Happy Friday y’all! Here’s some of what I’ve been up to in the last week
A Triceps Exercise I’m trying out…
A Giant set of: Rockers / Skull Crushers / Reverse Press / Overhead Extension
3 Sets of 10/10/10/10 reps (No rest between exercises)
A Mini barbell is perfect for these 4 exercises. This set was an original FacelessFitness idea and for me it hits almost every part of the Triceps…throw in a few kickbacks to finish and you’re all set 😉
- The grip for Rockers & Skull Crushers should be around shoulder width apart allowing your elbows to keep tucked in to your side
- The movement for the reverse press should be a 45 degree angle, starting on your chest and pull outward and upward finishing above your hips
- The grip for the overhead extension should see your hands
Skull Crushers Demo
A supplement I’m taking…
Grenade Thermo Detonator Continue reading
Notepads come in all shapes and sizes, from little detective flip pads to A4 diaries. Over the last few years I’ve used both and a range in between. For the record I’ve settled on the most practical A5 size with ring flip binder and a plastic cover. The hardback is better and more durable but I’ve always felt like a bit of a schoolboy writing my notes into a proper book, a bit too formal for a busy gym. The ring bind allows you to keep the size A5 by folding the pages around. The plastic cover is a lesson you will learn through spillage, my god I’ve spilled a lot of crap on my gym book, that coupled with the fact it’s usually in my gym bag makes the plastic essential.
All of this probably sounds a bit mad, but you should be proud of your gym book. If used correctly it will be the key to your success! Continue reading
Fantastic Training Week…Very Happy! Really feel the progression in every part of my body and beginning to really feel strong. The progress is becoming evident.
Check out my Instagram & Twitter for daily workouts as I do them:
Measurements check in after 35 days:
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
Feels amazing to be back training again, I’ve realised over the Christmas period that and un-organised lifestyle really does not suit me. I need structure, rules, planning and to sleep regular hours. Christmas was awesome, met some great old friends and spent some great time with my family, then again lucky it only comes once a year.
It’s now the first week of January and I always like to look for distance events in the calendar to aim for, it’s 11 weeks to Paddy’s day and 12 weeks to Easter. These are two big drinking events in an Irish man’s calendar. The Euros are 12 weeks from Easter, my birthday is 12 weeks from the Euros, and Christmas is 12 weeks from my birthday. Also a two week holiday with my girlfriend in August is planned. So I have milestones everywhere. Continue reading
If you have ever seriously found yourself on a gym programme or in a gym in any part of the world you have without a doubt both experienced and heard the term “DOMS”. Despite the frequency of use, particularly on social media, it remains surprising to me how many people misuse the acronym. A couple of years ago DOMS were just a painful by product of a seriously good gym session, now it appears to be the ‘in’ term for anyone that’s ever picked up a Dumbbell.
A genuine conversation that I saw online recently went something like this:
Gym goer 1: “O these DOMS are killing me from today’s session!”
Gym goer 2: “OMG Gymgoer 1 Continue reading
What a week, I made it to Friday! It’s Back & Biceps tonight and I plan on really smashing it. I’m not using my regular gym so will switch up the workout with some more dumbbell exercises and really smash it through. Let’s do it!
Total Workout Time: 1 hr 4 mins (Excluding Cardio)
Weights Workout – Back & Biceps
Exercise 1: Wide Grip Pull Down
10 reps @ 60 Kg – Warm Up
10 reps @ 80 Kg Continue reading
I’m not going to dwell on it, I worked from 8am to 8.30 pm today so gym was out! I walked to and from to get my cardio in and will push my back and biceps ession until tomorrow!
Short and sweet that is Day 39’s blog post, unlike the actual day!
38 days in…yeeeeow! It’s Chest & Triceps today. Continuing the trend of the last couple of days, my life is busy. I made sure to get my cardio in to and from work and have prepared myself to do a snappy session tonight as I may not have full gym access time!
Total Workout Time: 40 mins (Excluding Cardio)
Weights Workout: Chest & Triceps
Exercise 1: Chest Fly – Pyramid Set
30 reps @ 53.5 Kg – no rest
20 reps @ 63.5 Kg – no rest
10 reps @ 65 Kg
1 min rest
10 reps @65 Kg – no rest
20 reps @ 50 kg – no rest
30 reps @ 30 Kg
Comment: Yeah really good, Feel like I’ve really failed out the muscle already! Good! Continue reading
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!
Total Workout Time: 1 hr 1 mins