Tag Archives: lean body

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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12 Week LeanBody challenge: complete! Overview Part02 – Ready, Set… GO ! ! !

I’m the kind of person that likes to prepare somewhat before making a commitment. The way that I like to research is by looking around at different options and comparing what’s on offer. By doing that, I start to get a bit of a feel for which one might work for me.

http://instagram.com/addosh#

A picture of my back towards the end of the challenge http://instagram.com/addosh#

There’s a certain level of research that I get to and then it’s time to make a start.

Before preparing for this fitness challenge, I checked out different workout plans that were on the website, BodyBuilding.com.
There’s a feature that lets you define your goals and it suggests the different plans available on the site – all are free!

The options are muscle building or weight loss and one that caught my eye was a 12 Week Daily Trainer With Kris Gethin!

Slowly, I went through every single page; nutrition plans, supplementation, and then I watched every single workout plan (different each day).
One huge benefit of this particular training program is that Kris Gethin goes through the training with you.
The videos show his progression, yet, what I enjoyed about it was the tiny snippets of wisdom that come through, too.
It’s a non stop battle every day, pushing past the limits and dealing with ever changing issues that might come up.

There are days where he has to travel and carry his food with him, it shows how to cope when you are sick and your energy levels are drained.

These are all real situations that we all deal with throughout our lives.

About halfway through I decided that it wasn’t the trainer for me…yet. Not a complete loss though, there was plenty to take away from the videos.

I then compared that trainer to some of the other options and eventually decided to do (link)  Lee Labrada’s 12-Week Lean Body Daily Trainer.

Recording results

One of the greatest tools that I used that helped me in the beginning was a workout journal. I picked one up online and I’m sure you could find one, too.

I decided that Monday was going to be my start day and that at the start of every week I would record all my body measurements.
Taking photographs each week is another good way to track results.

By having these records to compare, figuring out what areas I want to improve and making adjustments to a workout is a lot easier.

I made myself familiar with the workout beforehand, and would enter it in to an app called iFitness.
Then I would take my phone with me to the gym and refer to the workout for the day, as well as entering the results after each set.

There are plenty of ways to record results, both in print and digital. Whichever is easiest for you, go for it!

Tracking progress

So we’re all set. We’ve got;

-Methods for recording results; workout diary, mobile apps etc.

-Workout plans; printed out sheets or mobile

-Video tutorials to show how to do the exercises correctly

At this point it’s very important to start familiarising yourself with the above.

After having everything ready it’s time to reaffirm that start day. Mine was set for a Monday, but you can do whatever the day of the week you want. Take your intial body measurements, photos, and whatever you want to record for the next 12 weeks.

Let’s GO!

The next part of this wrap is is going to be about: Reacting to road bumps, Staying on track, and approaching that ever important FINISH LINE * * *! To be continued.

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12 Week LeanBody challenge: complete! Overview Part01

A little over 12 weeks ago…

Obligatory comparison shot

Obligatory comparison shot

Well, it was actually closer to 13 weeks as I had to take a weeks break, due to some nasty food poisoning.

I set out at the start of this year like most. I told myself that I am going to continue on my path to living a healthy lifestyle, go to the gym, eat right… The usual promises.
However, this year I really wanted to see the differences.

The last week of the challenge was actually the hardest for me. (Other than the food poisoning!) I was quite fatigued and I was even finding it hard to motivate myself to go to the gym.  Which was surprising as I have built up a good routine of going to the gym 2 days, having an active rest day, then 2 days on again and so on.
Anyway, I managed to push through and finish off absolutely every single work out. All 84 days!!!

There are parts of my blog where I have missed a day or two, and a few workouts here and there. I even missed out writing up the majority of last week.
I am going to write it all up.

Before I do that though, I am going to write up my general overview of the entire challenge. As it all comes back to me, this evening.

Monday 22 Jul. 13
8.19pm

The main points that I will be going over for this entry will be divided up. Depending on the size, I might have to split it over two or three posts, too.

Pre-training / Research

When I first decided to start going to the gym again, I knew that if I was to see any sort of results, I had to do a bit of study.

I have been in and out of gyms for years now. On and off with sport, I was usually in average shape, being fit enough, but not super fit. I had always had a bit of extra belly flab, too, so I was considering losing a little weight.

The hardest part is always getting started but once you decide on something, eg: “I am going to join a gym.” Everything else starts to fall in to place.

So I joined the gym.

This time I didn’t want to go in there and do full body workouts for hours on end. I didn’t want to waste my precious time sweating away. Not only is that extremely boring, it’s pointless because it just doesn’t work.

One of the best research tools for me of course, is the internet. One resource where I spent a lot of time was on BodyBuilding.com.
I found the site very useful because it offers a range of exercise plans, with full video tutorials. They cover everything from the exercises you can do, the meals you can eat, basically it has everything that you need, for the goals that you want to achieve.

I decided that rather than being massively bulky and getting myself in to shape like some of those extremely talented and dedicated people in the Bodybuilding community, I could still learn from some of their principles, and take those to apply to my own philosophies.

