So Im doing the EOD training with full body over 2 days

I want to add a multi joint day - where I do a workout which hits the my heart rate well so maybe a mixture of hard work and then lower weight and higher weights.

So what I want it to look like is

Day 1 - Chest/Shoulders,Triceps, Back

Day 3 - Legs / Arms

Day 5 - Something new and multi jointed and that will take my aerobic and anerobic capacity for fat loss and energy

any thoughts?

Hows about somehting i aint seen you do for a change...

CLean & pressing. Man that shit will have your heart jumping out your chest after say 3 sets of 12 with minimum rest.

A day with stuff like that for a change might be good for you Bollywood K


Even some BB complex work. Clean, front squats, press, BB row....really knock the shit out of it

Rab wrote:Hows about somehting i aint seen you do for a change...

CLean & pressing. Man that shit will have your heart jumping out your chest after say 3 sets of 12 with minimum rest.

A day with stuff like that for a change might be good for you Bollywood K


Even some BB complex work. Clean, front squats, press, BB row....really knock the shit out of it

if you make a referece to me like that again I will come down there and slit your throat and watch you die very slowly whilst stamping on your head.

so give me an idea in reppage and effort? bearing in mind this would be one day a week

1-arm DB Clean & Press x10 each arm
10-20s rest
DB Swing x10 each arm
10-20s rest
DB Goblet Squat x10
90s rest
repeat

Do that at the end of any workout and you'll be hitting the energy systems to burn some fat

health4ni wrote:1-arm DB Clean & Press x10 each arm
10-20s rest
DB Swing x10 each arm
10-20s rest
DB Goblet Squat x10
90s rest
repeat

Do that at the end of any workout and you'll be hitting the energy systems to burn some fat

so you think i should keep to my current EOD and add that at each end? how many times?

what is EOD?

That routine works well for 3 times at least. You have to see how many you can do without going over 45mins from first working set to last working set (this routine is a working set).

health4ni wrote:what is EOD?

That routine works well for 3 times at least. You have to see how many you can do without going over 45mins from first working set to last working set (this routine is a working set).

sorry EOD: Every Other Day

So i do my usual routine as outlined in first post and add a set of these?

1-arm DB Clean & Press x10 each arm
10-20s rest
DB Swing x10 each arm
10-20s rest
DB Goblet Squat x10
90s rest


i call the entire sequence a set

What kind of effort is required interms of weight and intensity

Start with a 20kg DB. You might want to have a practice at getting the technique smooth with all three movements.

It should be quite intense. You should be breathing hard at the end. I know that a 20kg DB Goblet squat is quite easy for most here, but doing it at the end of those two exercises with heavy breathing will make it much harder.

goblet squat..... lol, am I only one who finds that name funny? lol...

having just seen how to do it im not sure wtf it was called a goblet squat

I think it's called that due to you holding the DB like a goblet/chalice and then squatting with it.

kp1512 wrote:
if you make a referece to me like that again I will come down there and slit your throat and watch you die very slowly whilst stamping on your head.

You just have to get the Bollywood dance in don't ya KP

health4ni wrote:I think it's called that due to you holding the DB like a goblet/chalice and then squatting with it.

LOL, every time KP...

A day set aside for complex training sounds fit for purpose. try my favourite:

powerclean - powerclean push press - overhead squat - back squat - front squat - bentover row - romanian deadlift.

Repeat above sequence 3-5 times consecutively per set and do three sets and use a weight limited by the push press or weakest lift.

With all the transitions between exercises this is a bitch of a set of complexes, and if it doesn't get your heart rate going nothing will.