Thursday, 18 December 2014

Full Body Workout Of The Day 17/12/14

Hang high pull
50kg x 6 reps
60kg x 4 reps
Underhand grip Barbell bent over row
90kg x 5 reps
80 x 8
60 x 16
Barbell shoulder press
60kg x 6 reps
50 x 8
40 x 12
Trap bar deadlift
100kg x 5 reps for 8 mins EMOM
(Every Minute On The Minute means to lift 5 reps at the start of every minute for 8 mins. You will do 8 sets of 5 reps in 8 minutes)
Machine chest press
70 x 13, 12
Plate biceps curl
20 x 12 & 15 x 12
Face pull
Level 5 x 15, 13
Weights are for example, adjust weight to suit you. Try to stick to the same rep range.

Tuesday, 16 December 2014

Leg Workout Of The Day 15/12/14

Power clean
70kg x 3 reps 
75 x 3, 3
Barbell squat
105kg x 10 reps 
110 x 6
70 x 15
Lying leg curl
Level 6 x 7
Level 8 x 9
Level 10 x 12
Hack squat
250kg x 8
230 x 10
200 x 14
Weight lifted is for example only. Alter your weights accordingly for your own strength levels, but try to stick to the reps shown above.
Any questions just ask away.

Sunday, 14 December 2014

Upper body workout 1 of 2 13/12/14

This is my first upper body workout out of two for the program. An ascending rep scheme is used which looks like this:

Set 1: 5-6 reps
Set 2: 8-10 reps
Set 3: 12-15 reps

On set 1, try to increase the weight each week. On the last two sets, keep the weight the same until you can hit the higher rep shown above. Check out the exercises below of the upper body workout.

DB shoulder press

30kg (per dumbbell) x 8 reps
27.5 x 8
20 x 11

Underhand grip pull down

90kg x 7
80 x 10
70 x 10

Dumbbell flat bench

35kg (each dumbbell) x 9
32.5 x 11
27.5 x 12

Machine row

80 x 7
90 x 4
70 x 10
60 x 12

Neutral grip biceps curl

35kg x 10
25 x 13
15 x 16

Dumbbell side raise

10 x 14, 6

Adjust your own weights to suit you.

Any questions, ask away.

Friday, 12 December 2014

Lower body workout 2 - 10/12/15

This is my second lower body workout of my program, which hits the legs and abs.

Trap bar deadlift - try to increase the weight every week on set 1 & 2. On the third set, keep the weight the same until you can hit 20 reps. 

155kg x 3, 3 reps
90kg x 16 reps 

Bulgarian split squat 

36kg x 6
24 x 8
12 x 12

Hack squat

250kg x 6
230 x 8
200 x 12

Ab circuit

The last exercises uses an ascending rep scheme which looks like this:

Set 1: 5-6 reps
Set 2: 8-10 reps
Set 3: 12-15 reps

On set 1, try to increase the weight each week. On the last two sets, keep the weight the same until you can hit the higher rep shown above.

Wednesday, 10 December 2014

Upper Body Workout 2 - 8/12/14

This is the second upper body workout of my program. An ascending rep scheme is used which looks like this:

Set 1: 5-6 reps
Set 2: 8-10 reps
Set 3: 12-15 reps

On set 1, try to increase the weight each week. On the last two sets, keep the weight the same until you can hit the higher rep shown above. Check out the exercises below of the upper body workout.

Dips

14kg x 7 & 1 reps
Body weight x 10 & 2 reps

One arm dumbbell row

47.5kg (per dumbbell) x 7
32.5 x 18

Incline DB bench press

40 (per dumbbell) x 4
35 x 8
25 x 13

Wide grip parallel grip pull down

75 x 8
65 x 11
55 x 14

EZ bar preacher curl

35 x 5
25 x 9
20 x 12


Thursday, 4 December 2014

How To Lose Weight Fast Before Christmas - 4 Simple Steps

Let's take a look on how to lose weight fast before Christmas.  I'll cut out all the fluff and get straight to the following simple steps.

1. Avoid processed carbs when possible. Foods like bread, rice, pasta, cakes, pastries and the like have to go. Other than parties and special occasions, avoid these foods at all costs.

2. Have protein at every meal, which can include chicken, beef, turkey, fish, eggs and pork.  Protein helps keep you fuller for longer and elevates your metabolism.

3. Eat a tonne of vegetables. Alongside your protein with every meal, make sure you fill your plate up with lots (and lots) of vegetables.  We all know vegetables are a very healthy, but they also fill up your belly with very low calories.  Win, win situation right there. 

4. Drink only water and green tea where possible. I appreciate some wine and beer may get forced down your throat at some point. But when not at parties or gatherings, try to stick to water and green tea.  Don't add unnecessary calories while sitting at home doing nothing.

Bonus step: 5. Walk everyday for 30-60 minutes. Walk to the shops, work or the pub. Basically walk as much was possible.

Give these tips a try for 2-3 weeks of intense focus and you may surprise yourself with the results.

Wednesday, 3 December 2014

Upper body workout 1 of 2 2/12/14

This is my first upper body workout out of two for the program. An ascending rep scheme is used which looks like this:
Set 1: 5-6 reps 
Set 2: 8-10 reps
Set 3: 12-15 reps
On set 1, try to increase the weight each week. On the last two sets, keep the weight the same until you can hit the higher rep shown above. Check out the exercises below of the upper body workout.
DB shoulder press
30kg (per dumbbell) x 6 reps
25 x 11
18 x 15
Close neutral grip pull down
90kg x 8
80 x 9
65 x 14
Barbell flat bench
95kg x 5
80 x 11
65 x 13
Barbell bent over row
90kg x 6
80 x 8
65 x 13
Neutral grip biceps curl
35kg x 8
25 x 12
20 x 12
Adjust your own weights to suit you.
Any questions, ask away.

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