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!
Wednesday, 18 April 2012
Tuesday, 17 April 2012
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.
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
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.
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.
Thursday, 12 April 2012
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!
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!
Wednesday, 14 March 2012
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!
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!
Wednesday, 7 March 2012
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 :)
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 :)
Saturday, 25 February 2012
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!
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!
Tuesday, 21 February 2012
Changing it up
Every few weeks I like to change my routine because I get bored with what I'm doing. It's good to change your routine up as your body won't expect it as it is used to doing the same exercises, so your body will be shocked by the new routine and may grow faster. I changed my routine this week, this is what I did:
Bench press - 6 sets of trying to get 10 reps: The first 2 sets you do your max weight and try and get 10 reps, the next 2 sets you take 5kg off and try and get 10 reps, then the last 2 you take another 5kg off. This gives you such a good pump and is a good mass builder.
Dumbell Incline Bench Press - 6 sets of 10 reps - This exercise is good for squeezing and stretching. Don't come down to take the tension on the pec as it will go onto the shoulders
Shoulder Press - 6 sets of trying to get 10 - Again doing what I said with the weight for each 2 sets. ON shoulder press using a short range of motion, so elbows don't come lower than 90 degrees to your body and you don't lock your arms out at the top.
Dips - 6 sets of trying to get 10 - This is mainly for your triceps so don't come all the way down and bring your chest into it. Squeeze the triceps at the top and keep your arms into your sides for maximum focus on the triceps.
After this I went onto calves. I got on the calve raise machine and did 3 second hold at the bottom, 3 second squeeze at the top. 12 reps for 6 sets. killer.
Bench press - 6 sets of trying to get 10 reps: The first 2 sets you do your max weight and try and get 10 reps, the next 2 sets you take 5kg off and try and get 10 reps, then the last 2 you take another 5kg off. This gives you such a good pump and is a good mass builder.
Dumbell Incline Bench Press - 6 sets of 10 reps - This exercise is good for squeezing and stretching. Don't come down to take the tension on the pec as it will go onto the shoulders
Shoulder Press - 6 sets of trying to get 10 - Again doing what I said with the weight for each 2 sets. ON shoulder press using a short range of motion, so elbows don't come lower than 90 degrees to your body and you don't lock your arms out at the top.
Dips - 6 sets of trying to get 10 - This is mainly for your triceps so don't come all the way down and bring your chest into it. Squeeze the triceps at the top and keep your arms into your sides for maximum focus on the triceps.
After this I went onto calves. I got on the calve raise machine and did 3 second hold at the bottom, 3 second squeeze at the top. 12 reps for 6 sets. killer.
Friday, 17 February 2012
BEASTY LEG SESSION!
Did legs earlier today and what a beast of a session! Fancied a change from my usual 5x5 squats so I did a warm up of 20 kettlebell squats x 2, 10 double kettlebell squats x 2 then went into 5x10 barbell squats but these were deep and slow! Once all the heavy stuff was done I went straight onto trap bar deadlifts. 3 sets of 10 reps squeezing my quads at the top! THEN I had another thing in store for me, CARDIO! I had a tractor tyre outside with a belt round it and a harness so I could do some sprints whilst dragging the tyre. THAT IS REAL CARDIO, none of this running on a treadmill or on the cross trainer for half hour. This hit my quads and calves harrrrd after all the squatting and deadlifts! I then came back inside to do supersets for my calves. 3 sets each on the standing calve raise machine and then the kettlebell calve raises on the step.
These are some pics of my quads and of me dragging the tyre so you know what kind of cardio I do! And yes, I am wearing my HO HO HO christmas boxers!
These are some pics of my quads and of me dragging the tyre so you know what kind of cardio I do! And yes, I am wearing my HO HO HO christmas boxers!
Wednesday, 15 February 2012
The past week's training
Got loads of stuff on at the moment so blogging is hard!
Last friday I did my legs, 5x5 squats...deep and heavy. Then 5 sets of calve raises, 4 sets of donkey raises with 18 stone bloke on my back (fat bastard)
Sunday I went down to Forum Gym in chelmsley wood. I trained Push muscles. I did my normal workout from last week but I went really light as I strained my back whilst sleeping (Don't have a clue how I did that!) so couldn't really do a hard workout which I was pissed off about.
Today I've carried on having a week when I've toned down the weight and upped the reps! All reps are 12-15 but with 75% of the weight I would normally lift so it was still a hard workout.
