Weight Training | Training to Build Muscle and Lose Fat

This morning I was sound asleep in bed when at 5:00am I received a text message on my phone. As I am away for work at the moment I woke up rolled over and check who the message was from. When I looked I saw it was from my good mate Willo from http://www.ozdogweb.com.au/ Willo has been a massive driving force for me to make this website into something that I am proud of.

He has been a mentor to me in this regard and the knowledge and expertise that he brings to the table regarding website design and search engine optimization is second to none. He is also proving to be a great motivator for me, his enthusiasm rubs off on me to the point where I feel that he is driving me to bigger and better things.

As soon as I saw the message was from him, my mind started to race about my website and training. After about 15mins of laying in bed I realised that I was wide awake and no chance of going back to sleep. What to do? Well, I wasn’t due to start work till 8:00am, so I decided to get up, get changed and hit the gym.

So at 5:45am I headed to the Muscle Hut at Kawana, on the Sunshine Coast. 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 Gaining Muscle and Losing Fat

 

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

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

Workout:

There are plenty of dumbbells at the Muscle Hut!

Flat Bench Dumbbell Press (Goal Weight: 50kg)
– Set 1: 10 reps x 10kg
– Set 2: 6 reps x 15kg
– Set 3: 3 reps x 30kg
– Set 4: 6 reps x 42.5kg
– Set 4: 6 reps x 42.5kg

Incline Dumbbell Bench Press (Goal Weight: 42.5kg)
– Set 1: 8 reps x 30kg
– Set 2: 6 reps x 37.5kg
– Set 3: 6 reps x 37.5kg

Dips (Goal Weight: 20kg)
– Set 1: 10 reps x BW
– Set 1: 10 reps x BW
– Set 1: 10 reps x BW

• Standing Straight Bar Curls (Goal Weight: 60kg)
– Set 1: 10 reps x 20kg
– Set 1: 6 reps x 40kg
– Set 2: 4 reps x 50kg
– Set 3: 4 reps x 50kg

Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 6 reps x 15kg
– Set 2: 6 reps x 22.5kg
– Set 3: 6 reps x 22.5kg

 

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 40mins to complete burning about 350kcals with an average heart rate of 118BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• 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.

The motivation that I found to get out of bed and train today was a direct result of surrounding myself with positive people. Willo is one of many people within my inner circle of friends that provide positive influence in all aspects of my life. I won’t list them all here, but throughout my website I will show you how different people motivate me in different ways.

Let me know who motivates you and how they do it?

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