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…

Next weeks workout schedule

Now it’s “Bulking” season I’ll be hitting some heavier compound weights with slightly higher rest times enabling me to lift heavier at around 45-60 seconds. (Usually it’s 30 seconds tops, but this really strips your strength) Monday International…..Chest day! Haha. Doubled up with Back Tuesday Rest Wednesday Legs Thursday Core Friday Shoulders + finish with…

My new supp bundle PW

Proof good quality supplements work… I’ve been ill with a lung infection and unable to train at all for weeks. Keeping my nutrition of a good quality and the addition of the right and great supplements kept me on track! A shot from last week…. ….Winning (even when ill!!!) ***Use code TB10 for 10% off…

MyProtein Cashew Butter

Very kindly, MyProtein sent me a tub of cashew butter to try out last week and I cannot recommend it highly enough! It tastes amazing. Couple that with a 20% protein content it’s a mighty accompaniment to any meal… I tried it in hot porridge, I got some chocolate (90% cocoa of course) and dipped…

Upper body Hypertrophy

Incline BB Press – 3x 8-12 Bench press – 3x 8-12 Lat pull down – 3x 8-12 BB row – 3x 8-12 Seated DB shoulder press – 3x 8-12 DB lateral raise – 3x 8-12 Cable cross over SS Cable rev fly – 2x 12-15 Cable bar bicep curl SS cable rope overhead extension 2x…

Leg – Hypertrophy

Lower hyp 5/12/12 Leg ext – 3x 12-15 30x 15, 50x 15, 62.5x 12 BB Squat – 3x 8-12 60x 12, 80x 10, 100x 10 DB Bulgarian weighted lunge – 3x 5-6el 20’x 8el, 20’x 8el, 24’x 6el S.leg leg press – 3x 8-12 60x 8el, 80x 8el, 80x 8el BB Str leg deads- 3x…

Shoulders & TVA

Barbell shoulder press 6 x 8-10 reps Upright rows 5 x 8-10 Dumbbell lateral raise 4 x 8-10 Front raises – plate 3 x 8-10 Cable face pulls 3 x 8-10 Barbell shrugs 5 x 8-10 Stomach vacuum x 20 Plank 3 x max Remember to get a good intake of fast acting Carbohydrates such…