Day 14: Weights – Back & Biceps, Cardio – 20 min Sprint Intervals

Faceless Fitness Day 14

Wow I’m hungover. I had a few pints yesterday with some friends which is ok as part of the faceless fitness gym programme, but only for the first 3-4 weeks. Make no mistake, alcohol is empty calories that you definitely do not need when you’re dieting. However for the initial phase, its fine and helps to keep you focused as it acts as a reward for completing some seriously tough gym sessions. The toughest thing with alcohol is how you behave the next day, health food is usually the last thing on you’re mind, but you don’t want to turn a few drinks with friends into a 2 day absence from your programme. If the next day is a training day, you get to the gym and train. Take water, plenty of water!

Total Workout Time: 1 hr 16 minutes (Hungover much)

Cardio: 20 minute Sprint Intervals
2 minute warm upand then straight into the sprints. Going for 6 second sprints with a 14 second rest. The aim is to get your RPM as high as possible for the 6 seconds. and slow it down for 14 seconds. In total 54 sprints. (3 sprints a minute for 18 minutes)
Cardio Mood: Performed my cardio at the end of today’s session for fear it would actually kill me if I did it at the start. It actually went ok, it was tough but manageable. I’m beginning to think I’m getting fitter 🙂 My heart rate was staying around 150 BPM which was good. Home to bed! Calories Burned: 158

Weights Work Out: Back & Biceps
Exercise 1 – Wide Grip Chin Up’s
8 reps @ no weight
6 reps @ no weight
6 reps @ no weight
Comment: Really happy I got 8 reps at the start, good quality chin ups are fantastic for your back. I weigh around 15 stone 7 lbs so 6-8 was really good. Happy.

Exercise 2 – Deadlift
10 reps @ 60 Kg – Warm Up
8 reps @ 100 Kg
5 reps @ 120 Kg
5 reps @ 120 Kg
Comment: Feel I have a lot more in me, I’m new to deadlifts so still really working on my form. I want to push this on more over the next few weeks.

Exercise 3 – Reverse Grip Pull downs
10 reps @ 60 Kg
10 reps @ 70 Kg
10 reps @ 80 Kg
Comment: Up the start weight, should be doing 80Kg straight away. Good burn though and my back muscles are really activated now.

Exercise 4 – Single arm dumbbell row: Standing
Perform the dumbbell row by leaning over the weights rack as opposed to using a bench.
10 reps @ 25 Kg
10 reps @ 30 Kg
10 reps @ 35 Kg
Comment: Excellent exercise, start on 30 Kg next time.

Exercise 5 – Straight Arm Pull Down: Drop Sets
Set 1:
10 reps @ 30 Kg no rest
10 reps @ 25 Kg no rest
10 reps @ 20 Kg
Set 2:
10 reps @ 40 Kg no rest
10 reps @ 35 Kg no rest
10 reps @ 30 Kg
Comment: Great finisher for my lats. Brilliant.

Exercise 6 – EZ Bar Curl
10 reps @ 20 Kg
10 reps @ 30 Kg
10 reps @ 30 Kg
Comment: Tough pushing out the last few reps, managed to minimise swing. Good!

Exercise 7 – EZ Bar: Giant Set – Wide/Regular/Narrow
10 reps with a wide grip, no rest, 10 reps with a regular grip, no rest, 10 reps with a narrow grip, Rest and repeat.
10/10/10 – 10 Kg
10/10/10 – 10 Kg
Comment: Really tough even with the light weight.

Exercise 8 – Bicep Curl Machine: Dropset
10 reps @ 25 Kg no rest
10 reps @ 20 Kg no rest
10 reps @ 15 Kg
Comment: Brilliant machine, hadn’t used it before as my old gyms never seemed to have one. Really focused biceps workout, will definitely use this going forward. Biceps are smashed.

Weights mood: Very sweaty session, felt great to have completed it. The thought of going was a lot worse than when I got there. Happy and pumped.

Training after boozing is tough, no doubt about it, but it can be done. Be careful and listen to your body, if you need extra rest take it. If you feel dizzy at any point stop, and consider leaving the gym. Some days it won’t work out like it did for me today. Above all listen to your body!

Faceless Fitness Day 14 Cardio



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