14/06/2016 – My Training Routine

I was just talking to a friend and decided I have a few things I’d like to note down and here’s the place for me to do just that…

Training

Everything is a very basic plan of what we do. The reps stay the same but the exercises change.

Day 1 – 

Chest

  • Incline dumbbell press 3 sets. 12 rep weight, 8 rep weight, 6 rep weight
  • Hammer Strength Press – 8 reps weight, 6 reps weight
  • Peck deck – 12 reps weight, 8 reps weight

Delts

  • Smith machine press – 8 reps, 8 reps
  • Side dumbbells – 12 reps, 8 reps
  • Front dumbbells – 6 reps alternating (12 total for both arms) x2

Triceps

  • V bar press – 15 reps, 6 reps
  • Iso machine – 12 reps

Day 2

Back

  • Narrow pronated pull downs – 12 reps, 8 reps, 8 reps
  • Pull overs – 8 reps, 8 reps
  • Hammer strength pull downs – 8 reps, 6 reps
  • Seated row – 8 reps, 8 reps
  • Rear delts cables – 10 reps, 8 reps
  • Barbell row – 10 reps, 6 reps
  • Shrugs – front x 12, back x 12, front x 12

Biceps 

  • Standing alternating curls elbows back – 8 per arm, 8 per arm
  • Flat floor cable curls – 10 drop 10 drop 10

Abs

  • Leg raise – 15
  • Ab cable crunch – 15
  • Ab crunch – 15

Day 4 

Legs

Quads

  • Extension – 12 reps, 12 reps, 12 reps
  • Press – 12 reps, 12 reps
  • Hack squat – 12 reps, 12 reps
  • Barbell squat 20 reps, 8 reps

Hamstring

  • Flat curls – 12 reps, 12 reps
  • Seated curls – 12 reps drop set
  • Stiff leg deadlift – 12 reps

Calves

  • Standing – 15 reps, 12 reps
  • Seated – 15 reps

After day 7, it’s back to day 1.

45 minutes training per session. Get in and get it done is our idea.

Carbs before bed usually.


Explanation

The first set of any day, is always a light weight to get some blood flowing and that’s it. After that, it’s all out on every single set and rep to failure. I don’t really do a warm up set for every exercise, I just do a weight that I can hit 8 reps for and then to finish it with a beyond failure set on every exercise.

Chest incline – 12 reps with 22.5kg dumbells – 8 reps 35kg to failure – 6 reps 42.5kg to complete safe failure.

Safe = lower them down to my chest and not throwing them from head height.  


Cardio

I try to do this religiously every morning before anything. I do 40 minutes at walking pace only.

I know for a fact that cardio with a poor diet will NOT make me lose body fat. I’ve been running tests on myself with this for years and I know I’m right. A good diet with cardio is the only way to shift the fat for me.


All this means nothing unless you train the way we do. We have some tricks that we use together and they make a little difference. These are things we will try with others when we train with them…

I also know that no matter how hard I try to diet or bulk, it’s virtually impossible unless my brain really wants to do it. When I say I want to bulk, yet I know my body doesn’t want to, I will fail without doubt. When I set a solid goal and focus on it, I will achieve anything I want to. I certainly have my goals in motion now and despite my meat and supplements being removed, I already know I will conquer my goal… because I’m following it through passion. 


Plan

To get cut or at least progress with my meat free diet and no supplements. It should be interesting to see how if find it. I can tell you that I really enjoy supplements and they do help, I just chose the clever idea of dropping them to gain knowledge.

 

 

 

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