Bank Holiday Moan-day

See what I did there?

So then - first session of my slightly different training regimen.  Session 1 - chest.  Lighter weights, so easier.  Or so I thought.

ChestFlat Bench Press - 1 x 10 @ 60kg, 3 x 12 @ 80kg
Incline Dumbbell Press - 1 x 10 @ 25kg, 1 x 12 @ 25kg, 2 x 12 @ 22.5kg
Dumbbell Flye - 3 x 12 @ 15kg
Dip - 3 x 12 @ 90lb assistance
Cable Crossover - N/A (equipment not available during the entire session)
Dumbbell Pullover - 3 x 12 @ 15kg
Weighted Sit Ups - 3 x 12 @ 15kg

So then...  That hurt.  Quite a bit more than I expected, to be honest.  I dropped the warmup set once I'd actually warmed up (the bench press and incline DB press ensured that I was warmed up enough).

Bench press was difficult - I was surprised how much different 12 reps were.

I had to drop the weight down slightlt on the incline DB press, being pre-fatigued was a real killer - normally I give the previous muscle group a rest and work on a push/pull type of routine.  But the lack of rest was difficult.

The flye was OK, and I was struggling by the end, so I think I got that weight pretty much spot on.

Dips - when I was training before, I was 2 stone lighter and able to press more (but for less reps), even so, I've come down considerably in terms of strength.  I'll get back there though.

Cable crossover - the machine was unavailable throughout my entire gym session, so I had to give that one a miss.

DB pullover felt quite light, I think I'll move that up to 17.5kg next time.

Weighted sit ups went well.  Unsure whether to go up in weight or up in reps for that.

After those exercises, I felt a dull ache and generally tired.  So I'm pleased to report that I have full on man boob soreness today.

Next gym session is on Wednesday where I'll be giving my back a bit of a beasting.  Looking forward to that one as I gingerly return to deadlifting!

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.

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

Back
Deadlift
Pull up
Barbell Row
Dumbell Row
Lat Pulldown (wide grip)
Shrug

Shoulders

Dumbbell Shoulder Press

Arnold Press
Side Raise
Front Raise
Upright row
Weighted Sit Ups

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

Arms
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...