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
Having missed last nights session due to a car accident (Not Me), Today has become a Back & Biceps training day. I’m using a new gym today that I’ve not used previously for back and biceps so I may need to get creative in what I’m doing. Looking forward to smashing it!
Total Workout Time: 1 hr 14 mins
Weights Workout: Back & Biceps
Exercise 1: Chin Up’s Continue reading
It’s Thursday evening of the facelessfitness.com gym programme, Today is chest & triceps which I think is probably everyone’s favourite training split. Definitely mine, well no I love them all! Crap I can’t decide now. Anyway I feel surprisingly fresh going into this workout, ready to smash this!
Total Workout Time: 1 hr 20 mins
Weights Workout: Chest & Triceps
Exercise 1: Dumbbell Press Continue reading
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
Weights Workout: Back & Biceps
Exercise 1: Wide Grip Chin Up’s Continue reading
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!
Today was the first tough day, initially physically from when I got up until I got home after work. I threw on my gym gear, sat in front of the tv for an hour and watched Futurama followed by The Simpsons. Now here is where the mentally tough part kicked in, another Simpsons about to start, I’m sleepy, tired, and my legs are absolutely shot from last night. Glutes in particular are painful. The easiest thing in the world would be to not go, some people watch a motivational video or find a good motivational post on a social network, I don’t….not this early into the programme. This is the first of many motivation challenges I will have to face to complete out this programme. Don’t use motivational vids or social media posts to give you motivation, only use them to give you MORE motivation, become mentally strong in yourself. F**k it, I’m going!
Total Workout Time: 1 hr 11 minutes
Cardio: 20 minute Sprint Intervals – Bike
2 minute warm up (to loosen out from Day 4) and then Continue reading
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 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 – 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
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