I did supersets for my back and biceps:
Supersetted Chins with Rows (I changed to close grip pulldown from chins after set 2 because my back felt funny still), then Lat pulldowns with Dumbbell pullovers. 4 supersets each, 12-15 reps. 5 breaths in between sets. Then I did 4 sets of one armed preacher dumbbell curls on the bench, and then 3 sets of close grip EZ bar curls over the bench like Robbie Robinson does them. Super close grip with your body leaning on a 60 degree angled bench so your arms are dangling. PUMPS YOU UP BIGTIME! Finished with 1 min of abs, 1 min smashing the punchbag up...did this 5 times! Was an overall good workout! Got some progress pics aswell :)
Getting bigger slowly, put on 7 pounds in the past 3-4 weeks
Wednesday, 8 February 2012
Push Monday!
Trained my push muscles monday! Still feeling it today!
Every workout I do I don't go for weight which is why I don't put the weight I lift on my blog! I go for the feel of the weight and the way it's hitting my muscles by form. I always do my reps slow and controlled on the way down and blast it up, this pumps my muscles up and tears the muscle fibers on the way down leading to growth when they repair.
The workout: Bench press 3 sets (2 warm ups, 1 hard), Incline Bench (1 warm up, 1 hard), Flat flyes (1 warm up, 1 hard), Shoulder press (1warm up, 2 hard), Side laterals (1 warm up, 1 hard), Tricep Pushdowns (2 warm up, 1 hard), Lying tricep extension (1 warm up, 1 hard).
Finisher: circuit of 1 min hitting punchbag, 1 min abs (whatever my trainer calls out), 1 min kettlebell swings. 3 rounds hard!
I always do 2-3 sets of the exercise because I don't want to tire my muscles, I want to work them. This works for me and I feel myself grow every workout. I always warm up on a set of 12, if I do a 2nd warm up I do 10, then the hard is always 6-8 reps but I do it with a weight i'll get that amount of reps and do 1 or 2 more forced reps. Doing them controlled makes your muscles really pump up! I'm doing pull muscles today and I'll get some progress pictures up!
Every workout I do I don't go for weight which is why I don't put the weight I lift on my blog! I go for the feel of the weight and the way it's hitting my muscles by form. I always do my reps slow and controlled on the way down and blast it up, this pumps my muscles up and tears the muscle fibers on the way down leading to growth when they repair.
The workout: Bench press 3 sets (2 warm ups, 1 hard), Incline Bench (1 warm up, 1 hard), Flat flyes (1 warm up, 1 hard), Shoulder press (1warm up, 2 hard), Side laterals (1 warm up, 1 hard), Tricep Pushdowns (2 warm up, 1 hard), Lying tricep extension (1 warm up, 1 hard).
Finisher: circuit of 1 min hitting punchbag, 1 min abs (whatever my trainer calls out), 1 min kettlebell swings. 3 rounds hard!
I always do 2-3 sets of the exercise because I don't want to tire my muscles, I want to work them. This works for me and I feel myself grow every workout. I always warm up on a set of 12, if I do a 2nd warm up I do 10, then the hard is always 6-8 reps but I do it with a weight i'll get that amount of reps and do 1 or 2 more forced reps. Doing them controlled makes your muscles really pump up! I'm doing pull muscles today and I'll get some progress pictures up!
Monday, 6 February 2012
I NEED TO GET BLOGGING AGAIN!
I haven't been blogging much because of trying to balance work, uni, girlfriend, training and mates out! So this is what I've been doing.
Last wednesday I did a pull workout: Pullovers, Weighted Pull ups, One arm rows, Low Row, Deadlift, Concentration Curl, Dumbbell curl. 3 sets of each, 1 min rest between sets! Then finished off with 10 minutes non stop smashing the punchbag up! My training partner Rob shouted when I had to switch between the 2 punchbags. One is a maize bag so I can do hard bodyshots and elbows in close and the other is a standard Lonsdale bag for my kicks, knees and standard shots. I also did lots of abs! Then ended it with 5 sets of calf raises with 2 kettlbells in my hands!
Friday I did LEGSSS! warmed up with 2 sets of 20 kettlebell squats and then 2 sets of 10 double kettlebell squats. THENNNN.... 5x5 Squats Heavy! After that I did 4 sets of donkey raises for my calves! Started with a heavy kettlebell round my waist, 2nd set added another kbell, 3rd added another one, and 4th I had the 3 kettlebells round my waist and a sandbag on my back! Killer!!! Finished up with a circuit of hitting the bag for a min, hitting the tractor tyre for a min, flipping the tractor tyre for a min and abs for a min, 3 rounds! got me puffing!
