I thought you would all notice the arm curls.
Thing is my friends are in the process of setting up a sports performance gym/training centre, and have asked me to be in the promotional dvd/literature that they produce, so naturaly the guns are gonna be on show, so naturaly I want to give them a little tlc. What can I say, I was a bodybuilder before I was a functional animal, and am prone to the odd relapse

No direct tricep work because I have weighted dips elsewhere in the week, and two heavy pressing movements, so feel I need the recovery.

it is shoulder intensive, but that is why the shoulder work in the circuits is ststic hold- prevents over use of the joints, but I will be playing it by ear as to how the theory holds in practice 3 weeks down the line

As for the HIT aspect. All circuits exercises are taken to fatigue. Just cant help it, I like vomiting

on power rack day, the first two sets of each exercise are done in 'pre strength' style, working on explosive drive and ceasing just shy of MMF. The final two sets are all out lactic hell hypertrophy honey

i will let you all know how its going, but last week was a blast- felt like I was 24 again

Well... I like it The shoulder work does look pretty tough, but I guess you'll only know from trying. The only thing I might question is at what intensity you'll be doing each session at... you were talking about vomiting on the circuit training, and hell - there's only so much high intensity work that your nervous system can take I'm sure you've got that hammered down though

Well, here I am 2 weeks in and to MJ, Dereck, Tim and any other doubters out there, all I can say is- You were right

I can feel in myself today that i have not had enough recovery during this week, so here is the revised schedule.

Monday: 50m sprint drills,50m weighted lunge walks and weighted plyo squats. 2 min maximal intervals, combination of them chosen instinctively for 10 periods with 1 min rest (30 mins total)

Tuesday.
Weighted Dips or push ups, superset with weighted chin ups (grip chosen on day) x4
lateral hold (10kg dumbells) x2

Wednesday.
Weighted crunches 4x15
Weighted torso twist 4x20
developmental stretching

Thursday.
3 mile steady state run
6x3 minute rounds on the heavy bag (high work rate hand and leg strikes)

Friday.
Wide stance squat 4x5-6
flat Bench press 4x5-6
Deadlift 4x5-6
standing Press 3x6-8
EZ curl 3x6-8

Weekend.
Stretch and rest.

i can feel my joints sighing with relief as I type

I think that dropping the Superset weighted dips and underhand chin ups x4 on Wednesday will help out a lot. Nothing to lose by trying - Heaven knows I change my routines all the time.