Shoulders & Arms

Today I did shoulders and arms! I trained at Dorian Yates's Temple Gym in town. The gym was quiet with only 3 people in it and everything was close together so it was so good to train in.
The workout:

Tri set of Press behind neck, Side laterals, Bent over lateral raise - 2 rounds
Tri set of Dumbell seated press, cable lat raises, lying lat raise - 2 rounds
2 sets each of each supersets -
Barbell Curls & Pushdowns
Incline Dumbbell curl & extensions
Preacher Curl & Bench Dips
Concentration Curl & Overhead tricep extension

Such a killer! Trained at temple at 1pm and just came back from a half hour slow jog which I went for with a friend at 11.30pm. Feeling fresh, now to get some sleep!

Start Of The Supersets: Chest & Back

This week I started my light week, but needless to say it was so hard and the pump was so good!

This was the workout:

All supersets:
Bench Press & Chin ups
Incline Bench Press & Bent Over Rows
Flat Flyes & Pullovers
One Arm Cable Crossover & Close Grip Low Pulley Row
Shrugs & Dips

This workout was a killer, couldn't really explain how pumped I was even if I tried. Gonna love this week of training. I'm training at Temple Gym in town on wednesday, Shoulders & Arms is gonna be a good one.

Legs!

My leg workout on saturday took place at Emporium Health & Fitness on Tyburn Road! Such a good gym to train at, everyone is there to train and not to talk. My leg workout was simple but an absolute killer. This put a good end to my heavy week.

Squats - 12,10,8,6,3,6 reps.
Calve Raises - 8 sets of 15

Thats it, nothing else. My legs are still aching like crazy!

I then went into the boxing area and smashed up the bags for half an hour, also taught a few people how to fight in there when they seen me on the bags.

6 WEEK GROWTH PLAN

Not blogged in a while due to being busy with work, my girlfriend and training.
In the next 6 weeks I am planning to put on a lot of mass. This will be due to eating loads and changing up my routine. 1 week strength, the next week shape. This week has been my strength week and this is how it's gone so far:

Monday - Chest & Back
12,10,8,6,3 reps on Bench Press and Deadlifts
2 sets of chins till fail
2 sets of 2 10 second holds on rack press with 350lbs

Tuesday - Cardio
10 mins walk on treadmill
5x100 turns skipping superset with 20 crunches each 100 turns.
5 mins fast uphill walking

Wednesday - Shoulders & Arms
3 x 12 reps on calve raises
12,10,6,3,6 reps on Seated Barbell Shoulder Press
3 sets of 10 reps on Barbell Curl
3 sets of 10 reps on Close Grip Bench Press

Looking forward to calve raises and squats on friday, NOT!

Legs, Push & Pull workouts.... and then I was sick

Last friday I did legs. I did:

Front Squats - 5 x 12
Superset - Leg extensions and Leg Press - 3 sets on each with 12 reps
Superset - Leg curl and Stiff leg deadlifts - 3 sets on each with 12 reps
Calve raises - 6 sets of 12 - 3 second hold at top and bottom

This week it's my light week as I do 3 weeks heavy and 1 week light so I can recuperate.
On my light weeks, they are such hard workouts it's unbelievable because they are all supersets leading to massive pumps in all my muscles. These pumps are sooo intense that they actually hurt haha, not complaining though. Each set has 30 seconds rest between. On supersets I don't have any rest between exercises but between the sets I have 30 seconds to keep the pump and intensity high.

Sunday - Push

Decline Bench superset with Flyes - 4 sets of 12 reps
Incline Press - 4 sets of 12
Lat Raises superset with bent over lat raises - 4 sets of 12
Tricep pushdown - 4 sets of 12 reps
Hit the bag for 10 minutes

Wednesday - Pull - THIS IS A KILLER

Bent over barbell rows superset with Wide grip Lat Pulldowns - 4 sets on each with 12 reps
Close Grip pulldowns superset with Standing bent over cable row - 4 sets on each with 12 reps
Barbell Bicep Curl superset with Concentration Curl on the resistance band - 3 sets of 12 on each
4 sets of dumbbell curls - I do these hammer curl to the top then twist the wrist so it is facing to the floor and lower it slowly

Then we went outside, strapped a harness to us and ran 4 lengths with the tractor tyre. After that we did a length of flipping the tyre and pulling it with the harness backwards on the way back.

Then I was sick.

Have fun!

Haven't blogged in a long time

Sunday I did Legs which was horrrible after a night in London.
5x10 squats. Each rep slow on the way down and squeezing my legs at the top with no lock out. First 2 sets 10 reps with heaviest weight possible for 10. Drop 5kg on the 3rd set and do 12 for the 3rd and 4th set. Then 5th set drop another 5kg and get 15 reps. You should be wanting to throw up each set, if not put some more weight on.
Deadlifts 5x10 - Same work ethic with the taking the 5kg off each 2 sets. Drive with your legs, squeeze the quads at the top.
Leg Curls 5x10- If you've gone heavy enough on the squats and deadlifts you'll be dreading these.
Calve press on the leg press machine 6x12 - Hold for 3 seconds at the top and bottom to make sure your doing it properly ;)

Monday was Push day!
5x10 Bench Press
5x10 Incline Bench
5x10 Shoulder press
Finsher for triceps - Superset Tricep Pushdown with Close Grip Bench
3 sets of bench dips

PUMMMMPED!

Today I have a Pull day! Have fun training :)

Last 2 Killer workouts from the week

These 2 workouts have hurt like hell.
On wednesday I did my pull muscles.
I did 3 exercises. 5 sets of each. First 2 sets were the heaviest I could lift, Second 2 sets were 5kg off my maximum weight and last set was 5kg off that weight.
Chin Ups 5 x 10
T Bar rows 5 x 10 reps
Dumbbell seated curl 5 x 10
All slow and controlled. Stretch and squeeze.
This doesn't look alot on paper, it is!

Yesterday I did Legs! Same work ethic of slow and controlled. Same reps and weight dropping sets.

Squats 6 x 10
Deadlift 5 x 10
Leg Curls 5 x 10
Donkey Raises 6 x 12 - Hold at the top for 3 seconds, Hold at bottom for 3 seconds!

Have fun!