Gym

Week 4: Plan & Goal

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Week 3 quick review: Really happy with week 3. It was a tough week from a personal perspective as I had a lot on in work etc. However I still made it to the gym and successfully completed all my sessions. Training wise I feel a lot fitter despite the additional tiredness. I feel like I am getting stronger in every muscle area. I’m seeing real changes to my body shape which are not apparent on the scales – Perfect for this stage of my programme, It means I’m gaining muscle (as evident from my measurements and losing fat in an equal proportion). Happy days for Phase 1. 🙂

Week 4 The Plan:

The Goal:

Weights:
The goal of week four Continue reading →

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Day 21: Weights – Back & Biceps, Cardio – 20 mins Intervals

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It’s the final day of week 3 and for me (and you) it’s a training day. Today we’re looking to smash our Back and Biceps and really round off a great third week of training. Yesterday rest day has served me very well as a recovery day. I still have some muscle soreness in my calves but will push through to complete my interval training. To the gym…

Total Workout Time: 1 hr 9 mins

Faceless Fitness - back & Biceps

Weights Workout: Back & Biceps
Exercise 1: Wide Grip Chin Up’s Continue reading →

FacelessFitness.com Gym Tips #1: Gym Partners & Spotters: What to look for

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Have you got a gym partner already or are you a lone wolf? Everybody trains differently, some are extrovert gym goers, chatting to everyone, asking about sets and generally getting involved in everything that’s going on in the gym. These guys love the gym. Others are more introvert, quiet, focused, keep to themselves, not really concerned about what others are doing. These guys also love the gym! Then you have the newbies…these are neither extrovert or introvert, yet!

So no matter what group you fall into, do you need a gym partner? My answer is ‘Yes with a But’, or ‘No with a Consider’…

“Yes with a But”
Most people who have a training partner usually Continue reading →

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

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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

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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 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 →

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 →

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 →