Setting your own goals

Just like the research stage, it’s important that you don’t get too bogged down here.
When starting out with something fresh, I like to set myself goals that I know I can achieve, as long as I am willing to work hard for it.
The options from the workout plans that I was looking at were:

A 12 week trainer – hardcore bodybuilding
A 365 day workout plan – I’m not ready to commit to that (just yet!)
A 3 week shredding diet – f*ck that!
And a few other trimming down options.

The one I chose was the 12 week Lee Lebrada LeanBody Trainer.
My reasons for choosing this came down to sitting through and watching all of thie overview and introductory videos from this, and all the other programs.
Kris Gethin’s 12 week Trainer looks like a really good option for those looking to increase in size (something that I will consider soon). It’s also a really good series to sit through because he takes you to gym every day, so he offers pretty good advice and tips along the way. However, as I was looking to start off simple, the LeanBody program was more suited to my goals.

Basically, my knowledge of the weights and exercises inside of a gym was moderate – I know my way around.
The only problem in the past was that I never really set goals, and never gained the desired results…because I didn’t know what I wanted.

This time, I made the decision to lose some belly flab, tone up, and lay the solid foundation for building upon. By that I mean that I wanted to focus a lot more on form rather than lifting heavy weights. The main reason for this is to ease in to things a bit more.

This is about paving the way for some long term changes. I really wanted to make sure that I was not setting myself up for failure. So rather that saying “I want to gain 15kg’s of lean body mass and be benching 100 in 12 weeks and a 6 pack and run 5k’s in under 20 minutes and this and that…” – I decided to take it slow.
I set myself a goal of completing a 12 week fitness challenge. And that’s it!

 

Making a start – committing to the decision

Once I made that decision that I wanted to make some long term changes, that I wanted to ease in to it, rather than rushing in to it and potentially injuring myself which might lead to giving up.
The plan for me was simple – follow along a workout plan and continue to eat healthy and nutritious meals.
One aspect of the diet which I was sort of doing yet hadn’t made the conscious decision to, was to commit to 5 – 6 meals a day. Every day I make sure that I eat breakfast, lunch, and dinner, plus a few smaller snacks every two to three hours/in between. By doing this, it really fired up my metabolism and made sure that I was in a fat burning mode.

After the decision to start a 12 week plan, of course I needed to set a start date. I’m sure the temptation is there to go out and get started right away, and that method might work for some people, but it doesn’t for me. As you can probably tell with all my harping on about research!

I knew that I had a 2 week holiday in March, and another 3 day convention coming up for work. So I decided to set my start date for early April.
Rather than sitting around and thinking about the start date, I decided that I would in fact start hitting the gym – albeit rather lightly. By building up pace slowly I was able to get my body prepped and ready for the challenge when I was ready to start.

Next post is going to be all about that important day:

 

Ready, Set GO ! ! !

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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 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 09 Day 57: Active rest day and Quinoa Recipe

Simple quinoa for two.

Quick cookup to make yummy quinoa - a perfect side for any dish!

Quick cookup to make yummy quinoa – a perfect side for any dish!

Although it might be a little tricky to pronounce quinoa (keen-wah), it is far from tricky to cook it.

If you know how.

Today someone was telling me about a failed attempt at cooking quinoa, which ended with a tasteless mushy paste. Needless to say, this person was put off, despite the numerous health benefits quinoa has to offer.

I decided that I would do a post about the way I cook this simple dish.

All you need:

Easy ingredients

Easy ingredients

Quinoa (duh!) – The serving suggestion says 40g so I’m going to double up as I want to make extra.
Water – I usually use double the amount of quinoa that I use. For example: tonight I am using about a third of a cup of quinoa, so I’ll use 2/3rds a cup of water.
Butter.
Oil.
Any extras that you want. I’m cooking up some left beef casserole, then I’ll be adding some tomato, baby spinach, cottage cheese and snow peas.

First, give the quinoa a quick rinse under cold water then set it aside.

Getting prep

Getting prep

Put cooking pot on stove top and set it on a low/medium heat, and let the pot heat up for about 30 seconds. You don’t want it to be piping hot or you’ll burn everything!

Start off on a low heat

Start off on a medium/low heat

Here you are going to have to use your own judgement a little bit. I normally use about a teapoon of oil, if you think that’s too much though you can use a smaller drop. I’m using coconut oil here and most other oils work well, too.

Adding the quinoa to the pot

Adding the quinoa to the pot

After that, give it a stir for about a minute.

Before adding water, give it a stir until there's a light coating on most of the quinoa

Before adding water, give it a stir until there’s a light coating on most of the quinoa

Then, add the water to the pot.

Adding the water - approx. double the measure of the grain

Adding the water – approx. double the measure of the grain

Let the water heat up quite a lot so it bubbles a bit more vigorously than a simmer, then, turn it down to a low heat and let it sit for about 15 minutes, or once the water level drops below the line of grain.

After the water evaporates, top it up a little just to cover, then stir and let simmer once again

After the water evaporates, top it up a little just to cover, then stir and let simmer once again until the quinoa is fluffy

Keep stirring to a minimal. When the water level first drops, give it a stir, then top up the water level just enough to only cover the quinoa again. Watch it for another 5 minutes or until all the water has evaporated.

