Weight Training | Training to Build Muscle and Lose Fat

Today’s session was always going to be a test. A test of my strength after my week off training.

At the start of the program that I currently doing I set myself several strength goals. Of all the goals that I wanted to achieve squatting 140kg for reps was my priority.

I believe that squats are a true indication of a persons strength. For me I am not overly impressed by how much someone can curl or bench, I want to know how much a person can squat.

So at 9:00pm I headed into my work gym for a session of legs. 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


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

• 5 minutes on stationary bike
• Dynamic Stretching
• Body Weight Squats x 20

Squats (Goal Weight: 140kg)

About to attack my goal weight!

– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 100kg
– Set 3: 5 reps x 140kg
– Set 4: 5 reps x 140kg

Stiff-Leg Deadlifts (Goal Weight: 120kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 130kg
– Set 4: 6 reps x 130kg

Leg Press (Goal Weight: 300kg)
– Set 1: 8 reps x 200kg
– Set 2: 6 reps x 260kg
– Set 3: 6 reps x 260g

Seated Calf Raises (Goal Weight: 145kg)
– Set 1: 8 reps x 75kg
– Set 2: 8 reps x 115kg
– Set 3: 6 reps x 145kg
– Set 4: 6 reps x 145kg


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Dumbbell Swings 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 buring about 390kcals with an average heart rate of 125BPM.

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.

Great news, another goal achieved! Time to reassess and strive towards a new goal!

If a person can squat a decent weight with good form, it tells me 2 things. Firstly they are serious about their training and are not just focused on the Beach Weights. Secondly they train consistently, it takes consistent focused training to be able to complete heavy squats.

If someone asks me advice about training, one of the first things I ask them is do they squat. The answer they give me speak volumes for their level of commitment  to training.

Let me know you thoughts about squats!

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