Week 1 quick review: Perfect week one of my facelessfitness gym programme, dropped 5lbs with any change to my diet and added in a couple of protein shakes and creatine to feed the muscles. By no means a clean week but great progress. Muscles very sore this week all over my body but some definite improvements needed, I need to make sure I’m pushing myself on every set! At the every of every set you have to ask yourself did you push yourself hard enough, could you have done one more rep? did you give it everything? If not, make a note of it and make you you up the weight for the next session! Don’t adjust your rep range, adjust your weight first! It was the first week so you won’t know your body well enough to hit your max on every set, but make notes of how you feel! Overall very have with week one of my new fitness programme. 🙂
Week 2 The Plan:
Day 8: Weights – Rest Day, Cardio – Sprint Intervals: Stairs
Day 9: Weights Back & Biceps, Cardio – 40 min medium Intensity
Day 10: Weight – Legs, Cardio – 20 min Low Intensity
Day 11: Weights – Shoulders & Abs, Cardio – 20 min Sprint Intervals
Day 12: Weights – Rest Day, Cardio – 40 min Medium Intensity
Day 13: Weights – Chest & Triceps, Cardio – 20 min Low Intensity
Day 14: Weights – Back & Biceps, Cardio – 20 min Sprint Intervals
The goal of week two is definitely to lift heavy, I want to push my body as much as possible to promote the change I want. You should have an indication from week 1 what weights you can lift comfortably. The rep ranges for exercises this week are typically going to be 6-10. If I hit 10 reps on any weight for 1 set my next set I’m going to up the weight. Make note of where the weight was too light to ensure you don’t waste a set next time out. Push your muscles to the max this week on every single set! Every set is important, and be honest with yourself about your capacity to lift heavy. The new heavier weights will promote real change in your body! Don’t hide, attack those weights.
This week we are going to maintain the same cardio fitness programme split between longer 40 min sessions, low intensity 20 min sessions, and a mix of 20 min HIIT interval training and 20 min Sprint Interval training. I will also should some cool ways to get a real cardio workout if you can’t make it to the gym. Remember never skip your cardio on this programme.
We did not look at this is week 1, I feel the shock to your system of a new intense training programme is enough this week, It was for me losing 5lbs. It’s no time to begin to look at your eating habits, make a list of the items that you are eating during the day and highlight anything bad, where possible cut them down this week. Remember we are on an incremental fitness journey so we want to phase out bad habits while phasing in good one’s. However be honest with yourself, know your weight and your goal and limit the bad things (come on you know the one’s) as much as possible. A lady at work bought me a chocolate bar today, I ate it, I enjoyed it and that was fine! You can too…but start to think about phasing these things out, the next two week will be spent phasing out the bad and by week 4 we need to get down to 1 treat per week 🙂
The other big thing for week 2 is to add in more protein, if we are lifting heavy we need adequate protein to allow the muscles grow, the gym training is only the spark, without correct nutrition you will not make the gains with this programme. Aim to get in 5-6 portions of protein a day. Chicken will be your best friend, it’s cheap and goes with everything, a lot of chicken. If your trying to get really big, you got to eat yourself big! try to get as much protein as possible from food and use shakes where you’re caught on the go. strive to get your protein regularly through out the day, every 2-3 hours. I go for morning, 11 am, 1 pm, 4pm, 6pm, 8pm, 10pm. Sometimes I only get in 5, but try to pyramid up to 7 consistently.
Where I’m at Week 2:
Remember It’s extremely important to take accurate measurements for yourself to ensure that you are continually pushing yourself forward each week.
The scales & naked mirror test (If your honest) don’t lie, however measurements and progress pics can and frequently do. To remove any ambiguity all of my measurements and progress pics will show my at rest state and my tensed state.
Weight : 217lbs or 15 Stone 7 Lbs (-5lbs on week 1)
Body Part: At Rest/Tensed (Compared to Week 1)
Chest: 107cm / 115cm (-1cm /-3cm : a lot tighter)
Waist: 105.5 / 99cm (-1cm / -1cm : Good for no diet change)
Arms: 38cm / 42cm (-1cm / +1cm : Good)
Forearms: 31.5cm / 32cm (0cm / 0cm : No Change, fine for forearms)
Thighs Up: 63.5cm / 65cm (-0.5cm/0cm : No Change in size but feel and look tighter)
Thighs Lo: 50cm / 54cm (-1cm /+1cm : Good)
Calves: 43cm / 42.5cm (0cm /+0.5cm : Good for calves)
Day 8 photos, Images on the left at the at rest pose, images on the right are the tensed/flexed pose. Both photos taken at the same time in the same room and from the same distance!
Any questions or comments let know