Week 3: Recap

Week 3 went extremely well, hit all my workouts and made progress on every weight I lifted, I’m still in the easing myself back in phase but feeling really strong. I love training and with 9 more weeks to go I’m highly motivated. On the work front, things got busy again but where there’s a will there’s a way! Discipline and determination to maintain a work-life balance has been key, that and training late at night!

From my summary measurements below you can see that I’ve lost 3 lbs in 3 weeks, not huge you may say and if I were looking at weight alone I could easily get disappointed, but I’m not! Instead I have added 10.5 cm’s of muscle to the body parts that I want, and lost 3.5 cm’s off of my waist at rest. I can’t stress enough how measuring your weight alone is not and should not be done. I feel great and am beginning to look great. Continue reading

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Day 28 Weights – Legs, Cardio – 30 min Low Intensity

Its the end of week 4 here at facelessfitness.com and we’re finishing with Legs and a 30 minute walk. I will be going drinking for the last time today, so it’s important I really put in in this morning on this workout. The FacelessFitness Programme allows alcohol up to the end of the fourth week, in moderation! but then no drinking for the remaining 8 weeks. I’m home and meeting some old friend so it could get interesting, however I’m here to smash legs. I’m using a different gym today again, it’s pay as you go and one I use a lot when I’m home. Should be a little quieter too on a bank-holiday sunday! Lets do this.

FacelessFitness Legs

Total Workout Time: 1 hr 20 mins Continue reading

Day 20: Weights – Rest Day, Cardio – 40 mins Medium Intensity

It’s Saturday here at facelessfitness.com and this is a weights rest day. I’ve just come off the back of three straight days of heavy lifting and this is a well deserved (and well needed) rest day. However I do had a longer session of cardio to do today which I know will be tough because my legs are feeling the effects of the last couple of days.

If you’ve been following my Instagram @facelessfitguy you’ll know that I did not get much sleep last night, around 4 hours, which really sucks because I need sleep particularly at the weekends as my Monday to Friday is pretty hectic with work and training. I think I’m getting the flu, my girlfriend is currently out of work sick with it and their are a lot of germs floating around my apartment. She’s had it a couple of days but I’ve managed to keep it at bay…until now?!

I fell asleep around 12:30 am, but woke again at 2, coughing and sneezing and don’t talk to me about the DOMS from Continue reading

Day 19: Weights – Chest & Triceps, Cardio – 20 min Low Intensity

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

Faceless Fitness Gym Programme Day 19

Weights Workout: Chest & Triceps Continue reading

Day 17: Weights – Legs, Cardio – 20 min low Intensity

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

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

Week 3: Plan & Goal

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

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

Continue reading

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

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

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