Tag: train

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Lateral wide Straight Arm Pull Downs superseded with close arm pull downs: 3 x8 per exercise @ 25kg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

Circuit Training 29th April 2015

Posted on by simonscholes in Blog

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