Today is the second last session of my current program. This program has been an ok one, during it I have made good strength gains. I have met some of my strength goals, but have not met others.
Once this program is finished, I am going to be using a program with a lot more structure. I found the body splits and breaks between workouts in this program to be a bit too varied for my liking. I was also not a big fan of some of the exercises in which I had to perform.
I have already selected the next program that I will be undertaking, it is an 8 week weight training program that I am very excited to start. Stay tuned for more!
But first things first I have 2 sessions left on my current program so at 8:30pm I headed into The Pit for my session.
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 to Build Muscle and Lose Fat
Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.
Warm-up:
• 5 minutes of skipping
• Dynamic Stretching
• Push-ups x 20
Workout:
• Chin-ups (Goal Weight: 15kg)
– Set 1: 10 Reps x BW
– Set 1: 8 reps x 7.5kg
– Set 2: 6 reps x 12.5kg
– Set 3: 6 reps x 2.5kg
• Bent Over Barbell Rows (Goal Weight: 120kg)
– Set 1: 8 reps x 80kg
– Set 2: 6 reps x 105kg
– Set 3: 6 reps x 105kg
• Deadlifts (Goal Weight: 140kg)
– Set 1: 8 reps x 100kg
– Set 2: 6 reps x 140kg
– Set 3: 5 reps x 145kg
• Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 15kg
– Set 3: 6 reps x 25kg
– Set 4: 6 reps x 25kg
• Standing Straight Bar Curls (Goal Weight: 60kg)
– Set 1: 8 reps x 45kg
– Set 2: 6 reps x 50kg
– Set 3: 6 reps x 50kg
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 43mins to complete burning about 350kcals with an average heart rate of 110BPM.
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.
This was another great session. I actually set a new personal best deadlift.
My next session I will be training Chest, Shoulders and Triceps. This will be the last session for my current program, then it’s time to get stuck into my new program.
Niko,great website. I really enjoyed this article and it has given me some good ideas for setting up my home gym. Look forward to more home training articles in the future. Mike.
Mike,
The majority of my training is done in my home gym. If you follow my guide to setting up a home gym, you will also be able to complete most of the training that I post in my weekly dose. Good luck with your training.
Niko