Monthly Archives: October 2016

Shortcut To Strength – Day 8 – Legs

Day 8 of the #shortcuttostrength trainer and it was leg day today. I thought the programme changed this week to heavier weight and lower reps but it doesn’t it is exactly the same as last week. So it is based on 5 sets of 8 reps with 80% of my 1 rep max. I was training at my works gym so didn’t get chance to video anything. I started with squats and was using 95kg the same as last week but it felt a lot heavier this week! I still completed my 5 sets but didn’t quite hit 8 reps each time. I was a bit disappointed with my sets but I can only stick to the plan and see how I progress. The rest of the session was leg extensions, hamstring curls and walking lunges. The lunges nearly killed me! My legs are already getting sore so it will be interesting to see what they are like over the next couple days!

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Shortcut To Strength – Day 7

Day 7 of the #shortcuttostrength trainer and it was shoulders today. I felt better after my rest day yesterday so it was good to get back in the gym. I did a mixture of heavy barbell presses and some side and front Dumbell raises. I started though with some rear delt work as that is my weakest area. I did a lot of face pulls and bent over rows making sure my elbows were wide in order to hit the delts and not the lats. The good thing about having my own gym in my garage is being able to film and check my form without worrying about anyone else etc. My left shoulder hasn’t felt right for a while. It doesn’t necessarily hurt it just seems to move differently and fatigue quicker than my right. I took my tshirt off and did some banded face pulls to see how my rear delts are working and it’s quite clear there is a difference between my left and right sides. There is also a side difference in the size and shape of my traps again the left looks different to the right. I’m hoping a few visits to the physio will help to correct it. There is a slight difference in strength but nothing major so hopefully a couple massages and release techniques will do the job rather than several weeks of unilateral training. We shall see.

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Shortcut To Strength – Day 6

Day 6 of the #shortcuttostrength trainer and I took a rest day today. I wanted to train shoulders but I woke up with a headache and was feeling pretty sore so just took the day to chill out and do nothing really. It’s a good thing to be able to listen to your body and know if it needs to be pushed or just rested. I feel I have trained hard his week and I have been happy with the numbers I have trained with so I don’t mind taking today off. The plan changes slightly next week so it will be good fun to push hard again.

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Shortcut To Strength – Day 5

Day 5 of the #shortcuttostrength trainer and today was a workout based around increasing power. It included 3 sets of 3 reps of about 8 different exercises with 50% of my 1 rep max. I haven’t trained shoulders yet this week I will probably train them tomorrow though. I did some heavy standing push presses with 20kg dumbells. I was trying to be as explosive as possible in order to increase my power. It was a bit of a strange workout as it was over pretty quickly but was good fun and got the heart rate up!

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Shortcut To Strength – Day 4

Day 4 of the #shortcuttostrength programme and it was back and biceps. The main part was on deadlifts and like the rest of this week it was 5 sets of 8 reps at 80% of my 1 rep max. This worked out to be 130kg which was tough! I managed all 5 sets but only got 6 reps on my last set but I had to hurry as someone else wanted to use the bar so only had a minute or so between sets. I tried to film one set to check my form but four reps in my phone fell over!! My form felt OK think my hips are coming up a little high to soon but the weight moved quite well and quickly which was good. I then hit some rows, pull downs and straight arm pull downs. I then did some cable curls and standing alternate curls for biceps. It was a good session and I’m sure my back will be sore the next couple days.

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Shortcut To Strength – Day 3

Day 3 of the #shortcuttostrength trainer and today was a rest day and I needed it as my legs are pretty sore from the squats on Monday. I just taught my body conditioning class and spin classes today. I did a playing card workout for the body conditioning class which is always good fun. For the spin classes I did some hill work but at slightly higher pace so it was tough! I have written the workouts out if you fancy giving them a go. Let me know how you get on.

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Shortcut To Strength – Day 2

Day 2 of the #shortcuttostrength programme and it was chest, shoulders and triceps. The main work to start with was bench pressing. Like yesterday it was 5 sets of 80% of my 1 rep max which worked out to be 85kg. It was heavy!! I’m not sure if it was because I didn’t warm up enough but my first set did not feel good at all, I only got to 5 reps. I dropped the weight and managed to get the rest of the sets with 80kg (👆🏻4th set). I then did some incline Dumbell presses and cable crossovers to finish chest. There was no way I would have time for shoulders so I will train them on another day. I moved to triceps and just did two exercises of close grip bench and rope cable pushdowns for several heavy sets of each. It’s slightly new for me to just go to 8 reps but I’m enjoying it so far and need to be a bit more confident to go heavy.

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