Tag Archives: exercise

DTP 4 Week Trainer – Day01: Legs & Upper Abs

Until my next 12 week program, I decided to get started on a 4 week trainer rather than trying to make up my own routine.

The verdict: DTP

Over the past few weeks, my training has gotten a bit lax because I was relying on myself instead of looking at a proper workout plan. The aim is to get back on track and build on that consistent gym routine of 4 days a week + active rest days (cardio) in between.

Rather than letting all my hard work go to waste – I have decided to kick-off a 4 week trainer from BodyBuilding.com

Today’s workout was

Leg Press

10 sets of 50,40,30,20,10,10,20,30,40,50 reps

supersetted with

Calf Press On The Leg Press Machine

10 sets of 40,30,20,10,10,10,10,20,30,40 reps

followed by

Decline Crunch (Performed with weights)

5 sets to failure

Needless to say, my leg’s will be thanking me in about 48 hours when the DOMS hits me. For now, I’m going to rest up and get ready for tomorrow’s cardio.

-AC.

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Week 11 Roundup: Days 73 – 77

To say that this week has been absolutely manic, that I can’t remember  a busier week aside from end of semester at uni, running around trying to get everything done…even that would be an understatement. While I am typing this late on a Sunday night, I am doing my best to hold my head up and make sure I don’t fall asleep on the keyCZiouczxklj .. . . z z z

Haar har! A Joke!
I am tired though, and as this week comes to a close I want to reiterate the importance of proper rest and hydration.
The last few days have gotten quite hot (surprisingly for London) and I made sure to drink plenty of water.
So in order to get plenty of rest, and be sure I’m at 100% to finish off strong, and record our second session of the podcast tomorrow – I am just doing a weekly wrap up of the workouts. With intentions to returning and elaborating a bit more comprehensively about the week that was. Until then…

Wednesday 10

The Workout (Back & Biceps)

  • One-arm row
  • Lat pull down
  • Barbell deadlift
  • Alternating dumbbell curl
  • Hammer curl

-AC.

Thursday 11

The Workout (Shoulders, Chest & Triceps)

  • Dumbbell Bench Press
  • Flat bench dumbbell flyes
  • Dumbbell Side Lateral raises
  • Seated barbell press
  • Triceps Pushdown
  • Lying triceps press/skull crushers

-AC.

Friday 12

Active rest day

Saturday 13

The Workout (Legs & Abs)

  • Machine leg press
  • Machine leg extension
  • Machine leg curls
  • Straight leg barbell dead lift
  • Single leg dumbbell calf raise
  • Lying bench curl
  • Crunches
  • Hanging leg raises

-AC.

Sunday 14

Then today had to be switched for tomorrows workout as I decided to go out and enjoy the sun with my girlfriend and some friends. S owe made sure to get in some fast paced walking, then the next 3 days will be spent in the gym.
So I best be off as it’s another big week ahead.

Tomorrow already is quite exciting, it marks:

-The final week of my 12 week lean body fitness challenge
-Final week of my goal to cycle 650km in 4 weeks
-Recording of session 02 of the SuperHueMen podcast!!!

I will be posting the link up on Tuesday.

-Adam.

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Week 11: Day 72 – Active rest day, Boris ‘bikes’ Johnson, & my 1st Krav Maga lesson

I seriously think yesterday was one of the best days of my life!
Then, today I spotted Boris Johnson at the red lights on the ride home from work and he was happy to pose for a picture. And that totally made my day today, too!

Mr. Bikes himself, Boris Johnson and I
Mr. Bikes himself, Boris Johnson and I

There was just so much going on yesterday, contacting people I haven’t spoken to in ages, creating totally new connections, recording my very first podcast [!!!], getting a discount at Starbucks… And all of this on a Monday!

Who would’ve thought that MONDAY could be called one of the best days of your life?

Then today happened.

Grabbing life by the Cojones!

It just felt even more exciting. Knowing that I achieved something that I planned. I came up with an idea and manifested that in to reality and it was awesome! Hopefully that means tomorrow and every day after is just  going to get better and better.

The fact that I actually put a plan in to action and recorded a pilot episode is amazingly rewarding – it’s one of those things that when you think about it and try and plan for it and research and prepare…before realising, I started to become overwhelmed and distracted and it becomes easier to make up excuse why not to do it.

So instead, by just doing it and not worry about what’s going to happen – it turned out better than I could have planned for.

Looking externally for feedback

Today was a rush too, because I sent the Pilot episode around to some friends and family and have started getting back some really, really helpful feedback which is going to be great for the development of the series when we go to launch for real next month.

Tonight I finally managed to try my first lesson of Krav Maga which was meant to be last Tuesday but I had to postpone.
Krav was really enjoyable and something that I will consider adding in to my fitness routine. It’s good to mix things up a bit which is why I really enjoy doing the occasional yoga sesesion, too.

Also, I’m well and truly on the way to hitting my target of riding 650km’s by the end of this challenge, too.

Week 3 progress
Week 3 progress

It’s really coming down to the wire now so I’m just going to keep on focussing on doing the little things that have gotten me this far.
Tracking my food intake in my journal, take weekly progress photos, measurements and doing daily (or almost every day) posts on here.

-AC.

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Week 10 Day 67: Legs & Abs

I’m writing this post just before I head out to a gig in the city. Pretty excited – I’m going to see Flume, an awesome DJ from Sydney, Australia. Check out this tune, I love it!

