Day 21: Weights – Back & Biceps, Cardio – 20 mins Intervals

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

Faceless Fitness - back & Biceps

Weights Workout: Back & Biceps
Exercise 1: Wide Grip Chin Up’s Continue reading

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Day 11: Weights -Shoulders, Traps & Abs, Cardio – 20 min Intervals

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Ah yes back to shoulders traps and abs day. I feel the these three muscle groups actually have the biggest influence in determining your shape, if you can make your shoulders wide and your waist trim you can dramatically alter how you look! Traps n shoulders are my favourite muscles, you simply can not beat being well defined in these areas! For abs we are never going to look to do 100’s of crunches or rack up 1000 sit ups in a Continue reading

Day 4: Weights – Legs, Cardio – 20 min low intensity

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 – 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