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
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
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
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!
I usually do my HIIT cardio training Continue reading
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