I knew tonight’s plans would mean that I wouldn’t have time for the gym, so I made time and went during my lunch break.
Legs and abs usually require a bit more time to rest between sets because of the muscle volume, I find it takes about 90 seconds to 2 minutes to catch my breath. As opposed to upper body workouts where I usually only need about 30 – 45 second breaks.
Knowing that I’d need that bit of extra time, I grouped my workouts in to super sets to try and smash it out quicker.
The end result; a sweaty mess and wobbly legs!
Luckily I had that extra time to cool down afterwards before showering and heading back to work.

The Workout (Legs & Abs)

  • Machine leg press
  • Machine leg extension
  • Machine leg curls
  • Straight leg barbell dead lift
  • Single leg dumbbell calf raise
  • Lying bench curl
  • Crunches
  • Hanging leg raises

-Adam.

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Week 10 Day 66: Active rest day and thoughts about starting a podcast

Screw it. Let’s do it! – Richard Branson

So after having a few chats with a mate, we have decided that we’re going to launch a podcast next month! I pushed for next month because I think we may as well get started and see how it goes.

The truth is, the more that I listen to podcasts, the more time I spend thinking about actually doing one. To be perfectly honest, I’m thinking about it A LOT.

This 12 week fitness challenge that I’m currently doing is coming to an end. It’s got me thinking about what I should do next.

Sunday 21 July is the scheduled end date for this 12 week Lean Body Challenge.
I’m definitely going to move on to another 12 week program, I’m just not sure which one yet.

If anyone has some suggestions about workout plans, I would love to hear from you!

Also, if I was to do a podcast on fitness, what would you like to hear about?

Today’s active rest day was spent cycling to and from work. I also found out today that we are moving offices, so instead of a 13km ride to work, it’s going to be a bit over 19km’s. So it will be interesting to see how my body reacts to all of that extra cardio.

Anywho, thank you very much for stopping by and please feel free to leave a comment below.

-Adam.

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Week 10: Days 64 – 65

Monday was the first time that the workouts have reset to be the same breakdown as day one, that it’ll be Back & Bi’s, Shoulders, Chest, & Tri’s, followed by an active rest day and then a legs & abs day. Setting up then following through with that routine has been one of the factors to creating a successful habit. Also, the use of a workout journal has helped keep me on track. So that when I know what workouts are planned for which days, it makes it easier to plan activities throughout the week as well as meal preperation. Another big key to success.

As mentioned yesterday, I have been thinking a lot about doing a podcast with a friend. I’ve been listening to quite a lot, too.
So that has been taking up some of my spare time while I am still focussing on my fitness, I think I’m going to have to make sure I do continue doing daily entries becasue at the moment I’m feeling slightly behind.

Regardless, I hope that in the coming weeks i’ll have some exciting news!

-Adam.

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Weekly update on cycling goal

Just a quick post, following up from last week when I set a goal to cycle 650km in 4 weeks.

Over the last week I’ve clocked up 245km’s, which is just under 40% – I think I might have to readjust the total.

Week 2 of cycle goal

Week 2 of cycle goal

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Week 09 Day 58: Legs, abs, yoga & a new fitness goal.

Wow – What a busy day! And a great start to my…
*New fitness goal*:  To Ride a total of 650km over the next 4 weeks. This will be that extra push to keep me committed during the final quarter of my current 12 week challenge.

Setting a new goal!

Setting a new goal!

Today I had the opportunity to fill in for a work colleague as a participant at a one day course held by D&AD; The Art of Art Direction which was an amazing and inspirational experience.
The course was a held at a location a wee bit farther out than where I work, that meant I had a bit of an extra ride this morning.
Then, after finishing it was time to head to the gym for a lower body workout. Finally, after that it was time to hit the yoga mats for my weekly class, followed by the evening ride home!
I’m sure I’m going to feel quite exhausted tomorrow so I’m going to be sure to get a proper nights rest tonight.

The Workout (Legs & Abs)

  • Machine leg press
  • Machine leg extension
  • Machine leg curls
  • Straight leg barbell dead lift
  • Single leg dumbbell calf raise
  • Lying bench curl
  • Crunches
  • Hanging leg raises

-AC.

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Week 07 Days 44 – 46

I’m doing a summary of the past few days because I’ve fallen a little behind and it’ll be easier than going through and backdating posts.

Still following the day to day plan, riding to and from work, and hitting the gym with active rest days, too.

A lot of time after work this week has been spent getting food prepped for the following days. It’s a time consuming process, and I’m thankful that my gf is putting in so much effort to make sure we are getting healthy meals every time.

I’ve also started researching a bit more in to how much protein I should be taking in each day as I think I might be taking too much.

Apparently there’s only a certain amount of protein your body can process each day and also loses a certain amount naturally.
Depending on how much physical activity you do also impacts how much you should take.
Now that I have started riding about 30km’s a day, it means I have to eat quite a bit more so I don’t run out of energy (or burn up too much muscle mass!)

For the remainder of this challenge, I’m going to drop my protein to 20g’s per shake, instead of 30.
Also, I’m going to cut my creatine intake by half and keep it to post workout only.

These decisions were spurred on somewhat by The Hodge Twins.

Will have to update the past couple days later on.

Day 44
Legs & Abs

Day 45
Active rest day

Day 46

The Workout (Back & Biceps)

  • Bent-over barbell row
  • Lat pull down
  • Barbell deadlift
  • Alternating dumbbell curl
  • Preacher curl

I was feeling a little weaker in the left arm this week so I did two reps for every one I did with my right arm.

-AC.

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Week 07 Day 44 – Legs & Abs

Just have to post the workout here as I’m a bit behind.

The Workout (Legs & Abs)

  • Back squat
  • Dumbbell lunge
  • Machine leg curls
  • Straight leg barbell dead lift
  • Single leg dumbbell calf raise
  • Bicycle kick
  • Medicine ball leg lift
  • Hanging leg raises

-AC.

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