Monday Weights Routine (Chest and Triceps)

This blog will be focused on weight routines, if you follow the blogs you will be able to get a full weekly routine of my workout, which I hope you will find helpful. This will break down for each day and body part what to train. The easiest way for me to get that content out to you would be to do separate blogs for the separate routines from Monday to Friday. Chronologically starting with Monday, which is for regular gym goers (International chest day). This will be a fairly basic workout, however you can implement new exercises into you’re routine as you go along.

Workout Routine

Chest Workout

I start with the benches eg Flat Bench, Incline, and Decline as this gives you a comprehensive chest workout. Always do a warm up set first with light weight, just one set.

Benches

Flat Bench- 2x 8-10 reps (Move to bigger weight with each set, whatever you are comfortable with, the heavier you go the less reps you do e.g. heavy set maybe even do 4-6 reps).

Incline Bench- 3x 8-10 reps following the same way structure as above on the flat bench.

Decline Bench- 3x 8-10 reps, again going up weight with each set and decreasing repetitions.

Pec Deck

3x 6-8 reps using heavier weights

Cable Fly’s

Upper cables 3x 8 reps with alternating weights as the sets move on.

Lower cables 3x8 reps

Press Ups

To finish, do press ups until failure.

That’s you done chest, now let’s move onto the triceps.

Triceps Workout

Cable Pull-Downs

3x 8-10 reps

Skill Crushers

3x 6-8 reps (in case you didn’t know what that was)

Dips (Bodyweight)

3 sets of this exercise to failure every time. At this point due to doing chest and you work triceps whilst doing chest this will be enough to work that muscle group and overall feeling good about chest and triceps day.

 
Thanks for tuning in,

JSN.

High Intensity Interval Training (HIIT Training)

As from my previous blog, this is sort of a second part to it and the content of this blog will be on high intensity interval training otherwise known as HIIT training. For everyone trying to get summer ready, this is a routine which you should highly consider also for burning fat. For me weightlifting is a major factor in my training, so HIIT training works out well with this, not only for weightlifters, but for the normal person who doesn’t do weights, this is a good exercise to do.

So when is it a good time to do HIIT training you may ask, this is completely subjective on the person, when I do HIIT training I generally do it after my weights routine as my body is already at peak fat burning. HIIT training is also good because you’re heart rate fluctuates up and down all the time due to the nature of the exercise. Additionally, you sacrifice the least amount of muscle loss, but burn a lot of fat. So for the people out there worried about losing their muscles because of cardio. This misconception is simply not true, you just take a different approach to cardio.

I will briefly provide a routine, just in case you have not encountered HIIT training before, an example as seen below,

·        Running at a maximum effort for 20/30 seconds, then walk for 1 minute to give you sufficient recovery time. You can adapt the routine the more regularly you do it.

HIIT training and fasted cardio are my two favourite modes of doing cardio as I found them personally most effective for me. I would definitely recommend cardio, not only for the fat burning purposes to get you summer ready, but in medical terms it is good for your heart and internally to be more healthy as it pushes the blood all around your body, which in turn helps you’re circulation.

So cardio isn’t all that bad after all, and gets you in the summer shape you want to be in faster. Thanks for reading another blog,

JSN

Fasted Cardio

As winter is fading away and the prospect of summer is looming, we all start to think about our summer bodies, where it be for the holidays or just generally feeling better walking about with less clothing on.

Its 3 months now until June, which is ample time to start getting yourself ready for summer. I currently am coming out of my winter hibernation zone of much enjoyed bulking and its now I start to clean up my diet and implement sufficient cardiovascular activities into my routine.

This blog will be aimed at the topic of cardio, for most people an arduous, but necessary routine. I personally don’t do much cardio over winter, I spend those months consuming more calories and focusing on lifting heavy and gaining muscle. However now my cardio routine will be more of a regular occurrence.

I am a big believer in fasted cardio, this has gave me the best results and when I mention cardio, this is for me, using the treadmill. I will brush up on fasted cardio just in case you have not heard of this before, this is doing you’re cardiovascular activities first thing in the morning before breakfast. This may seem strange, however in the morning there is no food in your stomach, so all the sweating and hard work on the treadmill is more beneficial to you as you’re body doesn’t need to burn away the food first, it just burns away the fat.  

This is also a positive because you are kick-starting you’re metabolism first thing and also clearing away the impending need to do cardio over you the full day, getting it done in the morning allows you to think about and be prepared for the rest of your day.

This mode of cardio is my personal favourite, however the second mode which will be covered in the next blog is my second personal favourite when doing cardio and provides a fantastic and equally great way of getting rid of fat.

Thanks for tuning in,

JSN.

Welcome to my First Post

Hi and welcome all to my first blog, my name is Josh and I will be writing about fitness and healthy eating. I am at University studying Business, but weightlifting (general health and fitness) is something I actively have a passion for.

In my opinion; I feel it is important to combine both fitness and healthy eating as working out is as important as eating healthy. In my blog I will be going through various workout regimes that I currently do and provide advice. I will also go through my eating regime as mines is quite different from the traditional person, as I am a pescatarian (basically, I don’t eat meats apart from fish).

My background, I have kept healthy and fit my full life. I am 20 years old and started weightlifting when I was 16, so currently have been weightlifting for the last 4 years, before weightlifting I done boxing and kickboxing for 3 years (so from the age of 13-16). Previous to this I done a mixture of different sports like athletics, karate and football, however football was the most common sport in my younger years, I played with my friends locally and also for the local football team. I have always enjoyed competitive sports, that is the general appeal and I also enjoy a busy life and trying to achieve my personal best.

Growing up my mum always made me fantastic and healthy meals and this has carried me through different sports as I always have been fuelled with the right ingredients. That is my background in short.

Throughout my experience I wanted to share some of my knowledge that I feel has been useful to me and also effective in my workout routines. Hopefully you will be able to implement or try out parts of my routines and give me feedback to see if it benefited you as the blogs go on.

From my experience, I have realised there is no overnight method to getting into shape, you have to be dedicated and committed to it, furthermore what I have realised and the most important thing I can say is, figure out what works best for you. What I mean by this is, that everyone is different, so it is important for you to find out what works best for you and you’re body.

Hopefully you will find my blog interesting and from my further blogs, I will be going through different topics associated.

Thanks,

JSN