Weight Training | Training to Build Muscle and Lose Fat

Today I had a pretty full on day ahead of me with work and family commitments, but I still wanted to train. As I normally do, last night, I looked at my schedule to see where I could fit in a session and decided the only time I would be able to train was at 6:00am in the morning before work.

Now, a 6:00am start to the day is not too early, but considering I had a leg session to complete I decided to get myself up at 5:15am so that I had a chance to get a pre-workout shake into me and for my body to wake up and get going.

At about 5:45am I heading off to the Muscle Hut gym located at Kawana on the Sunshine Coast, Queensland, Australia. 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



Sometime over the next week I’m going to be trying to lift these as part of a strong man workout!

Squats (Goal Weight: 140kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 130kg
– Set 4: 5 reps x 130kg

Leg Press (Goal Weight: 120kg)
– Set 1: 8 reps x 200kg
– Set 2: 6 reps x 240kg
– Set 3: 6 reps x 260kg

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

Standing Calf Raises (Goal Weight: 18 Pin)
– Set 1: 8 reps x 8 pin
– Set 2: 8 reps x 12 pin
– Set 3: 6 reps x 16 pin
– Set 4: 6 reps x 16 pin

– 3 x Sets of 1 minute holds.


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 bunring about 393kcals with an average heart rate of 126BPM.

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.

When I got to the gym today, I decided to take a couple of photos for my site. While I was doing this Scott, who is the owner of the gym came over and told me to come and take some photos of some equipment he had outside. When I got out there I showed me these giant concrete balls, the heaviest ball weighed in at 165kg, next to the balls were some steel drums.

Scott then told me about how he, as part of his strongman workouts he lifts the concrete balls onto the steel drums. He then went on to explain to me other components of his strongman workout which includes log clean and presses and farmers walk. Everything that he explained to me involved something that I had never done before. My conversation with Scott ended with me agreeing to join him for a strongman session sometime over the next couple of week. I can hardly wait!

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