Tag Archives: program

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 BodyBuilding.com
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!

 

-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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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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Start of week 11: Day 71 Fear challenge

Today I decided to tackle a Fear Challenge. Do you think you can do it?

If you don't ask, you don't get!

If you don’t ask, you don’t get!

It sounds pretty simple:

Go in to Starbucks.

Ask for a 10% discount.

That’s it!

Why is it a fear challenge? Try it for yourself and you’ll see.

Here’s a link to the video of my experience.

Now before I get in to that, I want to quickly mention some more developments on the podcast.

What inspired me to take action

I have been polishing up on my listening skills while I’m busy at work I usually have my earbuds in listening to an array of podcasts.

One particularly good channel that I came across recently was this very informative and funny guy, Pat Flynn. Pat hosts a show called the ‘Smart Passive Income’ and he offers tonnes of great content and plenty of inspiring guests.

Episode 71 happened to be one that I clicked on, mainly because of all the comments. At the time of this post, he has close to 600 comments, on a single post! Of course it had me intrigued as to how he got so many people involved.

The guest for this podcast is a guy who has been through plenty of ups and downs, he was one of the original staff at Facebook, and since then has gone on to create several successful businesses. Listening to him talk you can hear his passion and willingness to share his experiences, which is what I like the most about this whole podcast idea.

Sharing information and learning from others

Anyone can isolate themselves from the world, go be the lone wolf and try to go about things their own way. And that is completely fine if you choose to do that. Of course you can learn and try new things that way – but I think that it will be a long and lonely process.

Alternatively, I find that learning from others by sharing your thoughts, feelings, experiences and anything else that comes to mind in an honest and compassionate way, that one can grow and connect on a much deeper level than if you were to go it alone.

Putting yourself out there & getting out of your comfort zone

When starting off something new, I find it extremely daunting.

Wether it’s a new project and I’m staring at a blank piece of paper. A new blog post and I’m watching that cursor blip on and off again. Meeting new people in a large group. Just about anything that you aren’t used to seems so frightening.

But is it really that scary? Or is it just that little voice in our head that scares us more.

I find that by identifying with that voice, rather than trying to suppress it, I can almost communicate with it. I try and ask myself, why does that scare me?
Is it really that bad?
What can I do to overcome that fear?
Usually the answer is staring us right in the face.

Starbucks Discount Challenge

I mentioned at the start of this post that I worked up the courage to do a ‘fear challenge’:

Go in to Starbucks and ask for a discount.

Now it might sound silly, and you’re probably saying, “what does that have to do with being afraid?”

Well I’ll tell you my experience.

When I first heard the challenge, I thought that it sounded simple.

Then the more that I thought about it, the more I started to put it off. Telling myself that I would go later in the day, or maybe I’m too busy today because I have to go to the gym and that I wouldn’t be able to fit it in.

Now let me sidestep for a tiny bit here.

After hearing this challenge I contacted Noah, the challenge setter, and emailed him with my great plans about thinking about possibly launching a podcast next month, which I mentioned in several posts over the last few days.
Almost instantly he replied.

“Why don’t you start today.”

Holy sh*t.

That email just about blew me away.

I launched in to a barrage of ‘considerations’ (excuses) that I had in my head as to why I couldn’t such as lack of equipment, not having a website ready, no branding, no content yet etc etc etc.

Noah replied:

‘Record it on your phone. Send it to 3 friends. Hit me back tomorrow’.

Wow.

When you put it like that –I’d be mad not to!

So, I thought, let’s do this!

And What a fantastic day it turned in to!

Not only did I take action and overcome the nagging voice telling me not to do it, take the easy way out, ‘you’re gonna fail’! – I actually walked in, asked, and received a 10% discount at Starbucks!!!
The savings are not even what matters, the feelings that I got before, during and afterwards are exhilirating and I feel like it’s set my mood for the rest of the day.

Rather than making excuses about not doing it, I’m going to make the decision to do it and then I’m gonna do it!

 Furthermore, rather than waiting a month to launch my podcast, Ren and I got our butts in to gear, hooked up the mic after work, and we RECORDED OUR FIRST EPISODE!!!

For now it’s going to stay between friends and family so we can get feedback about what work’s and what needs improving.

If you would like to listen to the first few episodes and help us out with some feedback, leave a comment below and we can get in touch.

So we are going to stick to our initial ‘launch date’ – but in the mean time, there’ no harm in getting started, right now, today. So do it!

It’s easy!

-Adam.

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Week 10 Days 68 – 70: Weekly roundup

Well it certainly is getting close to the end of the fitness challenge and I am super excited! Now certainly isn’t the time to get ahead of myself and get lazy and think all the hard work is done. I must continue to maintain focus on eating right and working out. It’s more important than ever to stick to that routine.

