Its the end of week 5 here at facelessfitness.com and it’s a training day. I’m travelling later today and hoping it won’t take 5 hours like last week 😦 But this means I’m going to train in the morning before I go, in case anything comes up later which means I can’t train. It is the last day of week 5 and tomorrow is a no training day so I really want to smash it!
Day 23: Weights – Shoulders, Traps & Abs, Cardio – 22 min Sprint Intervals
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. We did use it last week but I feel fresh enough to go again. Definitely do not use this technique for every muscle group every day!
Day 18: Weights – Shoulders, Traps & Abs, Cardio – 5 x 6 Storey Sprints
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.
Day 15: Weights – Rest Day, Cardio – 40 Mins Medium Intensity
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.
Work is busy and I feel Continue reading
Day 11: Weights -Shoulders, Traps & Abs, Cardio – 20 min Intervals
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 5: Weights – Shoulders, Traps & Abs, Cardio: 20 Min Sprint Intervals
Today was the first tough day, initially physically from when I got up until I got home after work. I threw on my gym gear, sat in front of the tv for an hour and watched Futurama followed by The Simpsons. Now here is where the mentally tough part kicked in, another Simpsons about to start, I’m sleepy, tired, and my legs are absolutely shot from last night. Glutes in particular are painful. The easiest thing in the world would be to not go, some people watch a motivational video or find a good motivational post on a social network, I don’t….not this early into the programme. This is the first of many motivation challenges I will have to face to complete out this programme. Don’t use motivational vids or social media posts to give you motivation, only use them to give you MORE motivation, become mentally strong in yourself. F**k it, I’m going!
Total Workout Time: 1 hr 11 minutes
Cardio: 20 minute Sprint Intervals – Bike
2 minute warm up (to loosen out from Day 4) and then Continue reading