Faceless Friday – 15/12/17

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 😉

Tips

  • 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

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Day 38: Weights – Chest & Triceps, Cardio – 25 min Low Intensity x 2

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

Day 31: Weights – Chest & Triceps, + Abs, Cardio – 25 min Low Intensity

It’s Wednesday evening of the facelessfitness.com gym programme, after the long weekend. Motivation is low. I worked another 10 hour day at work so I’ll be getting to the gym late this evening. I’m tired and a genuine emotional wreck. Why the hell did I drink so much on Sunday. It’s funny its still affecting me. No more! Let’s smash the weights and hope I survive!

Total Workout Time: 1 hr 12 mins

Weights Workout: Chest & Triceps
Exercise 1: Dumbbell Press Continue reading

Day 13: Weights – Chest & Triceps, Cardio – 20 min Low Intensity

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

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

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