Cyclone Challenge – Day 4

Sean Lerwill in Maximuscle's 30 Day Cyclone Challenge

I must admit to feeling exhausted before yesterday’s session! Two days of less sleep than I’d planned meant I wasn’t at full physical (or mental) capacity! To combat this, I decided to train with one of my clients and perform the GVT arms/shoulders session together.

To make this work, we supersetted the two exercises and added in a calf extension as a rest exercise. This took its toll and I was soon (as seems to be the norm with this GVT programme!) dripping with sweat.

Once we’d finished 10sets we had a 2min water break and then cracked the shoulder element of the session, which we both found horrendous.

Our session looked like this:

  • Supersets of:
    • 10sets 10reps weighted dips
    • 10sets 10reps incline biceps curls
      Rest exercise:
      10sets 10reps weighted standing calf ext
  • 3 sets 12-15 reps Prone reverse flyes – last set 2 x drop sets 10reps
  • 3 sets 12-15 reps Incline flyes – last set 2 x drop sets 10reps
  • 2 sets 10reps plus 1 x dropset disc front raise

All in, a really tough session. The dips were hard, especially keeping the slow eccentric lower, and with the added incline curls the shoulders were already fatigued before the shoulder element.

No silly DOMS (as yet!) but a well worked feeling in the delts, tris and biceps.

Active rest day today, so I’m going to go for a short run then do a 30min core/abs session. Looking forward to tomorrow’s return to chin-ups and DB press…there’s literally no easy sessions in this programme.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.