Monthly Archives: February 2016

My Transformation Blog – Day 15

I woke up this morning with an awful headache, where is came from I don’t know the only thing I can think of is that I slept in a bit of a funny position!? I stayed in bed a little longer than I planned to see if it would go at all but it didn’t. I got up and went downstairs to weigh myself and I was 13 stone 1 3/4 which is about 3lbs up from last week!?

This weigh in did shock me a bit as I have been hitting my cardio everyday as well as my workouts and I have also kept my meals clean. If anything I haven’t really been eating enough as at the moment I am averaging around 5 meals per day when I should really have about 6+. I am not too bothered by the weight gain though as I can see in the mirror that there are good changes such as my abs starting to show. I would like to put it down to increase muscle mass but that might be a bit too keen on my part!

I will keep things the same this week and then if there is no change or another increase next week then I may alter the amount of cardio I am doing or possibly remove a few carbs from one of my meals and swap it our for more veg and salad instead. I am keen to get into a good shape and this holiday is providing the right motivation!

Todays gym session was supposed to be shoulders and abs but due to my headache I left it quite late to train and so didn’t have chance to get my abs workout in so I just focussed on shoulders. The session was as follows:

  • Seated Military Barbell Press – 3 sets of 10-12 reps
  • Seated Behind Head Barbell Press – 2 sets of 10-12 with 1 dropset
  • Seated side lateral raises – 4 dropsets of 10-12 reps
  • Barbell Shrugs – 3 sets of 18-20 reps
  • Lying Dumbell rear flyes – 7 sets of 10-12 reps

I still had my headache but I thought the exercise would take my mind off of it and help to clear it a bit……it was not going to be an excuse and stop me from exercising!! I am still concious about my left shoulder being weaker than my right so I maintained my focus on it in order to make sure it was engaged at all times and working as it should. Each set was tough but I go the weights pretty much spot on as I was hitting failure within the required rep range. I would have liked to get a couple of extra reps out but as I was training on my own in my garage I didn’t have a spotter so safety first!!

The side raises were quite brutal as they were seated meaning you are unable to use your body as much to help get the weight up when you start to fail and with it being a dropset it made it twice as hard…..it felt good though!!

The final exercise was lying rear dumbell flyes and as this is a weak area for me that is why there is 7 working sets! I thought I would make it a little bit harder on myself and superset it with some band face pulls. I bought a set of bands earlier in the week and they are a great tool to use in the gym. The face pulls were just there to finish off the rear delts completely!

I have work this afternoon right through until 10.30pm so I will get my second lot of cardio done after than and if I can I will add some abs work in as well but we shall see.

 

My Transformation – Day 14

I didn’t get in last night until about 1am and I had to work again today 8am – 6.30pm so was another long day. It felt especially long today as well as we were quite busy with parties and various other things going on and were a bit short on staff so had to rush around most of the day. 

I still got up early and did my 20 mins cardio before work. For my cardio I just simply go for a brisk walk along the river side close to my work as the cardio for this programme is only LISS (Low Intensity Steady State). I enjoy this cardio first thing in the morning. As much as it is a pain in the ass to get up early the cardio I think helps to get everything working and allows the mind and body to wake up properly as I haven’t felt tired at all really. 

It’s back to the weights again tomorrow and to be honest I can’t wait. I think it’s a shoulder session so I will throw in some ab work as well. I also need to weigh myself again in the morning so I can see what progressions I have made this week.

My Transformation – Day 13

It’s Saturday and it is my turn to work all weekend. My shift is from 8am until 6.30pm so quite a long day meaning I had to get up a bit earlier this morning in order to get my first 20 mins of cardio in. I am working again this evening (I have a mobile disco business with a friend of mine) so I have to leave almost straight away and won’t get home until about 1am but I will get my second 20 mins of cardio done in between and that’s it for today really.

I try and get all my workouts done during the week so that I can relax on the weekends and do other things if i’m not working. I had to make up a few meals in advance last night as I knew I wouldn’t be able to get any done this evening after work as I am going from one job to another. This is all part of any programme that you may choose to follow. You have to just plan ahead and prepare for any scenario that may happen in order to stay on track.

At the end of the day there are no excuses, only you can control your success!

My Transformation – Day 12

Today was leg day…….Neil Hill your a sick S.O.B!!!!

I have learned to love leg days as they are a true test of your mental and physical capabilities in the gym. They are the biggest muscles so can take a hell of a beating….especially when you do one of Neil Hill’s workouts!! If you don’t know who he is, Neil is a former professional bodybuilder and is now a coach to some of the top bodybuilders around including 4 time Mr Olympia Flex Lewis so he knows what he is talking about! 

Today’s leg workout went like this: 

  • Leg Press – 3 sets of 85 reps! (20 reps feet at bottom of plate, move feet up 1 inch 20 reps, move feet up 1 inch 20 reps, feet at the top of the plate 25 reps) superset with Squats for 20 reps
  • Leg Extension – 3 sets of 12-15 reps with heavy partial reps at end of third set
  • Lunges – 3 sets of 12 reps
  • Hamstring Curl – 3 sets of 12-15 reps with drop set on third set

This was a really tough workout and the high reps on the leg press hurt like hell. For the last set I increased the weight as I wanted to push myself as much as I could, by the end of the first 20 reps I was already regretting the decision as my legs were burning and shaking! I pushed on though and even though I had to rest pause a few times I got the reps done. After the squats on the third set I just had to collapse to my knees as my legs were shaking so much….it felt good though!! 

I moved on to leg extensions where the pain continued. The third set involved a dropset taking my legs beyond failure, the worst part was to follow though with the partial reps. This involved increasing the weight again and then just do a movement of a couple of inches to absolutely get everything out of the muscles….it worked!! 

