It’s Friday evening of the facelessfitness.com gym programme, my Leg DOMS from Wednesday are really sore. Glutes are just so painful, I’ve been waddling around my office all day. However today is Chest & Triceps day and I need to put the pain aside and focus on the muscles I’m trying to hit. Tomorrow is a rest day from weights so I really want to put in as much effort as possible to earn my free Saturday.
Total Workout Time: 1 hr 19 mins
Weights Workout: Chest & TricepsExercise 1: Dumbbell Press
10 reps @ 30 Kg – Warm up
8 reps @ 44 Kg
6 reps @ 46 Kg
10 reps @ 48 Kg
Comment: Very good press, I have a personal goal to press the 60 Kg dumbbells by the end of my 12 weeks and I’m well on my way. 48 Kg for 10 reps without a spotter is encouraging, I think I can manage the 50’s without assistance but need to get myself a spotter here soon. Took a long rest between sets for this due to the amount of weight involved. Feel pumped
Exercise 2: Bench Press
10 reps @ 80 Kg
10 reps @ 80 Kg
10 reps @ 80 Kg
Comment: Quite tired from the dumbbell press coming into this, 80Kg challenging particularly coming into the last set. Good Stuff Faceless!
Exercise 3: Cables Flys – Low position: FST – 7
I first came across FST-7 from bodybuilder Kris Gethin, @KrisGethin not sure where he got it from or if he created it but that’s where I found it. It stands for Fascia Stretch Training with 7 sets. This type of exercise stretches your Fascia. Fascia is a band of fibres which forms below your skin and encloses the muscle. By Stretching your Fascia you allow your muscle to grow into the new space more easily when weight training.
Ok so 7 sets of 10 reps with 30 seconds rest between sets. During your rest time you must either stretch your muscle or tense your muscle by squeeze as much blood as possible into it.
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg – 30 sec rest
10 reps @ 18 Kg
Comment Very very tough to push out all 70 reps, My Chest feels absolutely pumped despite the relatively low weight. Fascia = Stretched.
Exercise 4: Triceps Cable Push Downs (Rope Extensions)
10 reps @ 35 Kg
10 reps @ 40 Kg
10 reps @ 40 Kg
Comment: 40 Kg’s really tough. Great
Exercise 5: Single Arm Cable Kick Backs – Alternating Giant Set
10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm.
10 reps @ 7.5 Kg – No Rest
10 reps @ 7.5 Kg – No Rest
10 reps @ 7.5 Kg
Comment: Really tough, needed to assisted myself using both arms on the final 2 sets. Triceps are on fire.
Exercise 6: Triceps Giant Set – Rockers/Skull Crushers/ Dips – to Fail
Set 1:
Rockers: 10 @ 20 Kg – No Rest
Skull Chrushers: 10 reps @ 20 Kg – No Rest
Triceps Dips – 10
Rest
Set 2:
Rockers: 10 @ 20 Kg – No Rest
Skull Chrushers: 8 reps @ 20 Kg – No Rest
Triceps Dips – 7
Comment: Really really tough finisher. Triceps are smashed! Brilliant stuff, Great job!
Also I attempted a wide grip variation on my second set and nearly dislocated all my s**t. Do NOT attempt a wide grip variation for the first time when you’re already spent.
Weights Mood: Great workout, feel I can push my Bench Press up significantly nect time out, other than that I really pushed myself tonight.
Cardio: 20 mins – low intensity: Cross Trainer
I performed my Cardio at the end of tonight’s workout, It was a nice 20 mins which after my weights actually calmed down my heart rate. After my final exercise below I jumped straight on the Cross Trainer and my heart rate was already at 168 bpm. Pick a moderate level for this and go non stop for 20 mins.
Cardio Mood: I DO CARDIO EVERYDAY. Fine way to finish off my session
Calories Burned: 133
Great way to spend my Friday night. Really happy with this workout, I feel I really pushed myself on this workout and will really deserve my weights rest day tomorrow. I feel like I’m really getting to know my body, If the set is easily completed the weight has to go up. Happy that I’m pushing.
FacelessFitGuy
FacelessFitness
Faceless Fitness 