Training

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 →

Week 3: Plan & Goal

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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 14: Weights – Back & Biceps, Cardio – 20 min Sprint Intervals

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Faceless Fitness Day 14

Wow I’m hungover. I had a few pints yesterday with some friends which is ok as part of the faceless fitness gym programme, but only for the first 3-4 weeks. Make no mistake, alcohol is empty calories that you definitely do not need when you’re dieting. However for the initial phase, its fine and helps to keep you focused as it acts as a reward for completing some seriously tough gym sessions. The toughest thing with alcohol is how you behave the next day, health food is usually the last thing on you’re mind, but you don’t want to turn a few drinks with friends into a 2 day absence from your programme. If the next day is a training day, you get to the gym and train. Take water, plenty of water!

Total Workout Time: 1 hr 16 minutes (Hungover much)

Cardio: 20 minute Sprint Intervals
2 minute warm up 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 →

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 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 →

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

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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 →

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 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 →