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:

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:


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.


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.



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


Leg Press:


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





Hammer Curls/Dips Superset:


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



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!


Twitter: @SMsimplefitness


First Ever Post!!

Hi Guys,

So this is my first ever post! If you don’t know anything about me or what this blog is about and want too, go to my ‘About Sam Milton’ page at the top of the blog!

Just thought id check in and leave you guys a quick message to say, the proper blogging will start on Monday, after I get back from the gym. I’m starting this blog at the perfect time, as I’m just restarting my serious training after a long while out of the gym, and I’ve also just gotten back into playing rugby as-well!

Come Monday, this is what you guys can expect to see… Posts roughly twice a week giving all the information, backed up with hard science that I have spent years gathering and studying! I’m going to continually update this blog with new articles/posts about workouts, training concepts or nutrition depending on what you guys want to read! I’ll also be making YouTube videos, starting shortly that ill be doing once a week, probably covering a certain topic that people have been asking me to explain, and covering the questions that commonly come up in the comments section. On top of those two things, ill have a training journal on Bodybuilding.com, where I will post every workout and nutritional breakdown of the day and I have a twitter that I will regularly tweet on to keep you guys informed about new posts, new videos, or just general twitter rubbish! I will post a link to all of these in the ‘Get in touch’ page, found at the top of the blog!

So I’m hoping you guys are interested and want to give me a follow, a like, and ultimately enjoy the time you spend reading my blogs, as I work together, with you guys, to achieve your goals!

I very much look forward to hearing from you guys, and PLEASE PLEASE remember to subscribe to my YouTube channel (http://www.youtube.com/user/SMsimplefitness) and follow me on twitter (@SMsimplefitness)!!