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!
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