Archive for the ‘Gym – Routine & Workouts’ Category

Happy midweek everyone!
If you are a devoted follower of my journey and blog let me firstly apologize for the lack of workout logs over the past few days. It does not mean that i haven’t been going to the gym but yet I am just starting a new programme based on different protocols and so on. I will look to post a general update this weekend to brief on my new scheme.
I’ve also started officially cutting this week but I’m taking this week to decide my final diet approach to this cut, again i will provide further details on this this weekend.
Till then, hope you all have a great rest of the week!
Live Healthy, Lift Heavy! and above

It’s here guys, Friday has finally arrived and what else if not a cheeky arms day on a Friday!

So today as opposed to hitting my usual gym I decided to just pop around the corner from my flat where I have a few dumbbells, barbell and some elastic bands which was enough to get a really good arm workout. Anyway as I don’t have a pre-set schedule for Friday and due to the slight change to the usual friday routine I actually ended up not taking of which exercise I did. What did change though is that I included some supersets and drops sets, no particular reason to this apart from just adapting to the equipment I had available. So apologies for not posting today’s exact workout log.

Tomorrow is a rest day and next week I will be de-loading.

I have some exciting times ahead as I have officially decided that I am going to start properly cutting therefore starting on Sunday I will keep a closer control of my macros. Also will be adopting a slight new style of training. More on both topics soon!

Anyway it’s friday and I am off to go and enjoy myself with some friends for a few drinks. Will aim to have some work done to my blog this weekend so watch out this space!

Have a cracking start to the weekend everyone!

Right straight to the point today, was slightly later in the gym today then usual due to work commitments so energy levels may have been impacted slightly. Nonetheless not making excuses and still got it done as it was the last day of my third week of the Jim Wendler´s strength programme before I do a de-load week next.

Nothing in particular to highlight from today´s workout so here it is:

Overhead Barbell Press a.k.a. OHP – Delts & Traps

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 50kg x 5 reps
Set 2 @ 55kg x 3
Set 3 @ 62.5kg x 7
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 42.5kg x 10
Set 5 @ 42.5kg x 10
Set 6 @ 42.5kg x 10

2. Rope Face Pull 3:1:1
2 sets x 10 – 12 reps

3. Seated Lateral DB Raises
4 sets x 8 – 10 reps

4. Cable Front Raises [Straight Bar] 3:2:1
2 sets x 12 – 15 reps

5. Barbell Shrugs
Set 1 @ 100kg x 10
Set 2 @ 100kg x 10
Set 3 @ 100kg x 10
Set 4 @ 100kg x 10
Set 5 @ 100kg x 10

6. Plate Shrugs
2 sets x 20 reps

As opposed to Monday where my motivation level throughout the day was probably 7.5/10 , today I really just felt a complete lack of motivation during the day and probably would say that I was at a motivation level of 2/10 during work – perhaps contributed by the fact that I am limping around because of said dropped dumbbell on my feet! It is really bugging me but I´m still not able to tell what the actual damage to the foot/ toes is/are as the main pain it´s currently coming from the skin that got ripped off my toes.
Anyway this is not a complaining journal so upwards and onwards! So I nearly adapted my schedule today due to this silly injury and almost didn’t do Deadlifts. However… as I got to the gym, for some reason I felt that perhaps my foot injury wasn’t going to impose and my motivation level all off a sudden increased so I decided to give it a go!
And I am glad I did as it proved to be an absolute tremendous session! Probably hit my PB for deadlifts at 162.5 kg for 10 reps and felt that I could have perhaps even go further. In terms of the workout routine itself, the only real change from last week’s deadlift and back session was at the abs ection where I decided to finish off with a circuit with no rest in between. I was feeling particularly good during the workout so decided to limit the usage of straps and belt to only the one heavy deadlift set.
Also something I noticed that might have impacted my workout today was my pre-workout meal so I will keep that in mind and see if repeating the formula on tomorrow does indeed give me that energy boost during my gym session.
 Here´s today workout log
1. Deadlift Week 3 of 5/3/1
Set 1 @ 130kg x 5 reps
Set 2 @ 145kg x 3
Set 3 @ 162.5kg x 11 (with straps and belt)
Back Off Set
Set 4 @ 125kg x 10
Set 5 @ 125kg x 102. Bent-Over Barbell Row Overhand Grip – Explosive
Set 1 @ 85kg x 8 straps
Set 2 @ 85kg x 8 straps
Set 3 @ 85kg x 8 straps
Set 4 @ 85kg x 8 straps

3. Double D-Ring Handle Cable Vertical Row 3:1:1
2 sets x 12 – 15 reps

4. Wide Grip Pull Down 3:1:1
2 sets x 12 reps

Abs Circuit: 3 sets of non-stop

Lying leg raises x 15
Side Oblique Crunches x 15 each side
Reverse crunches x 15
Broom Twists x 50

Beautiful day here in Madrid, sun out… blue skies… that feeling of Spring is up in the air!

To celebrate I went and hit some chest and arms today in the gym. Throughout work today I was feeling really up for the session however today really was one of those days that I just don’t even feel like writing about.

Had an extremely poor session and ended up not hitting the reps and weights I wanted to in the bench press.
And just to put the sherry on top I dropped a 36kg dumbbell on my feet, still not entirely sure on the final damage but it is swollen and not looking great (tempted to post a photo of it but it is looking utterly disgusting…).

