12weeks

Day 18: Weights – Shoulders, Traps & Abs, Cardio – 5 x 6 Storey Sprints

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It’s Thursday of week 3 on the facelessfitness.com gym programme, Today is shoulders, Traps and Abs day. I really think these muscle groups give you the biggest bang for your buck in terms of completing a real transformation, the shoulders and traps give your upper body real shape, making your frame wider and tshirts hang off you. The Abs will really be achieved through a progressive diet and cardio regime over the next couple of weeks but our aim at this point is to actually build our abdominal muscles so that when we shred down our body fat we have something meaningful to reveal.

Today for Shoulders I’m going to be using the FacelessFitness Pyramid Set technique, This combines high reps and heavy weights and gets really great results, It works really well for shoulders but can also be applied to any muscle group. However trainer beware you do not want to use this technique on every muscle group every time as it will lead to over training.

FacelessFitness Pyramid Set Technique

Total Workout Time: 1 hr 20 mins
Cardio: 5 x 6 storey Sprints
There’s 97 steps to the top Continue reading →
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Day 17: Weights – Legs, Cardio – 20 min low Intensity

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Finally after 2 days off from the weights I make it back to the gym. This makes me very happy! It’s Legs day at facelessfitness.com and I plan on really smashing it today. Legs are such an important area to train well, Hamstrings, Glutes & Quads are all big muscle groups meaning that they training them properly will really aid your weight loss goals as well as look great!

To the gym, and I’m pretty excited about it!

Faceless Fitness Workout

Total Workout Time: 1 hr 7 mins Continue reading →

Day 16: Weights – Rest Day, Cardio – 20 min Low Intensity

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I had planned on training Legs tonight but work commitments had me working close to a 13 hour day, Its closing project week so everything is hectic. I’ll need to re-jig my training week slightly and ensure that I get my weights sessions in the next 3 days without fail.

My gym was closed when I got home from work so just a 20 min outdoor cardio session. I get my gear on and get out for a quick 20 min walk, it’s low intensity but as you are begining to see I do my cardio everyday as part of the faceless fitness programme.

Cardio Mood: I DO CARDIO EVERYDAY. Yaaaaaay! 🙂

Genuinely though the extra days rest has been really good for my body, hopping to get into tomorrows leg day!

FacelessFitGuy
FacelessFitness

Day 15: Weights – Rest Day, Cardio – 40 Mins Medium Intensity

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OK I’ve successfully come through the first two weeks and I’m kicking off week 3 of the faceless fitness programme with a medium intensity cardio session and a rest day from the weights training. Today is Monday and for many regular gym goers this represents ‘Chest and Triceps’ day, the fun session that people tend to gravitate to each and every Monday. However rest is essential to the faceless fitness programme and to achieve proper rest you need to take a rest day every third or fourth day without exception. Sometimes if required you can take two rest days back to back either if you get caught by an external factor (As I did this week), or you simply feel you need a second day of rest. During a 12 week programme I would never take more than two rest days at once and I would endeavour to follow this up with 3 weight training days in a row.

FacelessFitness Day 15

Work is busy and I feel Continue reading →

Week 3: Plan & Goal

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Week 2 quick review: Happy with my progress for week 2, really getting into the gym routine now and feel that I did very well to push myself on every single set. I’ve put on some good muscle over the week and maintained my weight around even, this was certainly due to the extra muscle mass but also the alcohol consumed on the Saturday. For phase 1 of this gym programme we’re really trying to pack on as much size as possible while also cutting down weight in a sustainable fashion. It is essential that you measure Continue reading →

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

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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 up Continue reading →

Day 13: Weights – Chest & Triceps, Cardio – 20 min Low Intensity

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FacelessFitness Gym Programme Day 13

It’s Saturday morning, I slept in until 12:30, which is fantastic for the faceless fitness guy as I usually get up at around 7:15. My body feels great, the 40 minute run I completed last night has really loosened me out, in particular my back and the additional sleep was exactly what I needed. I cannot wait to go hit the weights, today is Chest and Triceps and I plan on really smashing them. Remember if you can complete 10 reps on a particular weight, on the next set the weight has to go up. I’m going to promote real change is my body today by pushing myself to the max on every set. Off to the gym….

Total Workout Time: 1 hr 3 mins

Cardio: 20 mins – low intensity: Treadmill
A straight forward 20 min walk, I added a gradient to make it a little more difficult. A slight uphill walk for 20 mins.
Cardio Mood: I DO CARDIO EVERYDAY.

Weights Workout: Chest & Triceps Continue reading →

Day 12: Weights – Rest Day, Cardio -40 mins Medium Intensity

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FacelessFitness Cardio

Today is a non weights training day but that does not mean it’s a free day, I still have a 40 minute medium level intensity cardio session to carry out to complete day 12 of my programme. In addition I’m going to take this opportunity to add some of the softer elements to my programme. Stretching is extremely important, firstly to prevent injuries but secondly to allow your muscles to grow. Try to set aside a couple of minutes each morning and evening to stretch all the main areas of your body, in addition you should always stretch adequately before, after and indeed during any of the FacelessFitness.com workouts. If you work in an office Continue reading →

Day 11: Weights -Shoulders, Traps & Abs, Cardio – 20 min Intervals

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image
Ah yes back to shoulders traps and abs day. I feel the these three muscle groups actually have the biggest influence in determining your shape, if you can make your shoulders wide and your waist trim you can dramatically alter how you look! Traps n shoulders are my favourite muscles, you simply can not beat being well defined in these areas! For abs we are never going to look to do 100’s of crunches or rack up 1000 sit ups in a Continue reading →

Day 10: Weights – Legs, Cardio – 20 min Low Intensity

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Tough back & biceps sessions has my back a little sore this morning, a good sore, a I’ve worked hard sore, not an injury sore. Today is legs day for the facelessfitness gym programme and I’m really looking forward to it, I absolutely smashed my legs 6 days ago and looking forward to doing the very same tonight. I was up late typing up day 9 and only got around 4.5 hours sleep so may need to call on a pre workout to get me through this evening, I don’t used pre workouts every time I go to the gym as I feel the effect can plateau. But sometimes when you need a kick it can be really good!

Total Workout Time: 1 hr 1mins
Cardio: 20 min Low intensity – Cross Trainer
Straight forward 20 mins non stop at a moderate to light level. Nice sweat and short to. Remember to do your cardio every day on this gym programme!
Cardio Mood: GET ME TO THE WEIGHTS! Calories burned: 141
Weights Workout: Legs
Exercise 1 – Squat
10 reps @ 60Kg – Warm up

Continue reading →