Can you see the difference?
Thursday, 6 November 2008
Update
Quick update as I have been busy lately and not had a chance to post anything.
I have just got back from a 10 day holiday in Dubai. So lots of eating, drinking and generally treating my body like crap! I was a little worried as it was the first time in 6 months I have really let myself go. I was convinced that I had put on at least 7lbs.
However, got back and weighed myself and I had only accumalated a 3lb weight gain. So not that bad! Give me a week and that will be gone again!
First week back in the gym and I have decided to go back to FB for the time being. So I am doing a kind of Chad Waterbury TBT programme but using my own rep ranges. I am also incorporating back-off sets. This is where you reduce the weight by about 40% for the last set and do as many reps as you can until failure. It gives you a good pump and can really help promote muscle growth.
However, I am thinking of trying the Daniel Craig workout which is available on Mens Health:
http://www.menshealth.co.uk/Fitness-&-muscle/built-like-bond-daniel-craig-workout/v3
It seems pretty basic and straight forward and well... it worked for him!
So might give that a bash starting next week.
Am going to work hard over the next 5-6 weeks to drop as much body fat as I can before the christmas binge! Will post progress pics soon.
I have just got back from a 10 day holiday in Dubai. So lots of eating, drinking and generally treating my body like crap! I was a little worried as it was the first time in 6 months I have really let myself go. I was convinced that I had put on at least 7lbs.
However, got back and weighed myself and I had only accumalated a 3lb weight gain. So not that bad! Give me a week and that will be gone again!
First week back in the gym and I have decided to go back to FB for the time being. So I am doing a kind of Chad Waterbury TBT programme but using my own rep ranges. I am also incorporating back-off sets. This is where you reduce the weight by about 40% for the last set and do as many reps as you can until failure. It gives you a good pump and can really help promote muscle growth.
However, I am thinking of trying the Daniel Craig workout which is available on Mens Health:
http://www.menshealth.co.uk/Fitness-&-muscle/built-like-bond-daniel-craig-workout/v3
It seems pretty basic and straight forward and well... it worked for him!
So might give that a bash starting next week.
Am going to work hard over the next 5-6 weeks to drop as much body fat as I can before the christmas binge! Will post progress pics soon.
Friday, 19 September 2008
Christian Thibaubeau Workout
I have recently changed my workout to a Christian Thibaudeau workout based around the concept of Destroying Fat. Here is a link to the original article on T-Nation:
http://www.t-nation.com/readArticle.do?id=1499282
The workout I have put together looks like this:
In addition to the above I also perform 2 HIIT sessions a week and 1 standard cardio session. I usually do the HIIT sessions at the end of the Strenth sessions and the cardio session at the end of the Lactic Sessions. The first stime I did the lactic training session I nearly went sick! I am just finishing my second week and its going well!
Will keep everyone posted on my progress over the next 6 weeks or so.
http://www.t-nation.com/readArticle.do?id=1499282
The workout I have put together looks like this:
In addition to the above I also perform 2 HIIT sessions a week and 1 standard cardio session. I usually do the HIIT sessions at the end of the Strenth sessions and the cardio session at the end of the Lactic Sessions. The first stime I did the lactic training session I nearly went sick! I am just finishing my second week and its going well!
Will keep everyone posted on my progress over the next 6 weeks or so.
Friday, 29 August 2008
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)
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.
Sunday, 24 August 2008
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.
Friday, 15 August 2008
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!
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!
Monday, 21 July 2008
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.
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.
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