In all honesty I do feel that today’s session may have been somewhat impacted with the slight modification to my peri workout nutrition specially the pre-workout meal – reduced carbs and upped the fats. Although I felt lack of the initial energy I did feel that as the session went on my energy was actually quite constant throughout as opposed to an usual decline that I get towards the end of the sessions. Anyway I still decided to end my session today after arms and leave abs for another day mainly due to the pain my foot was in.

Tomorrow is meant to be a rest day however I am considering attempting to do some HIIT and Abs – feet permitting obviously. Hopefully a few pain killers and I will be able to get some sleep.

Hope you all had a cracking start to the week!

Bench Press – Chest, Arms (Bis & Tris)

1. Bench Press Week 2 of 5/3/1
Set 1 @ 72.5kg x 5 reps
Set 2 @ 82.5kg x 3
Set 3 @ 92.5kg x 4

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 9
Set 3 @ 32kg x 8 * Dropped the weight on my toe when re-racking the 36 kg DB and in the pain I rested about 30 seconds between this set and the last so did hit the reps I was hoping for

3. Weighed Dips – tempo 3:1:1
Set 1 @ 15kg x 8
Set 2 @ 15kg x 8
Set 3 @ 15kg x 8
Set 4 @ 15kg x 8

4. High Cable Cross-Overs 1:2:1
2 Sets x 20 reps

5. Standing DB Single Arm Curl
3 sets x 12 reps (each arm)

6. Standing overhead Single Arm DB extension
3 sets x 12 reps (each arm)

7. Strict form Single arms Cable Tri Push Down (No Handle)
1 sets x failure + 3 forced reps

8. Strict form Single arms Cable Tri Push Down (No Handle)
1 set x 15
1 set x 15 + 3 Forced Reps

Hi everyone, hope you all having a great weekend! I know everyone says it but it does feel like weekends just fly by!

On Friday I had a few too many drinks which lead me to spend saturday on the sofa watching TV. The only form of exercise I did yesterday was  a nice long stroll around to get some bits and pieces. Also relaxed in terms of diet and an uncontrolled refeed day eating way above what I was meant. Nonetheless I ensured that those extra calories were put into good use in my session today where I enjoyed my usual leg day. Nothing major to point out regarding today’s session, a few modifications in sets and one change in one of the exercises but on the same lines as last week’s Squat day.

Today also marked the start of my last week of the 5/3/1 programme before a supposed de-load week. At the moment it is looking likely that I will take the reload week next week to reassess some aspects of my training as well as my diet. Will you keep you posted on this throughout this week as I start gathering my thoughts together.

Have a great start to the week!

Legs – Quads/ Hams & Calves

Warm Up: Dynamic stretching and mobility work

1. Squats  Week 3 of 5/3/1
Set 1 @ 107.5kg x 5 reps
Set 2 @ 121 x 5
Set 3 @ 135 x 7
Back Off sets
Set 4 @ 100kg x 11
Set 5 @ 90kg x 11 (-10% previous set)
Set 6 @ 80kg x 11  (-10% previous set)

2. Explosive Deep Machine Hack Squat
3 sets x 15 reps

3. Hip Abductors – tempo 3:1:1
2 sets x 12 reps

4. Leg Curls 3:1:1
3 set x 12 reps

5. Single Leg/Arm RDL
1 set x 10 reps

6. Standing Machine Calf Presses
5 sets x 8 reps

7. Rotatory Calf (30 – 45 Sec rest between set)
3 sets x 15 reps

7. Barbell Walking Lunges
2 Sets x 10 reps (each leg)

The weekend is finally here! It´s Friday so for me that meant no 5/3/1 in the gym. Instead I dedicated today to the commonly known Guns Friday in the fitness community. A day which we set our sights on getting those arms pumped to fit them into a nicely around the arm tight t-shirt in an attempt to impress ladies on a night out!

Anyway more to the point, I do feel that my arms are a very lacking body part in my aesthetic therefore I am dedicating this free gym session to really try and develop them. However I like to make this session a free and creative one so I try out different things and exercises.

Really enjoyed today´s session and yes… I do love a getting a good bicep and tricep pump! Also quite enjoyed my cardio today as instead of the usual lazy bike I decided to do do a MIIT – Moderate Intensity Interval Training; on the cross trainer

Also I will be posting about my diet soon but for today´s session I reduced carb intake and increased fats pre-workout in order to try and avoid that bloated feeling. I will be sticking with this for a week or so to see how my energy levels fluctuate. But for tonight I am off for a few drinks and enjoy myself as I have tomorrow off and my next session will be Sunday!

Free day – Biceps/Triceps, Cardio MIIT

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh
Also still part of today’s warm-up a superset of:
1a.  Close Grip Pull Ups 3:1:1
2 sets x 10 reps
1b. Dips  3:1:1
2 x10

2. Close Grip Bench Press 5 sets x 7 reps

3. Standing Weighed Bar Curls 4 sets x 8 reps

4. Incline EZ Bar Skull Crushes 3 sets x 12 reps

5. Flat DB curl 3 sets x 12 reps

6. Strict Form Tricep Cable Rope Push Down 2 sets x 15 reps

7. Cable Rope Hammer Curl 2 sets x 15 reps

Cardio MIIT on Cross Trainer : 20 minutes – around 300 calories