Tag Archives: nutrition

Shortcut To Strength – Day 25 – Shoulders

Day 25 of the #shortcuttostrength trainer and it was shoulders today. I trained at home today and it was pretty cold in the garage so I did quite a few warm up sets of various exercises. I worked on my seated barbell press and got 5 sets of 60kg for around 5-6 reps which was good. I then moved on to various dumbell exercises. I did some dumbell side raises for a couple of drop sets and then did some bent over rear raises to try and hit my rear delta and lats. I then just finished with some band work trying to create as much tension as possible. I felt much better mentally and physically than I did yesterday so I am certain it was down to dehydration. My left shoulder didn’t play up either which was good.
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Shortcut To Strength – Day 24 – Back


Day 24 of the #shortcuttostrength trainer and it was back day today. I usually enjoy back day as it can be hit in many different ways so keeps the training interesting and fun. I got to the gym and did a few warm up exercises and foam rolling but I really couldn’t get focused into the workout. I felt pretty tired and low on energy for some reason I can only think it was because I was quite dehydrated from my spin classes the night before and I hadn’t replenished my fluids as much as I should have. I did some weighted pull ups and some heavy pulldowns whilst I was waiting for the barbell to become free. I also tried a few random exercises/gym hacks and the one I did like was a form of jockey row which was great to help with warming up for deadlifts. I did a few warm up sets of deadlifts and they felt quite good so I put the weight up to 130kg and did two sets of 5 then thought it felt a bit lighter than it should be so I did my maths and realised I was supposed to have 135kg on the bar!…dammit! so to try and make up for it I put 140kg on the bar and managed to get 3 sets with that (the first being the video). The last set was only really 2 good reps though and I had to drop the weight as I just didn’t have the strength. I finished with some straight arm pull downs but I still couldn’t focus so I just called it a day. There was no real point to try and keep going as the reps would have been poor and it would have just annoyed me even more. I still go the main work done though so that’s the main thing.

Shortcut To Strength – Day 19 – Rest Day


Day 19 of the #shortcuttostrength trainer and I didn’t train today at all. I was on the early shift at work then as soon as I finished I left with my girlfriend to drive up to Manchester as I am attending the Phil learney PT business seminar tomorrow. It took us just over 3 hours to get to the hotel so we just went out for some food, a drink and then had a game of mini golf which was good fun. It’s now an early night before a day of learning tomorrow!

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Shortcut To Strength – Day 18 – Back

Day 18 of the #shortcuttostrength trainer and today was back day. I finished work but had to shoot off to go and do a few chores before coming back and teaching a couple of classes. I only had about 45 mins to get my session in so I started with deadlifts. I did much better than last weeks efforts! I used 135kg for 5 sets of 5 reps. It wasn’t easy but i managed to complete all the reps which was good. I then hit some bent over rows with 70kg for 5 reps. I then did some heavy pull downs which I felt surprisingly strong on and that was it. I could and probably should have done a bit more but I had to get my stuff sorted to take a spin class and then a kettlebell class. I was happy with the training that I got in so that’s the main thing.

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Shortcut To Strength – Day 16 – Chest

 


Day 16 of the #shortcuttostrength and today was chest day. I had a really good workout and was really happy with the weights and technique I was pushing. I had to do my 5 sets of 5 at 85% which worked out to be 90kg. The last set was tough but I just about got the last rep in. I’m not sure if it’s a result of the training or the technique tweaks I have been making or both but the weights felt good and went up relatively easy compared to other weeks. I only trained chest today as didn’t have time to fit arms and shoulders in but that’s OK I can make that up another day in the week. My appetite seems to have gone up a bit recently which is a good sign! My legs are pretty sore today mainly my quads but they aren’t quite as bad as I thought they would be, although it’s usually two days after that it really kicks in!!

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Shortcut To Strength – Day 15 – Legs

Day 15 of the #shortcuttostrength trainer and it was legs today. The training changes slightly this week in regards to the reps and weight. It is based on 5 sets of 5 reps at 85% of my 1 rep max. I trained at my works gym today as I had work in the afternoon. What I didn’t do was pre book the squat rack (we only have one!) so when I got to the gym there was no free slots. Luckily my mate was about to start his leg session just as I got there so I jumped in there with him. 85% of my 1 rep max is 102kg so I put 102.5kg on as that’s as close as I could get it. Because we didn’t have much time on the squat rack we had to rush our warm up and somehow try to get 5 sets each in within our 20 minute slot. My warm up sets felt terrible and my right quad felt really tight for some reason. I tried rolling and massaging it in between sets which helped a little. The more sets I did though the better it felt. I got the 5 sets done just in time and they felt pretty good considering I was only really having 1-2 minutes rest between each set. I did kick myself a bit after as I think I should have tried it with 105kg. My form felt ok but I was leaning forward quite a bit which wasn’t great, I still got the weight up and my knees felt fine but I think I could have sat upright a little more. The rest of the session we just kind of made up as we went along and so did some kettlebell front squat, leg extensions, leg press, hamstring curls and lunges. It was a tough session but felt good. Its always good to have a training partner at times as it can get competitive and push you that little bit harder. Quads are getting sore already though so the next few days will be fun! 

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Shortcut To Strength – Day 14 – Power Focus


Day 14 of the #shortcuttostrength trainer and today was all about developing power and speed. I had been at work all day and I really didn’t fancy training today but then at the same time I didn’t want to miss this session. As soon as I got home I got changed and went into my garage and got straight to it. My girlfriend was cooking dinner so I only had 20-25 mins to get it done. I made the routine into a bit of a circuit in order to get through it quicker. The weights weren’t heavy today but the movements were explosive to help generate power. I was doing 5-10 reps on each exercise which when added all together was a tough little circuit.

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