The 'Terminator' Press

Andy's taken to devising new combination exercises to pummel our muscles. Yesterday's creation, the 'Terminator' press, is simply brutal. The sequence is; Clean, Press to behind neck, Squat, Behind Neck Press, Inverted Reverse Curl, Inverted Deadlift. Reverse curl bar back to shoulders and repeat from press.
Given there's no chance of any exercise website having an animation for all that, you'll have to rely on that description, at least until I decide to bring a video camera to the gym and start making my own.

Overall, I wasn't too happy with this session. I still feel knackered after being ill last week, and have yet to shake the cough it's left me. Couldn't push myself at all.

The box jumps really cane your quads, too. I was expecting today's boot camp to hurt, and sure enough it did.

Exercise	Warmup	Set 1	Set 2	Set 3
'Terminator' Press	15×10kg	12×20kg	7×22.5kg	8×20kg
Dumbbell Bench Press Barbell Decline Triceps Extension	15×12kg 15×20kg	12×18kg 12×20kg	10×20kg 10×22.5kg	8×22kg 8×30kg
Dumbell Curls(21s)		21×10kg	21×10kg	21×10kg
22" Box Jumps		50
Box Lateral Shuffle		30s / 30s †

†: Both legs moving together, symmetrically.

Superset & 21s.

New twist today, 21s. Simple concept; using half your usual weight, perform 7 reps of the first half of a movement, 7 reps of the second half, and then 7 reps of a full movement. They give you one hell of a pump.

Total reps for this workout: 538. The 300 workout doesn't seem so intimidating anymore.

Exercise	Warmup	Set 1	Set 2	Set 3
Barbell Curl Barbell Military Press	15×20kg 15×20kg	12×30kg 12×30kg	10×32.5kg 10×32.5kg	8×30kg 8×30kg
Dumbbell Lateral Raise Barbell Bent-over Row	15×4kg 15×30kg	12×6kg 12×40kg	10×8kg 10×50kg	8×10kg 8×62.5kg
Dumbell Curls(21s)		21×8kg	21×8kg	21×8kg
Weighted Back Extension	30×0kg	24×5kg	20×10kg	16×15kg
Floor Wipers †	50×0kg	40×0kg	30×5kg	20×5kg
Stability Push-up ‡		11	12	7
Push-up		11	13
Kneeling Push-up		11

†: Feet together, using nothing or leg weights rather than a swiss or medicine ball.
‡: First set with each hand on a medicince ball, second set on a bosu ball (flat side down), third on a bosu ball (flat side up).

Chest and triceps

Another training session with Andy, and another set of impressive gains:

Exercise	Warmup	Set 1	Set 2	Set 3
Dumbbell Bench Press†	12×12kg	12×18kg	10×20kg	8×26kg(+30%)
Barbell Military Press	12×15kg	12×25kg	10×30kg	4×35kg
Dumbbell One Arm Triceps Extension	12×3kg	12×6kg	12×8kg	8×10kg
Triceps Dip	15×-25kg	12	10	8
Medicine Ball Incline Crunch‡		30×3kg	35×3kg	40×3kg

†: On a Bosu Ball, rather than a bench.
‡: Throwing the medicine ball and catching it between crunches.

After utterly caning our triceps with the presses and extensions, I have no idea how I managed 3 sets of dips. I practically fell off the bars at the end, my arms were so close to failure. We can push ourselves much harder than we often think.
In the last set of medicine ball crunches, I felt tired after fifteen, knackered after twenty, and ready to give up at twenty-five. At thirty, adrenalin took over, and I hammered out the last ten reps with even more energy than I started.