There is no substitute for hard work..think that’s true?
What was my workout plan like for the past ten days?.... I’ve had just three gym sessions, seriously just three,
Here is what I did on Sunday 27th December 2015
Foam roller 15mins back/ legs
Woodway curve 1Km sprint walk sprint walk ( 4mins 45sec)
Stretch -Glutes hamstrings hip flexors.
Rowing machine 30/ 30 interval x 6 at 300 watts
A1 Deadlift 70kg 2 sets of 15 reps (2 mins rest between sets)
B1 Squat 100kg 3 sets of 12 reps (2 mins rest between sets)
C1 Power clean 45kg 3 sets of 6 reps ( 60 seconds between sets)
D1 Bulgarian bag 17kg "360 around the shoulders swing” 2 sets of 12 reps clockwise & anti clockwise.
*cool down cross trainers easy 3mins
From roller 10 mins lower back /quads.
I've got a few days off work so I'm pacing myself I don't charge into the gym and try to kick the ass out of every weight I see, I'm also looking forward to the next couple of workouts before the end of the year hopefully keeping injury free.
Workout plans can be a bit confusing so another blog on the way to explain the above sequence for those that want to know more of how this structure all works.
"TRAIN, EAT, WORK, SLEEP, REPEAT" AND LIFE GOES ON...
EXERCISE : Challenge yourself do something different.
EAT: We all like our food & if you're picky or just have a preference for certain dishes, then just prepare it yourself & take your lunch to work... What are you having today?
WORK: Life can be stressful so you will usually release a hormone named cortisol, its good & bad just depends on the time of day & for how long.
SLEEP AND RECOVERY: There are 168 hours in the week if you are lucky you can get 30 -40hours sleep in the week ideally it would be 7-8 hours each night.
January is fast approaching & it can be a stressful time in the gym for newbies & regular gym goers alike as frustrations can clearly be seen as so many people get lost lost in translation.
You come into the gym raring to go like a Bull who is not going to give two f*cks …but you haven’t been lifting the iron in a long time (or you have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to just blast it out.
Take a step back and a couple of breaths, think about what you really want to do, how can you get a good game plan of action? think about the journey not just the destination make it a S.M.A.R.T GOAL speak to a couple of personal trainers & I’ll guarantee with just these few tweaks your gym experience will be so much better than going alone.