A NORTHERN BLOKE HAVING HIS SAY
So today was a leg’s session for the morning. I’m trying to exhaust the muscles during my sessions at the moment so I work through hypertrophy. I’ve a couple of leg niggles so have to be careful still managed this session
Hammer strength leg raises, 12 x 10 (for 6) 8 (for 3) 4 (for 3) @ 20kg per leg
Leg Press, 1 x 8 @ 100,150,200,250,300,350,300,250,200,150,100kg super setted with leg raises @ 10kg per leg x 8
Deadlift 4 x 12 @ 60kg
Calf Raises (hammer strength seated machine) 6 x 15 @ 40kg
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So, my training partner and I have decided that as good as doing HIIT sessions is we need to do something different that’s less counter productive to what we’re trying to achieve body wise.
Many people talk about constant low effort walking etc etc. So we thought we’d give it a crack. We normally burn around 600 calories in a 30 minute session of HIIT so didn’t expect to come anywhere near this during our cardio walking session.
We set the treadmill on an incline of 15% (as high as it would go) and set the pace at 5kph and cracked on.
Bloody hell fire. 8 minutes in and we’re both sweating, 20 minutes in and we up the pace to 5.5 then 6kph for the final 5 minutes. Just a little over 500 calories in 30 minutes and we where both sweating just as much as we would doing HIIT. However, I think the walking was actually a little bit harder than the usual cross trainer session. I was frankly blowing out my arse, and was loving every minute of it. Here’s to more walking sessions in the future (3 a week) and let’s see what happens.
What cardio session do you do that works for you?
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.
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
STOPJABBAINGON 