I was supposed to be off S4 today,but I took the dose and went for an extra training session. Bad boy. I did a completely different workout that I got from Russianstar. He uses it every few weeks to get thru sticking points in training.
One legged squats 5 with each leg, then 30 really fast with just body weight.
15 fast pressups
20 fast star jumps.
Now go to the bicep bar the ezee bar i think its called in the U.S. Get a weight you can only do 10 reps of on the bar, now force yourself to 50 reps, dont put the bar down for more than 2 seconds if the burning becomes too intense, force them out, try not to let go of the bar, rest at the bottom of the movement before trying to continue if you have to.
The burn and pump from this is awesome.
Now go to the pullup bar, pull yourself up so that your triceps are parrallel with the floor, hang in that position for 35 seconds dont go up or down, the hardest movements or exercises to perform, often bring the best results.
Now go to the squat bar, put on a weight you normaly do 15 reps of, but force out 50 again as fast as you can, good solid reps, no bouncing, on your last rep, drop down so your thighs are in line with the floor and hold it there as long as you can, using the squat power rack is best here in case your legs give up.
Now get 2 dumbells what you normaly use for lateral shoulder raises, and hold the weight in a static with your arms parralel with the floor, hold until failure or for 30 seconds, 3 times.
Now go 2 the position for one arm bent over rows, get a weight you normaly can only do 10 reps of, do 5 reps then on the 6th rep hold the weight half way between the floor and your body, really feel the back contract and shake to hold the weight there, hold for 30 seconds.
Now repeat the whole routine, i gurantee you will see positive changes with this routine in your bodys strength, and in its performance.
It was a killer,second time around with the fifty squats I used no weight at all legs were shaking. I think I'll throw it in every couple of weeks to mix things up