Tag: weights

Training 27th May 2015

Posted on by simonscholes in Blog, Sport

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.

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Lateral wide Straight Arm Pull Downs superseded with close arm pull downs: 3 x8 per exercise @ 25kg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

My Training Tuesday 28th April

Posted on by simonscholes in Blog

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

My Training Monday 27th April

Posted on by simonscholes in Uncategorized

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