Weight Training | Training to Build Muscle and Lose Fat

Today is the last session of my current weight training program. I was looking forward to it all day, because completing it is a goal that I wanted to achieve.

I started on this weight training program 12 weeks ago, with a main goal of completing the program with consistency and intensity.

I also set myself certain strength goals, most or which I not only achieved but surpassed.


For today’s session at about 10:00pm, I headed into my work gym at the end of my shift.


My Program for Gaining Muscle and Losing Fat


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

• 5 minutes on elliptical trainer
• Dynamic Stretching
• Push-ups x 20


About to attack a personal best bench press!

Flat Barbell Bench Press (Goal Weight: 120kg)
– Set 1: 10 reps x 50kg
– Set 2: 6 reps x 80kg
– Set 3: 3 reps x 90kg
– Set 4: 5 reps x 110kg
– Set 4: 4 reps x 115kg

Incline Barbell Bench Press (Goal Weight: 90kg)
– Set 1: 6 reps x 70kg
– Set 2: 5 reps x 80kg
– Set 3: 4 reps x 80kg

Military Press (Goal Weight: 60kg)
– Set 1: 8 reps x 40kg
– Set 2: 6 reps x 45kg
– Set 3: 4 reps x 50kg
– Set 4: 4 reps x 50kg

Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
– Set 1: 6 reps x 10kg
– Set 2: 4 reps x 16g
– Set 3: 4 reps x 16kg

• Tricep Pushdowns (N/A Due to the fact that I am in so many different places and the machines all vary so much)
– Set 1: 8 reps x 32.75kg
– Set 2: 6 reps x 42.75kg
– Set 3: 5 reps x 42.75kg


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 45mins to complete burning about 370kcals with an average heart rate of 118BPM.

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.

Another good session in the bag. I am stoked to have completed this program as I achieved my primary goal to train throughout the last 12 weeks with consistency and intensity.

Whilst this wasn’t the best program I have ever completed, I believed that as long as I attacked it with consistency and intensity that I could take something from it.

What did I take from it? Primarily I set personal records in both Squats (140kg) and Deadlifts (145kg) for reps.

These 2 records have been goals of mine for sometime, as I am of the belief that these 2 lifts should be the cornerstone of any weight training program. If you are strong at squats and deadlifts, then you will be strong at all of your other lifts.


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