- Evil 7 Complex: 100 lbs.
- Battling Ropes: 40, 30
- Ab Wheel Rollouts: 8,9
Typical morning conditioning session. I'm starting to lean out pretty well. May post some pictures on here, haven't decided yet. I'm not sure if I've posted about complexes here or not, but if not, here's an article on them: Four Complexes To a Shredded Physique. If you search the T-Nation article base there's also several more articles on them here. In case you don't know what a complex is here's a description:
Quick review: A complex is where you pick up a barbell, perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more. Then you see black spots, get all ripped 'n sh*t.....So yeah. My complex of choice is from Alwyn Cosgrove:Deadlift, Romanian Deadlift, Bentover Row Power Clean, Front Squat, Push Press, Back Squat, Good Morning. On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each. I don't do the good mornings however, since by that point of the complex I can't keep good form on them.
Rest of workout went well. I enjoy the battling ropes, and though I prefer blast strap fallouts on the TRX for anti-flexion work, the ab wheel works as an occasional alternate. Good session!
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