Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

8 – 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) Leg…

The Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for latter-day action icons like Schwarzenegger, Stallone, and Van Damme. He also happened to be an accomplished bodybuilder during his day, winning the 1947 Mr. America and 1950 Mr. Universe titles during a brief but…

Leg Hypertrophy

5 minute warm up A few dynamic stretches to get the flutes firing and hamstrings ready for a beasting! Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight…

Start of the new 12 week plan…

DTP! Beastly… Leg extension Supersetted with leg curls 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps Your rest times are whilst the opposing muscle is working… Then 3×20 body weight lunges performed powerfully Have fun!!! Remember to get a good intake of fast acting Carbohydrates such as MyProtein’s Waxy Maize Starch, and…

Leg Hypertrophy

5 minute warm up A few dynamic stretches Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight by 10% and use a rest pause mid set of 20…

Workout Fundamentals – Phil Learney

Workout Fundamentals by PhD Nutrition · February 21, 2012 Wether you’re constructing your own workout, following one devised for you by a trainer or even grabbed from some literature or the internet there are certain fundamentals that are critical to the success of a workout. Am going to run through each one and the details…

Leg building

Today’s leg session was a beautiful thing – felt amazing, yet truly beasted afterwards! Barbell squat 1 60 x 12 2 70 x 12 3 80 x 12 4 90 x 10 5 100 x 10 6 110 x 8 Leg press 1 120 x 12 2 120 x 12 3 140 x 10 4…

Massive back session

Huge back session this evening for my first back workout since getting food poisoning – so needed! Barbell rows 4 sets of 10 reps, heavy! Deadlifts 4 sets of 8 reps, heavy! Wide grip pull ups 4 sets of 8 reps Pivot prone pulls 3 sets of 12 reps Reverse cable flys 4 sets of…