Motivation 101 – Be Great, Be Powerful Beyond Measure

Hey guys,

This is another post to add to the Motivation 101 series. Having recently just started my training again, I know that sooner rather than later, the feeling of ‘I cant be bothered’ and ‘Ill do it tomorrow’ will start to kick in. I also have a lot of uni work going on at the moment and that provides a number of perfect excuses.

I, alongside EVERY other fitness enthusiast and professional suffer from a lack of motivation from time to time. Its perfectly normal and the truth of it is, there is really no way to stop it. But if you want to succeed and if you want to achieve your goal you have got to work past those days when you really feel that you cant get out of bed, or you want to watch TV a little longer, or you just need that chocolate pudding.

One of the ways I help myself push through these ‘I cant do it’ periods, is listening to a series of speeches or motivational videos I have saved onto my phone that I can chuck on at any given time to give me that extra surge of motivation. Weather it be when I wake up and need that extra push to get out of bed, when I’m in the gym and struggling to churn out those last two or three exercises or the night before a day I’m due to train and I know I have a busy day ahead.

These video’s work almost every time for me, and I hope they will work the same for you. Just plug in your headphones, listen to the audio or watch the video, and remember, the pain you feel today, will be the strength you feel tomorrow.

Anyway enough talking, here is one of my favorite motivational videos. Enjoy:

Watch the video and let me know what you think in the comments below, and if you think any of your friends could benefit from this video, post, or series of posts, please share it with them.

Thanks for reading guys.


 

Twitter: @SMsimplefitness

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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

 

Week 2 – Workout #3 25/11/2013

Hey guys,

Another workout post! Just writing this up as I’m watching the football, sorry it wasn’t up yesterday I had a manic day! Anyway the workout went pretty well. I was VERY tired from rugby on Saturday and I think that affected some of my lifts. Anyway here’s how it went…

P.s. Sorry I forgot to record my warm up weights! I’m sorry!

LifterDoesDeepSquatWithPowerThe Squat

Set 1: 5x65Kg

Set 2: 5×67.5Kg

Set 3: 5×67.5Kg

I’m a little disappointed I couldn’t up the weights from my last session, but I’m pretty sure it was due to the fact I was so tired from a very difficult game of rugby Saturday.

benchpress

Bench Press

Set 1: 5x55Kg

Set 2: 5x55Kg

Set 3: 5x55Kg

Again a little disappointed I only managed to up the weight on the first set, but little progression is better than none. Again I’m certain this was due to fatigue from rugby.

deadlift

Dead lift

Set 1: 5x105Kg

I was determined after performing so miserably in my last two exercises to increase the weight I lifted in my dead lift, and considering how tired I was by the time it got to this exercise I am really happy with how it went!

Overall I’m pretty please with how the workout went, I guess I could have dropped the reps in the last sets and increased the weight, but I didn’t want to force an injury, and I 100% feel like I’ve trained.

Thanks for reading again guys, and sorry for the late post! The next workout will be posted tomorrow!

Don’t forget to check out the links below! Cheers,

Sam.

Twitter – @SMsimplefitness

YouTube – http://www.youtube.com/user/SMsimplefitness

Bodybuilding.com workout journal – http://forum.bodybuilding.com/showthread.php?t=158341993

The basics – My training and nutrition.

Hi guys! Here I go with my second post, and it has to be said I’m just as nervous about getting it right as I was with my first! This post is going to explain why, how, how long and how often I’m going to be training… But first of all..

Kicking for goal

My Goals

Everybody needs to set goals, whether it’s just one, or a number of goals, everybody needs something to work towards. Goals increase focus, they create routine, help to inspire, motivate and when you reach your goal you will be leaving with an unrivaled feeling of satisfaction! So to understand why I’m training the way I am, you need to know my goals, so here they are, and I want to achieve them by March 2014.

  • Increase my strength (back squat 120Kg for 5 reps).
  • Increase my speed (sprint 60M in 8.5 seconds).
  • Reach 78Kg with under 20% body fat (23% at the moment)

So as you can see my goals are pretty simple, but they have a definite value, this means that you can get complete closure on a goal, and enjoy that beautiful satisfaction I described earlier! Remember, set some goals, long-term or short, pick your time scale and stick to it. Don’t give up.. Whats an hour of pain 3 times a week to achieve something you clearly value very highly? NOTHING!

my weekMy Normal Week

OK so with goals out-of-the-way, before I tell you exactly how I’m going to be training, you need to know what a normal week for me looks like! Because of my Rugby, I need to avoid over training, therefore I will only be in the gym twice a week, on a Monday and a Wednesday. So my tip to you is, make yourself a week planner, include all your work and 100% necessary activities, and work your workouts into those places you have an hour spare.

The program!Starting Strength

The program I’m going to be using is Mark Ripptoe’s Starting Strength (For a full explanation of the program, visit the link). This is a program for people who are just starting out in the gym or haven’t trained for a long time, It provides a sound workout routine worked three times a week, focusing on the basic compound movements. It is considered one of the best programs to follow for beginners, or anybody who hasn’t trained for a while and is looking to increase their strength and mass.

As shown in the link above, the program comprises of two workouts, workout A and workout B, the program suggests you workout three times a week, on non-consecutive days, for example a popular way of training is Monday/Wednesday/Friday, completing workout A twice and workout B once, the following week the workouts will be swapped so that workout A is worked once and workout B twice.

Workout A
Squat 3×5
Bench 3×5
Deadlift 1×5

Workout B
Squat 3×5
Press 3×5
Power Clean 5×3

Due to my rugby training, I’ll be training twice a week, workout A on Monday and workout B on Wednesday. Over the Christmas period, when I am not playing rugby, I will be doing a 6 week mass gain program as written by Dan John in his book Mass Made Simple.

I will be writing a workout journal as well as posting on this blog, and it would be wicked if you guys could follow my progress and post on there too!

a_lean_meats

Nutrition

Nutrition is a VITAL part of anybody trying to achieve any kind of goal within fitness. My nutrition is somewhat different to what many people’s will be, due to me being a Type 1 Diabetic. My diet is a lot higher in fats than many other people’s, this is to reduce the amount of injections I have to administer, giving me overall better control of my blood sugar levels (It’s also due to a lot of recent research on high fat vs low-fat diets, which I will explain in another post). I plan to be eating 350 calories over my daily maintenance, which leaves me eating 3000 Kcals a day, which is composed of 160 grams of protein, 183 grams of carbohydrates and 183 grams of fats. I will be making another post within the next few days explaining how you can work out your personal macro-nutrient requirements depending on your goal!

So there you have it! A very brief overview of my training and nutrition before I start to blog my progress! I apologize if there are some mistakes and my style of writing is hard to follow, this is something I know I need to work on!

Please don’t forget to follow SM  Simple fitness on twitter (SMsimplefitness) and subscribe to my channel on YouTube (http://www.youtube.com/user/SMsimplefitness)

Thank-you for reading and I hope your having a great day!!