New Training Programme

Well, I am now two weeks into my new training plan and so far so good as they say! Following a two week break from the Belly Off programme I booked a session with a PT at my gym in Cambridge to pull together a new plan. I also did some research on various sites and got some great advice from fellow gym goers!

My new routine is based around a Full Body routine using compound based exercises. Compound based exercises utilise more muscle groups and the more muscle groups you work the better the workout. I was referred to an article by a guy called Chad Waterbury on T-Nation on how to construct a decent FB routine:

http://www.t-nation.com/readArticle.do?id=508031

So my new routine looks like the following:

Monday

Squat - 3 sets - 12 Reps
Bench Press - 3 Sets - 12 Reps
Bent Over Row - 3 Sets - 12 Reps
Military Press - 3 Sets - 12 Reps
Deadlift - 3 Sets - 12 Reps
Dips - 3 Sets - 10 Reps

Wednesday

Tuesday is a mix of Cardio and a Weight circuit so it looks like this:

5 mins HIIT session on cardio machine such as Treadmill, Rower, Bike Cross Trainer
Squat - 1 Set - 10 Reps
DB Bench Press - 1 Set - 10 Reps
Deadlift - 1 Set - 10 Reps
DB Swings - 1 Set - 10 Reps

Then I repeat the above but alternate the cardio machine between the Treadmill, Rower, Bike & Cross Trainer for a total of 4 circuits. My PT referred to this as my Fat Burning day!

Friday

Leg Press - 3 Sets - 12 Reps
Bench Press - 3 Sets - 12 Reps
Deadlift - 3 Sets - 12 Reps
Prone Row - 3 Sets - 12 Reps
Dips - 3 Sets - 10 Reps
Pull Ups - 3 Sets - 10 Reps

In addition to the above I play Football on Tuesday's and on Sunday I do a 5k run, which takes me around 25mins. On Thursday and Saturday I rest. Also, before I start my FB I tend to do a 5 min warm up on a cardio machine such as treadmill, rower, bike or cross trainer.

I'm now 2 weeks into my new training programme and about to start my 3rd week. I have dropped another 4lbs since starting the programme and am now hovering around the 12stone 2lb or if you prefer the 170lb mark. So I am pretty much down to where I want to be weight wise so now the above routine should help me to pack on the muscle and reduce the body fat.

I took some key measurements at the start and plan to review these every 6 weeks or so. So will keep you updated on my progress over the next few weeks.