Tag: dumbell

(SUMMER BODY) TUESDAY 15TH JUNE PM – BICEPS

Posted on by simonscholes in Blog, Sport

So this afternoon was a quick lunch session and I concentrated on biceps and just two exercises until exhaustion in the muscle. The first was inclined seated dumb bell curls:

16 sets of 12 reps @ 15kg 5 sets of 8 @ 10kg
EZ Bar 21’s 7 sets @ 20kg + bar

As you can see, I got the numbers into the reps and a real pump on the muscle too which was fun. It doesn’t take much to put the muscle into fatigue and get some real build going on.

It would seem my training is going well at the moment, now I just need to sort out my diet and get this summer body happening.

Monday 15th June 2015 – SHOULDER SESSION

Posted on by simonscholes in Blog, Sport

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.