Weight Training | Discover the secrets to training at home

Friday night, normally this means to me a couple of drinks whilst watching a double header of Friday night football. However, tonight I was home on my own and I felt a need to train. So for the entire afternoon I had a mental arm wrestle with myself between training or sitting down and watching the football. In the end I decided to do both. I remembered that I had an old tv in a cupboard in the house and a set of rabbit ears to use as an aerial. This was my solution to be able to do both things that I wanted to do. So, I set up the tv on the spare fridge in the garage and to my surprise was able to get really good reception with the rabbit ears.

So at about 8:30pm I headed into ‘The Pit’ for a session of Chest and Back. 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 Program for Staying Lean and Strong


Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20


Single Arm Dumbbell Rows (Goal Weight: 50kg Dumbbell)
– Set 1: 10 reps x 20kg
– Set 2: 8 reps x 30kg
– Set 3: 6 reps x 40kg
– Set 4: 6 reps x 40kg

Bent Over Barbell Rows (Goal Weight: 120kg)
– Set 1: 6 reps x 80kg
– Set 2: 6 reps x 100kg
– Set 3: 6 reps x 100kg

Barbell Shrugs (Goal Weight: 140kg)
– Set 1: 6 reps x 110kg
– Set 2: 6 reps x 120kg
– Set 3: 6 reps x 130kg

Flat Bench Press (Goal Weight: 120kg)

Loading up the bar for my working sets of Bench Press

– Set 1: 10 reps x 50kg
– Set 2: 6 reps x 80kg
– Set 3: 4 reps x 110kg
– Set 4: 4 reps x 110kg

Incline Bench Press (Goal Weight: 90kg)
– Set 1: 8 reps x 70kg
– Set 2: 6 reps x 80kg
– Set 3: 4 reps x 80kg


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.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 46mins to complete burning about 400 kcals with an average heart rate of 116 BPM.

Post-Workout Nutrition:
• 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.

Today is an example of finding solutions to problems that arise when you are torn between training and doing something else. What it simply boils down to is if you want something bad enough you will find a way to train. For me I strive for training consistency. I need consistency to feel satisfied with my training program. I don’t always feel like training but I as the Nike slogan says: ‘Just Do It!’I don’t always feel in the mood to do a heavy set of squats, but ‘Just Do It’, I don’t always want to train as late as I do but ‘Just Do It’. Sometimes I have genuine reasons why I can’t train but never an eXcuse not to.

I am interested to know what solutions other people have to problems that they have when choosing between training and other activities. Leave me a comment!

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