I tried doing hamstring curls straight after but lying face down on the bench was not possible as my quads were just cramping up and taking my mind off of working the hamstrings. I opted to do some walking lunges instead until my quads were somewhat recovered. I find the lunges much easier on my knees so enjoy doing them. After 3 sets I could go back to hamstring curls and pushed them as far as possible. My legs were then done and I felt pretty sick but that’s ok it just meant I worked hard! 

I did 20 minutes cardio on the X-trainer which helped to push the blood around my legs a bit and ease them off. 

Leg days are a love hate workout. I hate it because it hurts so much and it pushes your mental capacity to the max but then I love them as completing a tough leg workout always gives a huge feeling of satisfaction!! Never skip leg day!!! 

 

My Transformation – Day 11

I had the day off work today but I still got up early in order to have breakfast and get my workout in as I was going up to Liverpool with my mate to watch them play in a European game. 

Today’s workout was shoulders and abs so it was quite easy to get done quickly. The workout was as follows: 

  • Dumbell side raises 3 sets of 10-12 reps superset with heavy partial reps to failure
  • Seated Dumbell press 3 dropsets of 10-12 
  • Rear Dumbell lateral raise 3 dropsets of 10-12 
  • Weighted sit ups 3 sets to failure 

As I am currently having a few issues with my left rear shoulder I have been very form conscious and so try to keep everything as tight and isolated as I can. I’m pretty sure I achieved this as I was hitting failure just about in the right reps.  I was quite happy with my seated Dumbell press as I was going quite heavy but was working on keeping the negative movement to about 3-4 secs which really hurt! The rear delt movement was the hardest as that is where I am very weak at the moment but I kept the weight manageable and focused on form! 

For the ab work I just did them after every set of shoulders that I did in order to keep the workout time down. I didn’t do any cardio as my two spin classes yesterday were tough and I pushed quite hard in them. 

The rest of the day was spent travelling to Anfield and back. It was a good game even though I am a neutral supporter it was good to have a day out like this again. My meals haven’t been that great today, I was poorly prepared so just had to try  and eat and drink as much as I could that was relatively clean. Currently stuck in traffic trying to get home now so could be here for a while! 

My Transformation – Day 10

Today (Wednesday) is usually a pretty busy day for me as I run a few classes throughout the day. I take a body conditioning class in the morning and then take two spin classes in the evening. I also have work either in the morning or in the evening as well as trying to get my food and workout in! 

I got up reasonably early this morning so that I had time to have a decent breakfast and then a bit of time to get to the gym and do a quick triceps workout before my body conditioning class at 9.15am. I had half an hour to do my triceps workout which was as follows:

  • Triceps push down 3 sets of 10-12 reps with 3 triple drop sets
  • Barbell French press superset with close grip bench press 3 sets of 10-12 on each exercise
  • Overhead cable rope extensions 3 sets of 10-12 reps with 3 triple drop sets

I can get quite a good mind to muscle connection with my triceps so I can really push them quite hard and hit failure quite easily. The half an hour workout was plenty of time to get all of the sets and reps in that I had to do. 

I then took my body conditioning class which I did as well so that it got my cardio done. The workouts were based around a 21,15,9 reps workout. They only took 5-6 minutes to complete but they were tough and got everyone working hard including myself! 

The rest of the day was just spent eating and working until I had to take my two spin classes in the evening which again I used for my evening cardio. It’s been a long day but a good one and I have stayed on track with my meals etc so I’m happy. Also had a delivery from Flag Nor Fail arrive this morning which was good. My girlfriend and I had ordered some luggage bags from them ready for our holiday. I really recommend people check out their stuff as well as their YouTube channel as Rob and Dana-Lynn Bailey are both hugely motivating people! 

Spin Class 24 Feb 2016

I wanted to concentrate on some hill work tonight so I did a tri-set that involved all of the hill climb positions. I also threw in a few sprints to mix it up a bit. The session went like this: 

Warm up: 5 mins various positions and paces to warm the legs and body

Hill Climb 1: 

  • Seated Hill 20 secs heavy gear (around 20 rpm) no rest straight into…
  • Hover Climb 20 secs heavy gear no rest straight into…
  • Standing Climb 20 secs heavy gear no rest straight into…
  • Seated hill 30 secs heavy gear no rest straight into…
  • Hover climb 30 secs heavy gear straight into…
  • Standing climb 30 secs heavy gear straight into…
  • I repeated this for 40, 50 and 60 seconds of each position with no rest (people could rest or drop gear if needed)
  • This was a good 10 minute climb altogether

There was then a good couple of minutes rest whilst I explained the next bit:

Alternate Sprints:

  • Seated sprint 15 seconds 
  • Rest 15 secs
  • Standing sprint 15 seconds
  • Rest 15 secs
  • Repeat for 5 sets of each

We then went back to the hill climb I did at the start but this time we started at 60 seconds of each then dropped to 50 seconds of each and so on until we reached 20 seconds of each….

This is where I got mean!…. At the end of the tough 10 min hill climb I went straight into Sally Up Sally down! If you have not heard of this before it is a workout done to the track “Flower by Moby” and the lyrics go “bring sally up, bring Sally down. Set the bike to a little heavier than a seated climb gear and when the lyrics say bring Sally up you go into a standing climb (same gear) when it says bring Sally down you drop into a hover position (same gear) and repeat!! It’s a killer especially at the end of a hill climb!!

There was a couple of minutes to play with at the end so I just did a couple of what I call progressive seated sprints. You start in your normal seated sprint gear then sprint as hard as you can for a minute. Every 10 seconds though you add a little bit more gear on making it that little bit harder. Again your legs are on fire after about 30 seconds.

It was a good session and everyone seemed pleased which always the main thing!

Until next time!!