dumbbells – STOPJABBAINGON

Good Morning,

Hope you’re all well and had a fantastic weekend. So, I’m sorry, I’ve been very remiss the last few weeks getting my training posted up for you to take a look at.

We’ve been switching things up a little to really try and get some higher rep work out, using heavier weights and also trying to work on my diet a little too.

My maintenance calorie intake is 3304 a day, however, I’m in a process of trying to lose a little of the fat right now, especially around the love handles area, and at 38 years old, it ain’t gonna go easily.

I’ve lowered the fat in take I have every day and I’m generally trying to just snack less on crap, which isn’t easy when you pop into a coffee shop, grab a green tea and then see the CAKES.

Anyway, on to this mornings training session. We’re working on pyramid reps starts high, working down, back up and back down again every set.

SEATED LATERAL RAISES: 10,7.5,5KG 8,8,8,6,6,6,6 reps
SEATED FORWARD RAISES: 10,7.5,5KG 8,8,8,6,6,6,6 reps
SEATED REAR DELTS: 10,7.5,5KG 8,8,8,6,4,6,8 reps
SEATED DUMBELL PRESS: 3 X 15 @ 20KG

It’s only 4 exercises, but with that number of reps I certainly got a good sweat going on so decided to cool down on the bike rather than go for any real extra calories burn. I ticked along for just 15 minutes as I know I have a hard cardio session coming up at lunch time.

How’s your summer body training going? Are you getting the results you’d like, maybe you need to switch things up a little bit in your diet or your training plan.

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

Tag: dumbbells

Monday 15th June 2015 – SHOULDER SESSION

My Training Monday 27th April