Tag: diets

Training 27th May 2015

Posted on by simonscholes in Blog, Sport

As it was a bank holiday weekend we missed our usual Monday international chest session day. This meant we moved the session to Wednesday AM and after a shoulder session on Tuesday we knew this would be a difficult session.

Essentially it was like doing a pre exhaust exercise before the main compound movements.

So we cracked on, and I was frankly in bits.

Inclined Dumbell Chest Press: 4 x 8 @ 35kg Flat Dumbell Bench Press: 4 x 8 @ 35kg 1 x 8 @ 30kg 1 x 8 @ 25kg 1 x 8 @ 20kg 1 x 10 @ 17.5kg Cable Flyes: 1 x 12 @ 12.5kg 1 x 10 @ 15kg 1 x 6 @ 17.5kg 1 x 15 @ 10kg

Finish off with some core:
Machine crunch 5 x 15 @ 55kg
Roll Outs 2 x 10
Weighted Cable rope crunch 3 x 20 @ 55kg

After doing this session we’ve decided to move our shoulder session to Mondays and chest to Tuesday. The main reason being is it not only shakes up our sessions a little and keeps the body guessing, but, we also found the weight wasn’t needed to get a good pump as the shoulders where out of the equation when it came to lifting, hence why the weights where kept so low.

Training 26th May 2015 (lunch session)

Posted on by simonscholes in Blog, Sport

2nd session of the day and we’ve chosen to combine both Biceps and Triceps into the hour as a super-set style session.

E Z Bar Curls: 15 x 10 @ 20kg, 35kg after 3 sets to set 8, back down to 20kg for final sets

Each set followed by triceps

E Z Bar Triceps: 15 x 10 @ 20kg, 35kg after 3 sets to set 8, back down to 20kg for final sets

Dumb bell curls: 6 x 10 @ 15kg

Each set followed by triceps

Dumb Bell skull crushers: 6 x 10 @ 15kg

Machine drop sets from 55kg down to 15 in 10kg increments.

Training 26th May 2015

Posted on by simonscholes in Blog

As it’s a bank holiday week Monday was a day off so everything has moved around a little bit.  So Tuesday stayed the same doing shoulders.

We’ve decided to shift the exercises around a little bit too.

Machine Press (warm up): 3 x 10 @ 20kg, Lateral Raises: 8 x 10 @ 10kg, Shoulder Press: 8 x 10 @ 25kg, Smith Machine Press: 4 x 10 @ 40kg, Seated Rear Delts: 4 x 10 @ 7.5kg

I then finished the session off with 30 minutes of core work

6 x 15 Hanging Knee Raises, 6 x 12 Machine Core, 6 x 15 Weighted Core @ 50kg

Training 30th April 2015

Posted on by simonscholes in Blog

Todays morning session hit’s my back.  This is without doubt the weakest area of my body.  I have a huge amount of work to do on everything but my back especially.

AM

Machine Seated Row: Warm up 3 x 15 @ 25kg, 8 Reps with no recovery @ 65,55,45,35,25,15kg

Seated Lat Pull Down: Warm Up 3 x 15 @ 15kg, 8 Reps no recovery @ 65,55,45,35,25,15kg

Bent over Barbell row: Warm Up 1 x 25, 1 x 35kg, 8 Reps no recovery @ 50,45,40,35,30,25kg

Pull Ups: 3 x 8 (with green theraband to aid movement)

Lateral wide Straight Arm Pull Downs superseded with close arm pull downs: 3 x8 per exercise @ 25kg

30 Mins easy exercise bike cardio