×75

1 minute Cardio Acceleration: Dumbbell Cleanx45

Decline Dumbbell Press

5×75    16×50
4×75
6×75

1 minute Cardio Acceleration: Sprint

Dips

2 sets of 5
2 sets of 10

1 minute Cardio Acceleration: Kettlebell Swing

Close Grip Bench Press

5×140  5×140
5×140  10×100
5×140

1 minute Cardio Acceleration: Barbell Cleanx65

Smith Machine Hip Thrust

10×175    15×175
10×175
10×175

1 minute Cardio Acceleration: Bench Step Ups

Hanging Leg Raise

15    16
15
25

1 minute Cardio Acceleration: Step Ups with Knee Raise

__

Intensity is the name of the game this week. No slowing down!
K

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s