12weeks

Day 9: Weights – Back & Biceps, Cardio – 40 mins Medium Intensity

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Woke up enthusiastic to get stuck into today’s session, working late yesterday meant a slight re-jig and I know my fitness programme is going to be a bit longer today as a result, I will continue with my planned 40 mins cardio and add my Back & Biceps session. The theme of week 2 is to go heavy and hard. Let’s get to the gym!

Total Workout Time: 1 hr 26mins
Cardio: 40 min Medium intensity – Cross Trainer for this
Straight forward work out, pick a medium intensity level and go at steady pace for 40 minutes, Aim to keep your heart rate over 170 BPM, I averaged around 175.
Cardio Mood: I generally don’t enjoy cardio particularly the longer sessions but they are necessary, pick a good mix on your phone/ipod/cassette player (remember those :p) and just go for it. I always feel better after than I do before on during, just get it done!
Weights Workout: Back & Biceps
Exercise 1 – Deadlift
10 reps @ 60Kg – Warm up

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Day 8: Weights – Rest Day, Cardio – Sprint Intervals

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This was an unplanned rest day for my weights, got caught working late and couldn’t make it to the gym, it’s ok, it happens! I’ve just rejigged my week a little, It means the next three nights of the fitness programme will include lifting weights. If something unexpected happens and you have to switch a days training, that’s ok! the aim is to get it back on track as soon as possible and plan better to limit the risk next time out. Never skip cardio!

FacelessFitness - No Gym No Problem

I usually do my HIIT cardio training Continue reading →

Week 2: Plan & Goal

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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: Continue reading →

Day 7: Weights – Chest & Triceps, Cardio – 20 min low intensity

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Woke up this morning still quite tired, My legs are still hurting from Day 4, which is awesome but has me kind of wondering could I have pushed my shoulders harder on day 5! The workout itself was great but the weights need to be bigger to really hit. Anyway back to today and Chest and Triceps. Really excited to lift heavy today and smash it! Lets get to the gym!

Total Workout Time: 1 hr 6mins
Cardio: 20 min low intensity – Walk of threadmill
Straight forward low intensity walk, no tricks.
Cardio Mood: Important to get cardio in every day, minimum 20 minutes low intensity! Ready to smash the weights!
Weights Workout: Chest & Triceps
Exercise 1 – Dumbbell Press
10 reps @ 20Kg – Warm up

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Day 6: Weights – Rest Day, Cardio – 40 Mins Low Intensity

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The DOMS, The DOMS, my legs are in agony this morning, real pain from my Glutes, Hamstrings and Quads. The main issue is getting up and moving, other than that I’m just fine :/ Today is a non training day from a weights perspective but I’m still going to get in my 40 mins of cardio. Its very important to not skip the cardio on your non training days! Doing cardio every day, even at low intensity is central to the FacelessFitness programme.

I’ve put in a good Continue reading →

Week 1: Planned Training & Goal

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The Plan:
Day 1: Weights – Chest & Triceps, Cardio – 20 min low intensity
Day 2: Weights – Back & Biceps, Cardio – 20 Min Intervals
Day 3: Weights – Rest Day, Cardio: 40 Min Medium Intensity
Day 4: Weights – Legs, Cardio – 20 min low Intensity
Day 5: Weights – Shoulders Traps & Abs, Cardio – 20 Min Sprint Intervals
Day 6: Weights – Rest Day, Cardio – 40 Min Medium Intensity
Day 7: Weights – Chest & Triceps, Cardio – 20 Min low Intensity

The Goal:
The first week is usually Continue reading →

Day 4: Weights – Legs, Cardio – 20 min low intensity

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Day 4: Leg day is upon me, and I really feel lucky as my upper body is in tatters from Day 1 – Chest and Triceps and Day 2 – Back & Biceps. In particular my chest and triceps are ruined, even now writing this they still feel sore, success?! 🙂 The cardio activity every day is also taking it’s toll on my Legs, however I’m mentally focused and ready to smash my Leg workout!

Total Workout Time: 1 hr 8 minutes

Cardio: 20 minute low intensity workout on the Cross-trainer,

I usually like to complete my cardio prior to doing my weights work but as this is Leg day, I want my legs to be as fresh as possible when I hit the weights. As a result I pushed tonight’s cardio to the end of the workout. I chose the Cross-trainer as I find it easier on my joints and less taxing on my legs than the bike or treadmill. It was relatively easy to keep my heart rate up and keep a consistent pace for the 20 minutes. After my weights session below I felt that a bike or running session would result in me needing to stop, probably more than once!
Cardio Mood: Good way to round off leg day, Feel satisfied that I have put in a great session.

Weights Work Out: Legs
Exercise 1: Barbell Squat Continue reading →