Push workout later today! Can't wait to see what circuit i'll be doing at the end and what Rob has in store for me! Got some new dumbbells to play with today to!!!
Last wednesday I did a pull workout: Pullovers, Weighted Pull ups, One arm rows, Low Row, Deadlift, Concentration Curl, Dumbbell curl. 3 sets of each, 1 min rest between sets! Then finished off with 10 minutes non stop smashing the punchbag up! My training partner Rob shouted when I had to switch between the 2 punchbags. One is a maize bag so I can do hard bodyshots and elbows in close and the other is a standard Lonsdale bag for my kicks, knees and standard shots. I also did lots of abs! Then ended it with 5 sets of calf raises with 2 kettlbells in my hands!
Friday I did LEGSSS! warmed up with 2 sets of 20 kettlebell squats and then 2 sets of 10 double kettlebell squats. THENNNN.... 5x5 Squats Heavy! After that I did 4 sets of donkey raises for my calves! Started with a heavy kettlebell round my waist, 2nd set added another kbell, 3rd added another one, and 4th I had the 3 kettlebells round my waist and a sandbag on my back! Killer!!! Finished up with a circuit of hitting the bag for a min, hitting the tractor tyre for a min, flipping the tractor tyre for a min and abs for a min, 3 rounds! got me puffing!
Push workout later today! Can't wait to see what circuit i'll be doing at the end and what Rob has in store for me! Got some new dumbbells to play with today to!!!
Monday, 30 January 2012
Pull day
Haven't posted for a few days so here goes
Last Wednesday I felt a bit tired... been training too hard and my sleeping pattern is so messed up because of working at a nightclub. I've decided to start the DY Blood and Guts 6 week trainer. Dorian really knows his stuff so i'm going to keep track of my progress each week and get stronger, meaning bigger each week!
I'm doing the split a bit different as I'm keeping with my push, pull, legs split.
So heres last wednesdays workout.
Each exercise you do 1 warm up of 10-12 then 1 hard set of aiming to get between 6-8 then some forced reps keeping good form till you fail. Apart from the first exercise you do 2 warm ups of 10-12 to get warm.
Pullovers
Close grip pull ups - Pull ups with palms facing and raising your chest to the bar, fast up, slow down to hang
Kettlebell One arm Row
Cable Low row
Deadlifts
Then went onto biceps:
Concentration curl to pre exhaust biceps
EZ barbell curl
Workout finished - did some abs after!
I haven't trained since last wednesday as I feel exhausted and needed a few days rest. Got push workout later today!
Last Wednesday I felt a bit tired... been training too hard and my sleeping pattern is so messed up because of working at a nightclub. I've decided to start the DY Blood and Guts 6 week trainer. Dorian really knows his stuff so i'm going to keep track of my progress each week and get stronger, meaning bigger each week!
I'm doing the split a bit different as I'm keeping with my push, pull, legs split.
So heres last wednesdays workout.
Each exercise you do 1 warm up of 10-12 then 1 hard set of aiming to get between 6-8 then some forced reps keeping good form till you fail. Apart from the first exercise you do 2 warm ups of 10-12 to get warm.
Pullovers
Close grip pull ups - Pull ups with palms facing and raising your chest to the bar, fast up, slow down to hang
Kettlebell One arm Row
Cable Low row
Deadlifts
Then went onto biceps:
Concentration curl to pre exhaust biceps
EZ barbell curl
Workout finished - did some abs after!
I haven't trained since last wednesday as I feel exhausted and needed a few days rest. Got push workout later today!
Tuesday, 24 January 2012
Push day
Did push muscles yesterday. Was going to go heavy but didn't have any get up and go in me today! Felt a bit flat because I had a late night the night before with my baby keeping my girlfriend up all night which means I turn into the company for her to speak to..which I don't mind to be fair.
Anyway the workout...
3 sets of heavy bench press 10, 8, 6 reps
Straight onto incline bench press. put about 90kg on and did it for reps. Got 15 out to start with, then 10, then 8. Minimal rest!
