I have been getting a lot of e-mails requesting to see what made the editorial staff of Men’s Fitness UK so sore. I am becoming a regular columnist for the magazine
so we discussed the fact that for them, the best way to understand how I work, was to go through one of my workouts.
I wanted a great gym to do it. You only get one opportunity to make a first impression, so of course, I went to Nick Mitchell’s Ultimate Performance Gym in London. It has loads of Atlantis equipment, and all the Watson bars.
I suspect the editorial staff went to pee twenty times that day. Why? Their Kidney Meridian was anticipating the trashing, so it was over activated. Derek Woodske and I coached the workout.
Instead of the UFC’s “Lets Get it On!" , it started with “Lets Maim You!!”
A1 Close Grip Bench Press with Chains 5 x 4-6 reps on a 50X0 tempo, rest 10 seconds.
A2 Rope French Presses 5 x 10-12 reps on a 31X0 tempo, rest 2 minutes.
A3 Seated Zottmann Curls with Thick Dumbbells 5 x 4-6 reps on a 50X0 tempo, rest 10 seconds.
Scott Curls Narrow Grip with the Poliquin Thick Angled Bar
5 x 10-12 reps on a 31X0 tempo, rest 2 minutes. (using one-and-a-quarter reps in the bottom position)
Incline Rotating Thick Kettlebell Curls
3 x 6-8 reps on a 30X0 tempo, rest 10 seconds.
Slow Tempo Eccentric Close Grip Chin-ups 3 x 1 (lowering for 30 seconds), rest 90 seconds
B3 Lying Pronating Triceps Extensions with Thick Dumbbells 3 x 6-8 reps on a 30X0 tempo, rest 10 seconds.
Slow Eccentric Dips 3 x 1 (lowering for 30 seconds), rest 90 seconds
On the B2
, it seemed that the editorial staff had severe cases of epilepsy, or Parkinson’s.
After the workout, they needed a spot to take down Nick’s post-workout shakes
It was a fun experience for both the writers and the coaching staff. Even though it was very painful, both Derek and I felt none of the pain…
Jon, Joe and Nick (not Nick Mitchell, Nick from Men's Fitness) were great sports and took the beating quite well. Of course, things like typing, brushing teeth, and washing hair were out of the question for a week or so until the delayed onset muscle soreness went away…
Thank you to Nick Mitchell for providing the state of the art facility.
Check out all the Watson bars
used in the workout.
Give the routine a try, and post your comments...whenever you can bend your elbows again.
Copyright ©2011 Charles Poliquin