A NORTHERN BLOKE HAVING HIS SAY
So today was a leg’s session for the morning. I’m trying to exhaust the muscles during my sessions at the moment so I work through hypertrophy. I’ve a couple of leg niggles so have to be careful still managed this session
Hammer strength leg raises, 12 x 10 (for 6) 8 (for 3) 4 (for 3) @ 20kg per leg
Leg Press, 1 x 8 @ 100,150,200,250,300,350,300,250,200,150,100kg super setted with leg raises @ 10kg per leg x 8
Deadlift 4 x 12 @ 60kg
Calf Raises (hammer strength seated machine) 6 x 15 @ 40kg
C
10 Minutes exercise bike easy warm up
Circuits, 40 seconds on, 20 seconds recovery per exercise.
Set 1, Plank, Press Up’s, Swinging Kettle Bell, Left Plank, Right Plank, Medicine ball slam, Crunches, Alternate Squat Thrusts, Skipping
Set 2, Press Ups, Medicine Ball / Legs @ 90 degrees crunches, Skipping, DB Curls, Tricep Dips, Kettle Bell Swing, Crunches, Plank, Medicine Ball Slam
Set 3, DB Bicep Curl, DB Shoulder Press, Tricep Dips, Skipping, Plank, Crunches, 90/90 Crunches, Press Ups, Kettle Bell Swing
30 Mins Exercise Bike easy cardio
So, I’ve had a few people in the past ask me what I do training wise and how to train themselves. I’d never suggest what I do as training will work for someone else, hell, it barely works for me sometimes unless I get my diet sorted out. Anyway, I’m going to start posting my training each day so you have a rough idea what I’m doing each day work out wise. So let’s get this thing started, Monday 27th April 2015 7am – Weights, Chest Session Incline Bench Dumbell Press, warm up 3 x 8 reps with 10kg bells. Main session, 35kg bells x 8, 32.5kg x 8, 30kg x 8, 27.5kg x 8, 25kg x 8, 22.5kg x 8, 20kg x 8, 17.5kg x 8, 15kg x 8, 12.5kg x 8, 10kg x 8, 7.5kg x 8 Flat Bench Dumbbell Press, warm up 3 x 8 reps with 10kg bells. Main session, 35kg bells x 8, 32.5kg x 8, 30kg x 8, 27.5kg x 8, 25kg x 8, 22.5kg x 8, 20kg x 8, 17.5kg x 8, 15kg x 8, 12.5kg x 8, 10kg x 8, 7.5kg x 8 Cable Flyes, 3 x 8 @15kg Tricep Press machine (chest exercise), 70kg x 8, 60kg x 8, 50kg x 8, 40kg x 8, 30kg x 8, 20kg x 8, 10kg x 20 30 minutes on the exercise bike easy calm cycle. 1pm lunch session, Hard cardio session. 30 mins x-trainer, 502 calories done in total. So there we go, that’s today’s sessions, keep your eyes peeled to be bored more by my training sessions. Let me know what you’re getting up to training wise guys. Cheers Si
STOPJABBAINGON 