Thursday, 22 August 2013

I think it's about time that I updated...

So then, training has taken a back burner as I've been up to my rugby balls in coaching commitments.  On the plus side, I have a women's rugby team that are almost ready to do battle at the second to top tier of club rugby available to them.  On the minus side, I have a belly and rapidly diminishing guns.  But, I am about to bring about changes to my trianing regime.

Previously, I have been training whole body and I've done either squat or deadlift at every training session.  This has yeilded some solid results and I'm stronger than I've ever been, which is very pleasing.  But, I was beginning to plateau in almost every aspect of training.

My aims are (by Christmas):

  • To be 2 stone lighter and still as strong.
  • To take at least 4" off my waist.
  • To have some definition to my shoulders/upper arms

I will do this by doing the following workout - each training session will roll on from the previous (as it's rare that I'll be able to train in the gym 5-6 days per week)...

Session 1 - Chest
Session 2 - Back
Session 3 - Shoulders
Session 4 - Legs
Session 5 - Arms

So, more of a 5 day bodybuilder split routine.  Each session will be done as follows...

All exercises are 3 x 12, with 1 set of 10 @ half weight for warming up.

Flat Bench Press
Incline Dumbbell Press
Dumbbell Flye
Cable Crossover
Dumbbell Pullover
Weighted Sit Ups

Pull up
Barbell Row
Dumbell Row
Lat Pulldown (wide grip)

Dumbbell Shoulder Press
Arnold Press
Side Raise
Front Raise
Upright row
Weighted Sit Ups

Leg Press (single leg)
Knee Extension
Hamstring Curl
Calf Raise

Close Grip Bench Press
Skull Crusher
Tricep Cable Extension
Close Grip Pulldown
Ez Curl Bar
Dumbbell Curl
Preacher Curl
Weighted Sit Ups

The sessions will be done in this order as it makes the most sense for the gym that I go to.

Also, I have a couple of weeks off work coming up, so on those days, I'll be able to stick to this plan fairly religiously for that fortnight.

However, as we're all aware; training is a three pronged attack.  Muscular stimulii is laid out above.  I also intend to eat cleanly, I'm not a fan of supplements as I think that (for my aims), I can get enough nutrients from food.  So, out goes the processed foods, in comes fresh fruit and veg.  Beer/alcohol will take a back seat - unless I've got a celebration on, there won't be any beer.  Lastly, rest.  When feeling particularly tired, take 2 rest days from the gym.  Make sure that I get ~7 hours sleep per night.

So, that's the plan.  The new training regime will start next week - first session on Tuesday morning.  How I hate training in the mornings...

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