So to start I will tell you about what i have eaten today
- Breakfast - Skipped Breakfast (I don't normally have a breakfast but that is because I wake up too late)
- Dinner / Lunch - Half a tin of Short Cut Spaghetti, with a tub of carrot sticks, a medium sized tub of fruit and 2 low fat yoghurt's
- After Workout Snack - 2 Blackcurrant Nutrigrain Bars
- Tea / Dinner - 3 Fish Fingers, 3 Potato Waffles and a quarter tin of beans
I don't know much about calories or how much fat content etc is in these foods, but all in all I think I have had a fairly healthy diet today!
The only ones I probably shouldn't have had were the nutrigrain bars but I suppose I'm allowed a treat :-)
Anyway onto the workout session. Just before I go into detail on what I did, can I just say that all of these exercises can be done with or without weights so they can be beneficial for all.
Today was only a quick session as I had Cardio (Football) training at 8pm.
My Schedule as below... Enjoy
1) Dumbbell Bench - I did this 1st because it gets the chest working, and if you can get the chest working for you, it helps you burn fat quicker.
I did 3 sets of 30 reps on 15kg.
2) Hammer Curls - I did this straight after the dumbbell bench without a rest. I find that if i do these after each other it gets me in the mood and I feel great but tired for the next exercise.
Most of my exercise routines will include these 2 exercises 1st. I enjoy doing these.
I did 3 sets of 15 reps on 15kg.
3) Jackknife Sit ups - I have no picture for this so I will explain what to do. Basically if you lie down like you would be doing the 'Dumbbell Bench', but holding 1 dumbbell with 2 hands and lift you knees as though your in the 'Situp Crunch' position. Hold the weight out in front of your face and then slowly move the weight as far back behind your head as possible without hurting yourself. Whilst the weight is being moved behind your head, if you start straightening your legs and you should feel your stomach tighten up.
I did 3 sets of 30 reps on 15kg
4) Press ups - I think this one is fairly self explanatory. I also feel that sit ups and press ups go well together so I did these straight after the 'Situps' with no rest.
I did 3 sets of 15 reps
5) Side Laterals - I have no picture for this and I don't know its technical name so I will explain what to do. Basically stand up and hold a dumbbell in each hand. Raise the dumbbell out to the side and up next to your head.
I did 3 sets of 12 reps on 15kg
6) Ankle Taps - I have no picture for this either just yet so this is just like doing sit ups, but instead of sitting up, run your hand flat down the side of your body as far down to your ankle as possible. Give your ankle a little tap and then do the same on the other side. You should feel the side of your stomach tensing.
I did 3 sets of 20 reps
7) Barbell Curls - In my opinion this is one of the better exercises to do for your arms. I reduced the weight on this exercise so I can do more reps.
I did 3 sets of 20 reps on 25kg
8) Barbell Upright Row - I quite like this exercise. I always over estimate how many I can do straight after the barbell Curls. In this exercise I was meant to be doing 3 sets of 15, but due to fatigue, I had to reduce this to
3 sets of 10 reps on 25kg
9) Sit ups - These will pretty much always end my workout.
I did 3 sets of 20 reps
So this is my workout completed for Wednesday. I played football after and had a good run around so that contributes to the cardio side of the workout.
Hopefully in the next few posts, my workouts wont be as formal as this one.
I will do a tips post in the next few days to let you know how to get the best out of the exercises your doing and to get them working for you.
I hope you enjoyed reading my workout for today.
If you have any comments about my workout or would like to ask me anything, please leave a comment or ask in the chat room.
Many Thanks
Louiniho
Louis what way do you split your routine over the week in terms of body parts?
ReplyDeleteYour chicken flaps are dumbbell side laterals raise them slowly only up to shoulder level and pause there instead of going higher you will really feel them
I keep my rep range between 4 - 10 always taking my main working set to failure in that range with strict form (technique)
If I can achieve failure at 10 reps then it's time to increase the weight at the next session per body part( progressive resistance)
When i used to go to the gym i used to do chest and Shoulders on a monday, Back and Legs on Wednesdays and on Fridays Arms and Abs.
DeleteAt the moment because im just getting back into it, im not doing a set routine yet. Just doing my favourites from when i went to the gym. I will be switching it soon though :-) .
Thanks for correcting my Chicken Flaps.I will update the post now to read Side Laterals.
Thats a very good idea on the technique front. I will use that logic :-). Just a quick question on your term failure. Does that mean that you managed or didnt manage to do your allocation of sets and reps?
Thanks for the post :-)
Hi Louis
DeleteThat 3 day split sounds fine you should get back in to it.
Failure is when you can't perform another rep on any exercise ie you have done as many as you can within your rep range
3 sets of 12 or whatever are just numbers not stress on the muscle managing to get to muscular failure in your last set with more weight or reps than the previous workout is progressive resistance and you will see more gains. Don't just stop ar some magic number!
I dont like weights or press ups or sit ups. I like to chase a football , squash ball or tennis ball around for leg strength and fitness (squash really helps with footy). I then swim a few times a week but i dont use my legs, only use my arms. If you do breast stroke and reverse breast stroke (on you back) without legs it really works upper body. Though you look like an idiot especially in David Lloyd (hate the company but its a free job perk). They also dont like it when you keep your kit in a farmfoods plastic bag, thats why i keep my kit in a farmfoods plastic bag.
ReplyDeletelol. As I explained in an earlier post, different things work for different people.
DeleteI personally prefer to workout at home with weights and very loud music. It keeps me focussed. I do also chase after a football 4 times a week, therefore this for me is my cardio workout.
Good to hear about your routine and im glad its working for you. :-)