Finish of week 10

Finish of week 10

Along the way, it’s good to make note of things that have been working so far. Analysing any sort of results, good or bad, is the best way to get feedback and validate any decisions that I made. Learning from my mistakes is something that I plan on getting better at, too.

Identifying hazards

Over the past few weeks I have been sneaking sugar back in to my diet. In the mornings when I have coffee, I add half a teaspoon of sugar and a few more times throughout the day. In the afternoons at work I occasionally go to the fridge and grab a can of fizzy drink when I’m craving something other than water.

To overcome that, this week I have set myself the task to STOP adding sugar.

When I take creatine I have a spoonful with some grape juice, which I usually keep at home. So something I want to try is having that grape juice available at work so if I do get thirsty for something other than water I can have that instead of the deadly canned fizzy drinks. Blerrgh!
As for not adding sugar to coffee, that’s going to have to come down to willpower. Because we all know that I’m not gonna kick the coffee habit any time soon!

Practicing what you suck at

Rather than spending time getting good at things I don’t enjoy, I have made the decision to improve on things that I want to be good at. Even though I might be completely sucky and have no idea where to begin.

Making a start on something is always hard, but if it’s something that I find myself mentally gravitating towards on a reguar basis, I start to take note and make the commitment.
After the initial decision to commit, it starts to become easier.

Wilpower, for example, is something that everyone has, but might not be good at. When it comes to sticking to a health and fitness plan, and people say, “you just need willpower”, that’s not a very empowering statement.

Where can I get willpower!?
I can’t just, go to the cornershop and buy some! It’s something that is inside each of us, and like any skill, it takes practice to get good at it.

This isn’t a quick tip, fix-all solution. It’s a commitment to myself. It’s a declaration of something that I want to improve upon every day.

If today I am a little better than I was yesterday, that’s great!

If I slipped up and the wheels came off a bit, even better!!!

Mistakes are…good!?

You’re damn right they’re good! Stuffing up is better than succeeding in some instances – as long as you learn from the mistakes that you make.

Mistakes are necescarry for progress.
If you’re making mistakes it means that you are trying.

Another area that I need to work on is patience.

Learning is about having the patience, too. As with any new skill, it takes time to master. Having the patience and commitment is going to help with progress.

Today when I went to the gym with my girlfriend to try and assist her.
I was quick to get frustrated when it looked to me that she might not be holding the weights correctly, or if I thought she wasn’t pushing hard enough.
My girlfriend isn’t the problem.
I was the one with the problem.

If I want to help people I want to be able to address their problems in a way that doesn’t hurt their feelings.

Compassionate Criticism

Rather than launching in to a barrage of insults, and saying “you’re doing it wrong”, or “you need to do it like this”, when giving instructions I want to try this out;

Start by showing the other person what they need to do.

Get them to try it and if possible, do it alongside with them too.

Show them one more time how I do it.

Get them to try it on their own – observe and assist.

We are going to continue going to the gym together for the next weeks so it will give me the chance to work on my coaching skills.

Thankyou for reading, I would love to hear your thoughts in the comments section below.

-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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Rounding up week 09 Days 59 – 63

So these posts are a bit delayed, I apologise. It has been a busy week (insert excuses), and I still managed to stick to my routine.

#inspiration

The more that I stick to my workouts, the less I have to make a conscious effort to go to the gym, and it’s more automated, like it has become a habit. Well, it feels like more than a habit, it’s more similar to an addiction!

As I feel my fitness improving, I want to keep adding to it.

Also, on a sidenote, a friend and I have recently been thinking about starting a podcast so stay tuned for updates on that!

The remainder of week 9 I was sure to continue along with my scheduled workout plan. I kept along the same workout guidelines, starting off with 12 reps lifting the heavier weight, after about a 45 second break I then drop the weight and do another 12 reps. 2 sets for each exercise, and then move on.
By doing this I am trying to trick my body in to thinking that it’s lifting the same weight, with more ease (and in turn, I’m hoping that’ll lead to growth!). Furthermore, it cuts down my workout times to about 30 minutes, meaning that I’m not so rushed when I visit the gym during my lunch break.

Some days, I have been getting up a bit earlier to hit the weights before work. The only way that I’ve found to get the most out of earlier starts is to get to bed earlier the night before. Getting a good nights rest before an early start is essential. It might not feel like you’re too tired on the day, but I find that it does catch up with you later in the week. And that fatigue could be demotivating. Something we want to avoid!

Work in progress

On that note, it’s time that I hit the hay, and I’m planning to put up the workouts for the rest of this week at a later stage.

-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 06 Day 42 – Active rest day

As a part of this healthy eating plan I am following with my girlfriend, today we needed some ‘Natvia’, and the only store that stocked it was about 10 kilometres away. Being an active rest day, the usual plan is to go for a run, or during the week, my daily commute has been substituted for the scheduled cardio

So today, I went for a ride to pick up some groceries. And enjoyed the rest of the day off.

-AC.

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