Now that the Rugby League football season is over, there is no more Friday Night Football for me to watch. This means that Friday night is now another night a week that I can train. Whilst I don’t use eXcuses for not training, I always tried to schedule my training around a few certain things that I really enjoy doing.
One of those things is watching Friday night football while having a couple of drinks.
I think it’s important to find a balance between you training regime and a social life. I love football and I interact socially with a lot of my mates through talking about and watching football. I don’t want to forgo this part of my life in order to squeeze an extra training session into my week, I just make sure that I plan ahead and do both.
So at about 8:30pm Mrs Niko and I headed into ‘The Pit’ for a session of Legs and Shoulders. As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.
My Growth Hormone Releasing Leg Workout
• About an half an hour before training I downed a Pre-workout shake.
• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20
• Squats (Goal Weight: 140kg)
– Set 1: 10 reps x 50kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 130kg
– Set 4: 6 reps x 135kg
• Stiff-Leg Deadlifts (Goal Weight: 120kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 125kg
– Set 4: 6 reps x 125kg
• Single Leg Dumbbell Standing Calf Raises (Goal Weight: 50kg)
– Set 1: 8 reps x 20kg
– Set 2: 8 reps x 30kg
– Set 3: 6 reps x 40kg
– Set 4: 6 reps x 40kg
• Military Press (Goal Weight: 60kg)
– Set 1: 10 reps x 30kg
– Set 2: 6 reps x 50kg
– Set 3: 6 reps x 55kg
• Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
– Set 1: 8 reps x 10kg
– Set 2: 4 reps x 15kg
– Set 3: 4 reps x 15kg
Finishers – My High Intensity Fat Burning Circuit
I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.
• Static Stretching
• Straight after the session I downed a Post-workout shake.
• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.
As important as a healthy body is, remember a healthy mind is just as important. Do not sacrifice relationships with friends and family all in the pursuit of a perfect body. Whilst exercise is something that I enjoy doing with a lot of my friends, I have just as many friends who are not into fitness.
Do I value their friendship any less? No way, we are all mates. There are just different things that we enjoy doing socially.