New Routine

One of the things I have learned is to change your routine on a regular basis to keep your body guessing and to mix things up. From what I gather if you keep doing the same thing day after day then sooner or later your body will get used to it and you will not see as much gains coming through. So it is advisable to change your routine every 6-8 weeks or so. In particular mixing up the rep ranges is very important. So one week you may do 3 x 12 and the next week you should do 3 x 8 etc.

As such, I have just changed my full body routine to the following:

Workout A - (3 sets of each with rep ranges between 8 -12)

• Squats
• Incline Bench Press
• Deadlift
• Military Press
• BOR
• Weighted Dips

Workout B -(3 sets of each with rep ranges between 8-12)

• Lever Hack Squat
• DB Bench Press
• Straight Leg Deadlift
• Shoulder Press
• DB BOR
• Cable Pulldown

I alternate between workout A and B three times a week (Mon, Wed, Fri). So one week I do ABA and the next week I do BAB. In terms of weight I have also started to experiment with various pyramid sets. So for instance for Squats I will start off at 70k for 12 then do 80k for 10 and then 90k for 8 etc.

In addition to the above I also start with a 8min HIIT session on the Running machine to get the blood flowing and to warm up. On Tuesday's I still play football and on Sundays I either go for a 30min run or I do 3x8Min HIIT sessions in the gym on Running Machine, Rower and Bike.

I will stick with this for the next 6 weeks or so and then will mix it up again.

Progress Pics

Its been a while since I uploaded some progress pics so here are a couple of pics to show how I am getting along. As you can see a big difference! I am currently at around 14%-15% bodyfat. When I started back in April I was at 26%.

I weighed 14st 8lbs when I started and now I am down to 11st 12lbs. So I have droped around 40lbs! My goal is to now maintain my current weight and get down to between 8%-9% body fat.

Progress Update

Just thought I would give a quick progress update. I am now 6 weeks into my FB routine and have started to mix things up a bit. Its been going really well with some great strength gains and noticable changes in my physique. For example, when I started I was Deadlifting around 70kg for 10 reps. Now I am up to 110kg for 10 reps. My bench has also improved from 45kg to over 60kg for 10 reps. Squats were also going well going from 50kg to 80kg. However, have decided to drop the weight on the squats to concentrate on technique.

The good news is I have lost another 7 lbs. So I am down below 12 stone. My body fat percentage is now 14% and when I started the FB's it was at around 18%. So its definately working.

I have also mixed up the cardio sessions quite a bit. Did my first 3 x 8 minute HIIT sessions on sunday on the treadmill. It was a great workout! I am also going to start introducing Tabata sessions probably once or twice per week on off days.

Will be uploading progress pics shortly!