Tag Archives: challenge

A new start

9 Oct

After a week from hell, in which I worked 40 hours by the end of Wednesday, I am ready to get back to the gym and a routine in which I can work out at least 3 times a week.

So I’m now aiming to spend the next six weeks completing a proper work out regime. To see how well I’ve done afterwards I’ll be comparing various measurements before and after the training period. These are listed below, along with my current readings. At the moment these are fairly average for my height (174cm or 5’8”).

 

MEASUREMENTS

Weight: 72.8 kg

Fat: 19.2%

Skeletal muscle: 40.5%

BMI: 24

My workout routine, as suggested by my gym instructor at LA Fitness, includes 20 minutes of aerobic work, 4 pin-loaded resistance and 4 free weight resistance exercises and core work. It’s also been suggested that I sporadically take a few classes, including spinning, to mix up my workout.

 

THE WORKOUT

WARM UP

Rower for 5 minutes

 

AEROBICS – any 2 of the following

Treadmill – 10 minutes

X-trainer – 10 minutes

Rower – 10 minutes

 

PIN LOADED EXERCISES – any 4 of the following at 3 sets of 10 reps on a challenging weight, making sure to mix upper and lower body exercises

Lat pulldown

Leg press

Leg curl

Shoulder press

Tricep pushdown

Chest press

 

FREE WEIGHT EXERCISES – as above, with the exception of 21s

Dumbell bench press

Flat flyes

Walking lunges

Lateral raise

Bicep curl

21s

 

CORE EXERCISES – I’ll be trying to fit this in around 5 times a week

Crunches – 4 sets of 20 reps

Plank – 4 sets of 30 seconds

Side bridge – 3 sets of 30 seconds on each side

cradles – 3 sets of 30 seconds

 

COOL DOWN

Recline bike – 5 minutes on no weight

 

To help me along I will also be taking creatine and protein supplements, with the aim of losing fat and increasing muscle mass, but that’s for another blog.

 

Wish me luck and I’ll let you know how I get on!

 

Ni the supplementer

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