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



Week 2 – Workout #4 27/11/2013

Hey people!

Another workout results post from Wednesday! I have been pretty busy with uni work etc so I’m a bit late getting my post up! Sorry guys.


The Squat

Warm up sets: 10xbar 5x45Kg 5x55Kg

Set 1: 5x65Kg

Set 2: 5x70Kg

Set 3: 5x70Kg

Good improvement from last session! I said I would squat 70 this session and I did, for two sets too! So I’m really happy with my progress!


Overhead Press

Warm up sets: 5x30Kg 3x40KG

Set 1: 5×42.5Kg

Set 2: 5×42.5Kg

Set 3: 5×42.5Kg

The same as last week, by the last set I was absolutely shattered! But I pushed myself and made sure I got those 5 reps. Going to push the wight up to 45Kg next week!


Power Clean

Warm up sets: 5x40Kg x50Kg

Set 1: 3×52.5Kg

Set 2: 3×52.5Kg

Set 3: 3×52.5Kg

Set 4: 3×52.5Kg

Set 5: 3x55Kg

So, the second time doing power cleans in a while, and I was pleased to see that I felt able to put the weight up for the last set, I really had to push them out but managed it! I get the feeling I’m lifting lighter than I should be for this weight however, so I’m going to push it up pretty fast!

Anyway thanks for reading guys! And I hope your all having a quality day, feel free to leave any comments with any questions whether its to do with this post or not! Also check out the links below for more from SM simple fitness!



Twitter – @SMsimplefitness

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

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

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.


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.


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,


Twitter – @SMsimplefitness

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

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

Week 1 – Workout #2

Hey people!

Another workout results post! Today was the second workout, so as you may already know if you’ve read my previous posts, today was workout B! Here how I got on (from today I’m going to be including my warm up sets too)


The Squat

Warm up sets: 10xbar 5x40Kg 3x50Kg

Set 1: 5x60Kg

Set 2: 5x65Kg

Set 3: 5×67.5Kg

So this is a pretty good improvement from last week. I felt a little bit of a strain in my left knee over the warm up sets so took it a little bit careful, 70Kg up next week!!


Overhead Press

Warm up sets: 10xBar 5x30Kg 3x35KG

Set 1: 5x40Kg

Set 2: 5×42.5Kg

Set 3: 3×42.5Kg

So by the third set I was really exhausted, this exercise really takes it out of me, and I could only manage 3 reps, but it isn’t the end of the world, I’m going to FORCE myself to get 5 next week!


Power Clean

Warm up sets: 6xBar 5x40Kg

Set 1: 3x50Kg

Set 2: 3×52.5Kg

Set 3: 3×52.5Kg

Set 4: 3×52.5Kg

Set 5: 3×52.5Kg

Today was the first time I’ve done a power clean in a very long time. My form was a bit off so I felt slightly unsafe doing it. But none the less I got it done and the results weren’t terrible. Next week I think I might keep the weight the same to ensure I don’t injure myself, and to make sure I get that form down!

Anyway thanks for reading guys! And I hope your all having a quality day, feel free to leave any comments with any questions whether its to do with this post or not! Also check out the links below for more from SM simple fitness!



Twitter – @SMsimplefitness

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

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

Week 1 – Workout #1

Hey again guys!

Just a quick post to say that today was the first workout day! If you’ve read my post, ‘The basics – My training and nutrition‘ then you’ll know that today was workout A. So ill get straight into it and tell you how it went.

squat1The Squat

Set 1: 5×57.5 Kg

Set 2: 5×60 Kg

Set 3: 5×62.5 Kg

The squat today was pretty mad,  I was particularly happy about what I was lifting but it was my first session back so I was struggling to get to grips with an effective weight, but after a session or two this will change.

Bench PressBench-Press

Set 1: 5×52.5 Kg

Set 2: 5×55 Kg

Set 3: 5×55 Kg

Again, I wasn’t really very happy with this weight, but as I’ve only just stepped back into the gym, I’m hoping there will be some muscle memory and my strength will increase quickly.



Set 1: 5×100 Kg

This wasn’t too bad I suppose, but the dead-lift is one of my strongest lifts. I’m hoping to get that up to 120 Kg within a couple of weeks!

So there you have it! Week 1, workout 1 over! As I said I wasn’t over the moon with the lifts but, I know its my first time back and I’m definitely going to have some serious DOMS (delayed onset of muscle soreness) tomorrow!

Hope you guys are having/had a great day, and please check the links bellow to follow or subscribe! It would be a big help! Thanks!


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!



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!!