Category Archives: Pre-training

DTP 4 Week Trainer – Day02: Cardio (1)

Day 02 of the DTP trainer and the plans are for cardio!

Importance of cardio training

Following along the DTP program means working out 4 days a week, and then the days in between consist of a pretty hard cardio training session.
Due to the fact that I cycle every day to work, I’m only going to complete the additional cardio component when possible.


Morning ride to work

Morning ride to work

Today wasn’t one of those instances where I was able to do my cardio component.

In the actual workout plan, Gethin outlines some pretty hardcore training. You can check out his options on
One of the reasons for me not completing the cardio today was that I wasn’t prepred. I didn’t make the time to mentally get ready and say, I need to do a 10km run today, or those circuits set out on the site.

Cardio remains an important part of my daily fitness, which is why I ride to and from work. As a part of this trainer, I would really like to do additional cardio training for 2 out of the 3 days.

An important part, as always, to be successful one needs to be well hydrated and well rested. So on that note, I’m off to bed!



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Pre-training (1 day until start!)

It’s almost here.

Monday 22 April, 2013.
I set that date about a month ago and a lot of my head-space has been focussed on getting ready for that.
So far there have been a few obstacles, such as the 3 days spent in Bulgaria this past week. It was quite a large conference and I did manage to go to the gym 2 of the 3 days while I was there. The hard bit was not eating too much, and this program is built on the idea of a balance between nutrition and exercise. So , if I do want to make some serious progress over the next 3 months, I am going to have to make some sacrifices. Some things I want to cut back on are; drinking alcohol, mindless snacking, missing meals (ideally I will be eating 5 – 6 meals a day), and making up excuses.

This is going to take some serious motivation and dedication, and I know I will succeed!


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Pre-training (1 week until start)

My last entry mentioned that I’d be doing a cardio day on Saturday, which I completed

  • 5.5km run in 27 minutes
    (Average pace: 4.38 min/km)

Sunday also consisted of a 30 minute cardio with the back & biceps workout which was as follows:

The Workout

  • Barbell bent-over row
  • Underhand pulldown
  • Dead lift
  • Dumbbell bicep curls
  • Drag curl

It was a challenge to go on a sunday, especially because I made plans to meet with friends at 1pm. To get around this, I got up earlier enough to fit in a workout beforehand. Also, we were meeting up to go for a picnic. This allowed me to bring along my own lunch, which works well as I got to control what I was eating.

One of the reasons I postponed the start date for this 12 week challenge, is due to a work trip this week that has me going to Bulgaria from Wednesday til Friday. It’s for a work conference so there will be a lot of sitting around and buffet food, so I will do my best to stick to small portions, and maintain 5 – 6 meals per day. Of course, if time permits, I will have to fit in a couple of workouts.

The main workout takes 30 – 45 minutes and when I do a Shoulders, chest & Triceps workout, it includes 30 minutes of cardio, too. So as time will be limited while I’m in Bulgaria,  it will be best to opt for the longer workout tomorrow, then do some shorter workouts if time permits.

No excuses!

Pre-training (10 days until start)

Before starting on any serious fitness program, it is a good idea to ease in to it.

I started on some ‘pre-season’ workouts in March and have been focussing on form and practicing with lighter weights.
Today I hit the gym during my lunch break and worked on chest, shoulders and triceps.
To warm up I spent 5 minutes on the rowing machine.

The Workout
Each exercise consists of 2 sets of 10-12 reps with a warm up weight (2/3rds of working), & the 3rd set til failure.
Resting about 30 seconds between sets, and no more than 90 seconds between exercises.
Here are the exercises:

  • Dumbbell bench press
  • Dumbbell flye
  • Dumbbell lateral raise
  • Bar military press
  • Cable triceps pushdown
  • Overhead bar press

Most importantly, spend some time at the end stretching during a cool down.
And we’re done! This is a quick workout and including warmup/cooldown it took me a bit over 40 minutes.
Yesterday I worked on legs and abs, so tomorrow should be a cardio day. I have to choose if I do 30 minutes of cardio or save that for sunday and work on back and biceps tomorrow.AC

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