Tag Archives: workout

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!



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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


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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!


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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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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.


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.


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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 08 Day 50 [!!!] – Back & Biceps

Well it’s the start of another week and I’m really starting to notice the physical changes that I’ve been working so hard for.
A lot of people keep complimenting me, too. It’s really nice to get that ongoing positive feedback and I find that it motivates me to really keep pushing myself.

Towards the end of last week I noticed my energy levels were a bit lower than usual and I think it has something to do with the fact that I increased my rep range.

So this week, what I am going to do, is swap it around so I do the heaviest weight in the first set, then I’m going to drop the weight to 2/3rds, and also decrease reps to about 12 again. Also, in some instances I’m just going to do 2 sets, and sometimes 3. But instead of trying to smash it out and totally ruining myself after every workout, I want to really focus on stimulating the different muscle areas and concentrate on growth now more than fat loss.

The Workout (Back & Biceps)

  • Cable seated row
  • Lat pull down + Standing lat pulldowns + underhand pullups
  • Barbell deadlift
  • Alternating dumbbell curl
  • Hammer curl


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Week 07 Day 49 – Active Rest Day

As mentioned yesterday, I swapped todays workout so yesterday I did legs and abs then had an active rest day today as it’s father’s day so I put aside some time for the old man.

Not much else to report, other than it’s the end of week 7! Really getting down to the business end of things now.


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Week 07 Day 47 – Shoulders, Chest & Triceps

Got up nice and early today to make my way to the gym before work.

I was up at 630am, munched down some breakfast, a coffee and then I was out the door.
It felt good getting the workout out of the way nice and early as it freed up the rest of my day, and more importantly, it freed up my friday night.

Morning workouts are something that I might start doing more frequently as I heard that it’s also not a good idea to work out at night as it gets your heart rate up and core temperature, making it harder to sleep in the evenings. Something I will have to try out and compare for myself.

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


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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


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