A NORTHERN BLOKE HAVING HIS SAY
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.
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
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Lateral wide Straight Arm Pull Downs superseded with close arm pull downs: 3 x8 per exercise @ 25kg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
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
7am Session – Shoulders
Seated Press 8 reps a time minimum rest per set
30kg,27.5,25,22.5,20,17.5,15,12.5,10,7.5,5,2.5
Seated Lateral and Forward Raises 3 x 8 @ 5kg
Standing Lateral Raises 8 reps a time with minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Seated bent over Rear Delts 8 reps minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Shrugs
3 x 8 @ 50kg, 3 x 8 @ 30kg
Spin Bike 30 mins easy cardio
Afternoon session
Biceps
EZ Bar 4 x 8 @ 20kg+ bar, 30kg + bar, 40kg + bar, 40kg + bar
EZ Bar + Chains 3 x 8
Single Arm Curls DB Drop Set 3 x 8 @ 27.5kg, 22.5kg, 15kg
Half Rep Barbells 3 x 8 @ 10kg, 20kg, 30kg
Chin Up’s 10 reps in 3 sets 4,3,3
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 