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!

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.

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!

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

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!

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!!!