Went onto some heavy flat flyes with 12, 10, 8 reps
Onto shoulder press, I never lift really heavy on shoulders.. I just go for the feel so I just pile the weight on and see if it feels like I can get 12 reps, then 10, then 8. Too many people think you get big traps and shoulders from lifting massive on shoulder press and shrugs. if you just feel the movement, squeeze and stretch then your gonna grow!
Did 3 sets of side laterals 12, 10, 8
Then finished up with triceps so I did tricep pushdowns 12, 10, 8 and then dips 12, 10, 7. I do dips slow and controled so my muscles have lots of tension on them!
Gonna do some hill sprints today in the park!!!
Anyway the workout...
3 sets of heavy bench press 10, 8, 6 reps
Straight onto incline bench press. put about 90kg on and did it for reps. Got 15 out to start with, then 10, then 8. Minimal rest!
Went onto some heavy flat flyes with 12, 10, 8 reps
Onto shoulder press, I never lift really heavy on shoulders.. I just go for the feel so I just pile the weight on and see if it feels like I can get 12 reps, then 10, then 8. Too many people think you get big traps and shoulders from lifting massive on shoulder press and shrugs. if you just feel the movement, squeeze and stretch then your gonna grow!
Did 3 sets of side laterals 12, 10, 8
Then finished up with triceps so I did tricep pushdowns 12, 10, 8 and then dips 12, 10, 7. I do dips slow and controled so my muscles have lots of tension on them!
Gonna do some hill sprints today in the park!!!
Legs!
Trying to get some mass on my legs sooo I just did 5x5 squats! Gonna try and get heavier each week but these are slow on the way down, driving up squats! using perfect form! I warm up with 3 sets of 20 free squats, then 3x20 of weighted single kettlebell squat and then finish the warm up with 3x10 double kettlebell squat. These really improve your form. If you do squats with bad form, YOU WILL FUCK YOURSELF UP!
Then was the dreaded calves....
I did 4 sets of 20 calve raises! Then I did donkey raises...with my training partner on my back....then with my training partner on my back carrying a heavy sandbag.... then put a kettlebell hanging round my waist just so I knew it was hurting!
Great session!!!
Then was the dreaded calves....
I did 4 sets of 20 calve raises! Then I did donkey raises...with my training partner on my back....then with my training partner on my back carrying a heavy sandbag.... then put a kettlebell hanging round my waist just so I knew it was hurting!
Great session!!!
Sunday, 15 January 2012
Tuesday, 10 January 2012
NO LOCKING ON PUSH DAY
Haven't updated this for a few workouts, Last wednesday I trained a push day. This workout I wanted a big pump so I decided to not lock out my arms on any exercises. This gave me so much more tension on my muscles! The workout went like this: 3 sets of every exercise with 15,12, 10 reps, 1 mins rest between sets. Bench press, incline press, slow push ups, flat flyes, kettlebell shoulder press, side laterals, bent over laterals, lying tricep extension, tricep pushdown. I did 1 set of bench dips to fail afterwards and got 35 dips.
Friday I did a pull workout. I tried to keep the same thing going with not locking out my arms and resting between each rep. I did 3 sets of each again with 15, 10, 8 reps. Wide grip pull ups, one arm kettlebell row, reverse grip pull down, one arm seated cable row, barbell shrugs, barbell bicep curl, 1 set of cable one arm curl and then finished with 3 sets of concentration curl 12, 10, 8 each arm no rest between sets. I did a finisher of forearms, calves and neck work 3 rounds.
Yesterday I did the same leg workout as last week but I finished it and felt gooood! went pretty hard on myself in this workout. In the squats the bar felt like it was squashing me into the ground by the 20th rep! finished on calves though this time with 3 sets of 20 rep kettlebell calve raises. Then did 5 sets of 20-30 rep crunches! hitting it bigggg now!
Tuesday, 3 January 2012
BEASTY LEGS SESSION
Me and Joe trained legs together yesterday and i can safely say it was the first session to make me stop and throw up ever in my life. It was 5 rounds of hell! firstly 2 warm up rounds which for some reason i did back to back without rest. The circuit was leg extension, arse to floor squats and leg press all in the 15-20 rep range. By the time the working set came into it in round 3 I was pumped, by round 4 I was outside heaving. No rest between exercise, 1 min rest between rounds. If that wasn't a killer I did 5 rounds of supersetting stiff leg deads and hamstring curls. But I only got to round 3. Next week doing the same workout but I'm gonna smash it! NEED SOME BIG LEGS!!!!
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