Gym

Day 12: Weights – Rest Day, Cardio -40 mins Medium Intensity

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FacelessFitness Cardio

Today is a non weights training day but that does not mean it’s a free day, I still have a 40 minute medium level intensity cardio session to carry out to complete day 12 of my programme. In addition I’m going to take this opportunity to add some of the softer elements to my programme. Stretching is extremely important, firstly to prevent injuries but secondly to allow your muscles to grow. Try to set aside a couple of minutes each morning and evening to stretch all the main areas of your body, in addition you should always stretch adequately before, after and indeed during any of the FacelessFitness.com workouts. If you work in an office Continue reading →

Day 10: Weights – Legs, Cardio – 20 min Low Intensity

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Tough back & biceps sessions has my back a little sore this morning, a good sore, a I’ve worked hard sore, not an injury sore. Today is legs day for the facelessfitness gym programme and I’m really looking forward to it, I absolutely smashed my legs 6 days ago and looking forward to doing the very same tonight. I was up late typing up day 9 and only got around 4.5 hours sleep so may need to call on a pre workout to get me through this evening, I don’t used pre workouts every time I go to the gym as I feel the effect can plateau. But sometimes when you need a kick it can be really good!

Total Workout Time: 1 hr 1mins
Cardio: 20 min Low intensity – Cross Trainer
Straight forward 20 mins non stop at a moderate to light level. Nice sweat and short to. Remember to do your cardio every day on this gym programme!
Cardio Mood: GET ME TO THE WEIGHTS! Calories burned: 141
Weights Workout: Legs
Exercise 1 – Squat
10 reps @ 60Kg – Warm up

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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 →

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 →

Day 3: Cardio – 40 mins Medium intensity, Weights – Rest Day

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The DOMS have arrived, woke up this morning clung to the bed! Chest and Triceps in agony all day. I love being back though. Luckily today is a non weights training day so just the 40 minutes cardio to get through this evening. After last nights interval training my legs are a bit tired, the aim of this workout is to get my heart rate up to a medium to high level (around 150bpm) continually for the 40 minutes. In doing this I don’t necessarily need to burn out my legs, and leg day is coming at me fast tomorrow. I choose to complete my Continue reading →

Day 2 – Weights: Back & Biceps, Cardio: 20 min Intervals

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Day 2 – Back & Biceps

Woke up this morning feeling quite good, DOMS are not due to kick in for another day or so. It’s back and Biceps today, the back is a large area and usually one of my longer workouts, I know the gym I am attending does not contain a large barbell so will need to improvise without the ability to deadlift. Looking forward to he gym all day!

Cardio: 20 minute Intervals on Threadmill

4 x 5 minute cycles
1st min: Walk
2nd min: light Jog
3rd min: Jog
4th min: Light run
5th min: Sprint
repeat 4 times not rest (aside from walk minute)
Cardio Mood: Sweaty!! Intervals are always tough, heart rate peaked at around 185 bpm, just shy of 300 cals in 20 mins, great way to start my workout.

Weights Work Out: Back & Biceps
Exercise 1: Single Arm Dumbbell Row
10 reps @ 25 Kg (Max weight in this gym)
10 Reps @ 25 Kg (Max weight in this gym)
10 reps @ 25 Kg (Max weight in this gym)
Comment: Nice Exercise, lats warmed Continue reading →

Day 1 – Weights: Chest & Triceps, Cardio: 20 min low intensity

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Day 1 – Chest & Triceps

It begins! Feeling absolutely fantastic to get back to the gym.”Weights I’m going to smash you” I say to myself (and shout in peoples faces), jk! But I am excited, lets do this! Check out my workout below and remember make every set count!

Cardio: 20 minute walk
Cardio Mood: Exactly what I needed to ease back into the gym, not at all difficult and burned some calories, Great!

Weights Work Out: Chest & Triceps
Exercise 1: Chest Press
Warm Up: 12 reps @ 60Kg
12 reps @ 100 Kg
12 Reps @ 104.5 Kg (Max weight in this gym)
12 reps @ 104.5 Kg (Max weight in this gym)
Comment: Good, however hitting max weight on day 1 will be no good for progress, new gym needed or alternatively up reps next time out! Continue reading →