After that, feel free to chuck in some vegies, or just add whatever sounds good.

Adding whatever you want, then serve it up!

Adding whatever you want, then serve it up!

And there you have it! If you have any questions or suggestions please leave a comment below. Thanks for reading!

-AC.

 

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Week 08 Days 55 – 56: Rounding up the third quarter

This weekend was a busy one with race day yesterday for the Royal Ascot and a going away party for a friend today.
I knew that it was going to be out of the question to workout yesterday so instead of the scheduled rest day Friday, I swapped it for yesterdays workout. Now that I have set up the routine of working out 2 days followed by an active rest day, I think it’s alright to re-schedule workouts when necessary. At the start of this challenge however, it was quite important to stick closer to the schedule to become familiar with the workouts and set up those habits.

The Workout (Shoulders, Chest & Triceps)

  • Barbell Bench Press
  • Incline dumbbell flyes
  • Dumbbell Side Lateral raises
  • Machine shoulder press
  • Triceps Pushdown
  • Lying triceps press/skull crushers

-AC.

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Week 08 Days 52 – 54: Catching up on posts and the Formula For Amazing Workouts

Thank the fitness gods that it’s Friday!

This week has been absolutely manic at work, and I have struggled to find time to post. So again, I’m going to do a batch post for the last few days but I am also trying to set a new routine of  getting up around 630am to fit the gym in before work. It’s been pretty challenging getting up that little bit earlier, but I am getting used to it. Today I even woke up before my alarm! Getting up earlier in the morning does mean that I am going to have to go to bed earlier, too.

In today’s workout notes, there’s some very important information that I’d like to share here:

The Formula For Amazing Workouts

I want to talk about three things that you should do in order to make the most of your workouts:

1 / Proper Breathing

Breathe in as you lower the weight, and exhale as you lift it. This will enable you to generate the best level of force as you progress through the workout.

For example, when squatting, you would breathe in deeply as you descend into the squat position, and then exhale as you come back up.

If you are bench pressing, you would breathe in as you lower the bar to your chest, then exhale as you push it back up.

2 / Exercise Form

Unless you are using correct technique during your exercises, you will not see the benefits you’re looking for.

Learn how to perform the exercises correctly, and then use good form. Don’t try to handle so much weight that your form gets sloppy.

Good form is also an excellent way to prevent injuries.

3 / Focus

If you focus on what your muscles are feeling when you exercise them, you can maximize your workouts.

You’ll be able to perform your reps correctly and with more energy, which can allow you to do more reps on any given set.

Focusing also helps to avoid injury.

Keep those 3 quick tips in mind when you are working out. You want to be sure that you’re making the most out of each workout you do so that you can get the results you’re after.

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Week 06 Day 39 – Active rest day

Bit of a minor deviation with the food plan today. It definitely didn’t say anything about greasy cheeseburgers fitting in with the diet..

Though, with the 20 odd kilometres that I cycled today, those greasy burgers should have burned right off!

So burgers… or burgers? (img src: flickr.com)

At the start of the week my girlfriend started following a new food plan and I decided that I’d give it a go, too. Seeing as this 12 week program is a ‘lean body’ challenge. I have been eating quite healthily, with a few slip ups here and there.
Tonight, for example, when we went out for dinner with some friends from back home, that are in London this week. We all met up and went for some dinner. The menu was pretty limited, with not much on offer other than bbq chicken thighs, or grilled cheese burgers, I opted for the burger on a white bun (no choice there).  So far I have been out for dinner twice this week, and neither were the healthiest of choices or in line with the new meal plan.
This new meal plan only lasts for 4 weeks, which will take me through to the start of week 10.

I plan to take away some ideas for healthy snacking and main meal variations, too.
It’s going to work best if I really do stick to it.

Also, recently a few people have complimented me; saying how well I look and like I have lost weight, that I’ve been working out etc.
It’s definitely a nice feeling to receive positive feedback. It tells me that I’m on the right track.

Back to the weights tomorrow for a tough day of legs and abs.

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Week 06 Day 38

Waking up this morning I felt a bit lazy.
It was the first time where I almost didn’t want to get up.
Thinking that in an hour I’d be having to ride to work for about an hour, then hit the weights in the day. It definitely felt like a bit of a drag.
Mainly because I went to bed late the night before.

These hurdles that appear, are quite the challenge sometimes.
Most days I feel great, and I want to get out there, and get fit and healthy. On those days it’s certainly a lot easier to get to work.
But there will also be days that are the opposite. Where almost any excuse will do – and you tell yourself, “it’s ok, you can go tomorrow”.

In thoese instances, I like to think of 3 things like

“I’m alive and breathing, the day is starting and I have another chance to improve myself”

“Today I’m going to be better than I was yesterday”

“There are people bigger, older, and more unhealthy than me, and yet they might decide to go for a run today. So what’s stopping me? Nothing!”

Then I suck it up, and get straight back to it.

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.

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