Thank You

Just a quick note to say thank you for those who are following this blog.

As this is just the start of the blog there is plenty more to come so stay hooked.

CROSSFIT

For those interested, and fancy a different kind of intensity in the gym try this crossfit workout.

CINDY

5 Pull Ups

10 Press Ups

15 Body weight Squats

Set your stopwatch to 20min and complete as many circuits as possible.

The idea of crossfit training is to incorporate muscular strength/power and endurance.

Motivation

Hello Reader,

Today I was lacking in motivation for completing my workout. This I have experienced a few times as there are a lot of factors which can contribute to this.

Everyone may have their own way of coping with motivation to get to the gym or even finish the workout.

I have always thought to myself as it being money in the bank, and the sessions you find hard to get motivated for, are normally the ones I find I get the most out of!

On completing todays sessions and past ones, I always feel a sense of achievement as it would have been so easy to go home or do it half hearted!

I think of my goal and focus. When I return home or have a bit of time on my hands I think of why I was demotivated and review my session.

Leg Workout

Hello Reader.

Todays last session of the week consisted of a lower workout. As I had a day of rest tomorrow I know I needed to leave everything in the gym as to make the most of my day off on Sunday.

First exercise was Front Squat, from looking back at my program the weight that I had been lifting has increased some 15kg from the first time I did it. Confidence of going deeper is now there and with performing reps of 12 under strict form has only excited me of reducing the reps and starting to lift heavier in the next few weeks. I have been aware though, the more tired I get my pelvis is tilting slightly which can cause all sorts of problems. I have tried to rectify this by resetting before every lift.

Just remember that changing the variables can have knock on effects within the set or later on in the program, but a good trainer never lives within himself!

Single Leg Step Ups and Single Leg Press were to follow, each on 4 set 8 reps each leg. By working with intensity and specific rest of 60-90 sec this workout enabled me to continue to push the barriers of working to my maximum.

Shoulders and back were also attacked to bring some focus on other muscles. When ever I have done split days before I tend to work 2 muscle groups to make the time spent in the gym more effective.

Regards

Andy

Fridays Training

Hello Reader.

Todays training consisted of back and biceps, using both compound exercises and isolation. At the moment I have been much stricter on my form, rest periods and weight selected. During this period of training I am combining max strength with hypertrophy, unfortunately I am training on my own so I dont have the luxury of a spotter, but it has allowed me to focus on maintaining correct technique and pushing my body to the limit.

In previous programs and exercises I have been more specific to my sport, but instead of using momentum if near the end of the rep and forgetting about form, I am much more conscious about a smooth and controlled movement.

The programs consist of a superset exercises that will allow me to take each muscle to near failure. A rule of thumb is that if you are still lifted the weight easily at the end of the set it is too light. If your rep range is to 12 you need to be hitting failure around the 10th/11th rep.

Tomorrow is the last day of the week, before a rest on Sunday. I will be hitting legs in a high rep range as well as some HITT.

Remember: Dont train to failure, train to succeed.

Welcome

This is my first post on my new blog. Feel free to ask me any questions fitness related and i'll do my best to answer them.

You can share your favorite exercises with me and experiences in getting yourself in the best possible shape.

Thanks

Andy