Tag Archives: training

Shortcut To Strength – Day 27 – Power Focus


Day 27 of the #shortcuttostrength trainer and it was the power focus workout today. I didn’t want to spend ages in the gym today so put together a bit of a circuit and did that for 5 rounds. I did back squats, explosive push-ups, weighted pull ups, tricep push downs, bicep curls and then dumbell press. It was for only 5 reps each as the idea was to try and be as explosive as possible. It was a. Ice little workout and I certainly worked up a sweat. The workouts for next week change again and is focussing on 2 reps at 95% of 1 rep max so it’s going to be tough! I’m looking forward to it though.

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Shortcut To Strength – Day 26 – Rest Day


Day 26 of the #shortcuttostrength and today has been a rest day. I haven’t really done much apart from chill out at home in the morning. In the afternoon my mate was up with my god daughter and I haven’t seen them for a few weeks so my girlfriend and I went to see them. We went for a quick walk in the woods which was nice even though it was pretty cold! It’s nice to just spend time relaxing and spend time with friends.

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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 23 – Chest


Day 23 of the #shortcuttostrength trainer and it was chest day. I had to do 5 sets of 5 with 90kg on the bar. I was training at my work gym today and it felt heavy today! I did a few warm up sets then got into my working sets. The first set didn’t feel too bad but the next four just got worse and worse! I managed to get 5 reps out on each set so that’s a good thing. The last rep on the last two sets probably wasn’t too great as I was about two inches off my chest. I then moved on to 5 sets of incline barbell bench press with 70kg and they went quite well actually in fact the last two sets went up a bit better than the first couple for some reason. I didn’t feel too great during the incline sets tho as I think I had my dinner a bit too close to my workout meaning I felt a bit sick especially after drinking my pre workout quite quickly! It put me off a bit but I did some work on cable flyes before calling it a day as I couldn’t shift my sick feeling. I got the work that I needed to do done so I’m happy with that. I got home to my delivery of the book “tipping point” as I had ordered it after it was recommended by Phil learney on his seminar at the weekend. I’m not usually one to read books but I definitely need to do it more to further my education and give me better knowledge and skills in my own writing. I will have a read and give my review once I finish it – probably in about a year!

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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 22 – Legs


Day 22 of the #shortcuttostrength trainer and it was of course leg day! I’m still on the 5 sets of 5 reps at 85% but this week I decided to up the weight a bit. I completed my sets last week with 102.5kg but I felt I could have gone heavier so this week I put 105kg on the bar. I managed to complete them so I am really happy with that. A couple of times I rolled forward on to my toes slightly which made it harder but I will work on the form again and maybe try a few more low bar squats. I did some leg extensions, hamstring curls and lunges to complete the session. I felt strong and I’m looking forward to attempting my 1 rep max again to see how far I have come.

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