Week 2 – Workout #1

So I’m working myself into the routine nicely (sticking to my periodization plan), I’m past the stage of being crippled by DOMS the day after working out, and I’m starting to push myself more each session.

Today didn’t go so well. I came back from staying at my girlfriends in Surrey over night, when I arrived home I was so tired, I had to have a nap. After about 3 hours sleep and getting my bag together it was 3:30pm before I was in the gym, and I started work at 6pm! In order to make sure I get all of the exercises done, I had to do half of my workout today, and I’ll do the other half + a small bit extra tomorrow.

Anyway, after starting the session with a 5 minute warm up, here is how it went:

Squats

squat1Warm up set: 12xbar
Set 1: 
6x65kg
Set 2: 6x70kg
Set 3: 6x75kg

Squats are going up nicely, I’m looking to hit 80kg next session.

 

  Bench Press:

Bench-Press

Warm up set: 15xbar
Set 1: 12×47.5kg
Set 2: 12×47.5kg
Set 3: 8×47.5kg
Set 4: 6×47.5kg

I’m not making as much progress as I would like on bench at the moment, its normally my fastest progress.

T bar row

137_2

Set 1: 12x30kg
Set 2: 12x30kg (one pause)
Set 3: 12x30kg (four rests)

 

This exercise is another one that is not increasing so fast, although I have decreased the rest time from this exercise on-wards throughout the rest of the workout.

  Military Press

arnold-lifting-shoulder

Set 1: 12x25kg
Set 2: 12x30kg
Set 3: 8x30kg (one big rest)

Pushed the weight up for this exercise today, hopefully I will be able to get at least 2 sets of 12 next session.

Hamstring Curls

52_2Set 1: 12x40kg
Set 2: 12x45kg
Set 3: 12x45kg

 

 

 

 

Anyway its getting late now, so I have got to get to bed and get myself some sleep before part 2 of the workout tomorrow!

Song of the workout:

Thanks for reading guys!


Twitter: @SMsimplefitness

Week 1 – Workout #2

Ok so today was the second workout of the week! It is near enough the same FBW as Week 1 – Workout #1, but a couple of the exercises were swapped up, as you will see!

P.S. I reduced the rest time between sets for some of the exercises, which is why it may seem that the number of reps I managed dropped from last time.

Ok here goes:

Deadlift:
Deadlifting today was a pleasure as always… NOT… No I don’t mind deadlifting so much, its just the first time I have done it for a little a while and to say it took it out of me would be an understatement!

Warm Up Set: BillStarrDeadlift6x60kg
Set 1: 5x100kg
Set 2: 5x100kg
Set 3: 5x100kg

I could have definitely added more weight for all of these sets, but its the first session and I don’t want too pick up any injuries.

 

Bench Press:

Bench-Press

Warm Up Set: 15xbar
Set 1: 12×47.5kg
Set 2: 12×47.5kg
Set 3: 8×47.5kg
Set 4: 6×47.5kg

Still not hitting the 12 for the last two sets, but hopefully within the next two sessions I will be hitting those reps.

T bar row:
This was one of the exercises that the rest time was reduced for.

137_2

Set 1: 12x30kg
Set 2: 12x30kg (one rest)
Set 3: 12x30kg (four 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 is one of the exercises that the rest time was reduced for.

arnold-lifting-shoulder

 

Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg

 

Leg Press:

trey-brewer-leg-press-wallpaper

Set 1: 12x100kg
Set 2: 12x100kg
Set 3: 12x110kg

 

 

 

 

Hammer Curls/Dips Superset:

dips-chains

Set 1: 12x10kg/8
Set 2: 12x10kg/8
Set 3: 12x10kg/6 (big pause for both exercises)

 

 

 

 

 

 

So I then finished up the workout with:

Sit ups: 22, 20, 22
Press-ups in 1 minute: 25, 15, 10

For the press-ups in one minute, I leave one minute rest between sets, this really gives a massive chest, shoulder and tricep burn!

Overall today was a great session, I’m really looking forward to Tuesday to get back into the gym.

Here’s the song of the workout:

Thanks for reading guys!


Twitter: @SMsimplefitness

 

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

The blog is back!

im-back1After being away for almost a year, the blog is going to make a return!
Joey PineappleThis past year has been pretty difficult, with illness, uni work, family commitments, and all other sorts of ‘get in the ways’. Don’t get me wrong, I have also chosen watching Friends over going to the gym, and beans on toast instead of a wholesome meal far too many times too… BUT its time to get back on track!

 

changing_plansI’m going to change the blog slightly. At first I was gearing it towards being a very ‘educationally’ based blog, but due to the tens of thousands (or so it seems) of assignments that I’m being given by uni, I’m going to turn it into more of a personal, and fun page! Don’t worry if you find me boring though, as I will still post informative blogs explaining different aspects of fitness, its just these will be fewer and further between as my focus is largely on my degree!

I will try to create new posts once or twice a week. Hopefully you guy’s wont, if you haven’t already, give up on me! If you have… Then I guess I need to try harder to keep you engaged!

Cheers, I look forward to speaking to you all!

Sam


Twitter: @SMsimplefitness