lessons learned from rocky iv

I always think my winter training is a nice mix of Rocky and Drago's in Rocky IV

Drago has the science at his fingertips. Stepping machines. Weight machines. Heart rate etc etc.

I did a bit of Drago training today at the gym (minus the seroids!).

Rocky doesn't have the means, but he has the brains. Camped up in his stone cottage at night. Out on the snow in the day.

Tonight I'm in the garage as it snows heavy outside. Finish the session with some snow shovelling (about 50cm has accumulated quickly).

Lessons learned from Rocky IV Yeah!

Monday's training:

1.Gym – circuit training no.4 – reduce the reps slightly

• stepping machine level 20 × 10 mins

• leg press 120kg x 20 (3 sets)
• chest press 32 kg x 20, 32 kg x 15 (2 sets)
• back extensions x 25 (3 sets)
• leg extension 50 kg x 15, 54 kg x 15, 59 kg x 15
• lat pull down 18kg x 15, 27 kg x 15, 32 kg x 15
• rear delta 23 kg x 12 (3 sets)
• pectoral fly 23 kg x 15, 27 kg x 15 (2 sets)

• stepping machine level 20 × 10 mins
• stretch

Total: 1h

**2. Rollers**          

• warm up – build to 150 HR x 10 mins
• 150 HR x 35 mins
• warm down x 5 mins
  

Total: 50 mins

3. Snow shoveling (30 mins)