6 – Back

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Up in weight this week already! Massive pump, lats and forearms are PUMPED! Dumbbell pull overs 2 sets x 10-12 reps 1 working set x 8-10 reps Close…

5 – Chest and Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 5-10 minute warm up, I did some speed skipping but you could do anything you like. Decline bench press 2 x 10-12, 1 x 6-8 Incline bench press…

4 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Squat…

3 – Shoulders & Triceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 seconds. And lift at a controlled tempo. 10 minute warm up – speed skipping! Dumbbell shoulder press 2 sets: x12 reps, 1 set: x8 reps DB Lateral Raise 2 sets: x10-12 reps, 1 set: x8…

Female Diet, CV and Home Workout

Female Sample Diet: Meal 1: Water, 5 egg whites, 1/2 cup oatmeal 1 or 2 cups of coffee Meal 2: Water, protein shake Meal 3: grilled chicken breast, green beans Meal 4: Water, protein shake with an apple and peanut butter or a homemade protein bar Meal 5: Bison steak, 1/2 sweet potato, green beans…

2 – Back

Back!!! Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Deadlift Two warm up sets: x10-12 reps One working set: x4-6 reps Dumbbell pull overs Two warm up sets: x10-12 reps One working set: x8-10 reps Close…

Sweet Potato/Yam Protein Pancake

An oldie, but a goodie! #Repost Why not try out this mean grain free version of a pancake? High in protein, full of good low GL carbohydrates and tastes amazing. You will need: 1. A frying pan 2. A hob 3. An oven or microwave 4. 1 small-medium sweet potato or yam. 5. 125ml egg…

1 – Chest & Biceps

Chest and Biceps Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Decline bench press 3 sets: x12, x12, x6 Incline bench press 3 sets: x12, x12, x6 Flat bench press 3 sets: x12, x10, x5 Dumbbell…

Winter Cardio

For a the fair weather ‘athlete’ like myself, this time of year when it’s cold and wet, pre-snow (I love the snow!! Fingers crossed for it!) Getting out and doing serious cardio becomes an arduous task. So, take to your stairs! Personally I have three flights of stairs in my house, lucky me… Simply sprint…

A pain in the Butt

For the past few weeks I’ve had a really annoying pain in/under my left bum cheek. I know what did it, but I was unsure what the specific problem area was… To set the scene, it was a bright and sunny day, perfect to get out and hit some sprints. There I was, pretending to be…

Day 4 – Rest day!

Currently, my training plan works in a four day loop. Chest and Back / Legs / Shoulders / Rest – I do this as it means I get to train muscle groups more frequently and post the fourth day I generally feel like I can hit each area again! Plus, around the fourth I feel…

It’s shoulders day in a rainy London

Morning all, Shoulders day today at lunchtime! Fun times. This short of time situation is actually a great for working the delts. Over the years I’ve found that the shoulders react really well to high levels of lactic acid. So, very little rest and tri/giant sets it is… Warm up: 5 minutes skipping 1. Grab…