Week 1 – Workout #1

So today (actually yesterday now *yawn*) was my first day bag to blogging, but more importantly (controversial I know), my first day back in the gym!

Todays session introduced my new training routine.. A full body workout (FBW)! This particular FBW was one I put together myself, half asleep, during my last sports psychology lecture (oops).

Based on the principle of an increased rate of protein synthesis for up to 72 hours, alongside the fact that it’s a FBW, and that my body needs more recovery time than 48 hours, I will be doing this routine twice a week (if you want some help understanding scientific justification behind training frequency be sure to leave a comment and I’ll try to help you out).

Anyway to the workout:
As it was the first session, the weights used were estimated out using a % of my 1 rep max (1RM). This was the first session based on hypertrophy work I’ve done for a while, and my body was not keen!! To get things moving I smashed through a 5 minute run to get the heart rate (HR) up!

Squats
Today’s squats felt good, my technique has improved vastly over the past 6 months due to my Strength and Conditioning studies, all squats are now ass to grass (ATG)!!

Warm up set: 10xbarsquat1
Set 1: 6x60kg
Set 2: 6x65kg
Set 3: 6x70kg

I could have definitely added more weight for all of these sets, but its the first session, got to remember that periodization!

Bench Press
Now, I just mentioned taking it easy during the first session, but my bench press was so light and I still couldn’t reach the desired twelve reps for the third and fourth set, and I was too stubborn to drop the weight (this theme then actually continued for the rest of the session)

Bench-Press

Warm up set: 15xbar
Set 1: 12×57.5kg
Set 2: 12×57.5kg
Set 3: 7×57.5kg
Set 4: 8×57.5kg

I was particularly happy with this, but hey, lots of room for improvement!

 

T bar row
One of my favorite exercises, still felt pretty weak though

137_2

Set 1: 12x30kg (one rest)
Set 2: 12x30kg (one rest)
Set 3: 12x30kg (three rests)

My goal for this exercise is definitely getting all the reps in each set out with now small rests, before putting the weight up further.

 

 

Military Press
This exercise is slowly becoming a favorite of mine, felt super strong doing this today.

arnold-lifting-shoulder

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg (one big rest)

I really didn’t expect to get 3 sets of 12 for this exercise, was really happy.

Hamstring Curls
Hate the burn with this exercise, but I need to train those hamstrings badly.

52_2

Set 1: 12x35kg
Set 2: 12x40kg
Set 3: 12x40kg

And at this point, my gym decided to let me know that its closing time has changed to half an hour earlier, so I had to call it a day there.

Missed exercises:

  • Hammer curls/Tricep dips superset
  • Calve raises

So today wasn’t such a bad first session! I’m thoroughly looking forward to getting back into the gym on Saturday or Sunday!

Song of the workout:

Thanks for reading guys!


Twitter: @SMsimplefitness

Advertisements

One thought on “Week 1 – Workout #1

  1. Pingback: Week 1 – Workout #2 | SM Simple Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s