2018 Workout: Week 2

2018 Workout: Week 2

2018 Workout: Week 2


Welcome back!

For those of you who have not come across my blog before this is the second post in my 2018 workout series, so do check out my week one post. 

Its week two now and I have to say I struggled on the food front, all I wanted to do is pig out. Fortunately I have not strayed from my path set last week. When I am not focused on anything all I can think about is food whereas when I am busy and focused on a task I'm not even thinking about food. Chances are it's actually water my body wants not food, but either way the best advice I can give to anyone who is also reducing their calories is KEEP BUSY.

 Physically I felt much better. Resting three days a week helps a great deal its so easy to over train but rest is as important as working out itself. Training four days a week and resting three certainly helped me push things in the gym this week. I have visibly lost body fat and gained a bit of muscle which leaves me about even weight wise. I don't care how much I weigh nor do I think its a good measure of health or measuring gains, so please don't focus on it. The reason I have mentioned it this week is to make people aware that just because you are not gaining or losing weight it does not mean nothing is happening. You can lose fat and put on muscle which might be balancing each other out.

Now let us get into the real stuff!


Diet

As explained last week I do not take any protein powder/supplements, no pre or post workout products and I do not count calories or adhere to macros. Just common sense and normal food, if you read last weeks post you know I don't believe in any of those things. If you want to lose fat then eat less and cut down on sugar and carbs. If you want to put on muscle workout and eat more but keep the ratio of carbs and protein higher in the protein department. Regardless of what you want to achieve eat vegetables and fruits to get the vital vitamins and minerals your body needs.

Just like last week my aim this week has been to keep sugar and carbohydrates low, eat no more than 4 times a day and keep those portion sizes small. 

Reducing calories

This was a much easier take to maintain this week as my body has had a week to get used to it. The one time this week I had a large meal I could barely finish it. I have cereal for breakfast for lunch time its chicken and vegetables with dinner being practically the same thing.

Reducing Sugar

This was actually the hardest thing to achieve this week. Drinks wise its been nothing but water and unsweetened tea, apart from maybe 3 cups. I kept away from all sweets, chocolate and pastries so the only sugar I had came from what naturally resides in the foods I eat, or whatever added sugar was in the food I bought for lunch. Eating less sugar has made me taste it more in what I am eating so its becoming easier to taste just how much added sugar goes into the food we buy, its really bad.

Reducing carbohydrates

Apart from Thursday lunch, which was made for me by one of my friends, I have kept away from the major carbohydrates i.e rice, pasta, bread and potatoes. The biggest draw back to reducing carbs is that when you eat its not long until your hungry again. Its not realistic to cut out carbs long term, but as this is not a permanent thing I have been able to keep my discipline. 

What have I eaten

I have kept to four staples, meat, vegetables, cereal and peanuts. I eat breakfast, lunch and dinner and snack on some peanuts in between when I get hungry. I switched over to Bran Flakes for my daily breakfast, for no other reason than I wanted a change from Rice Krispies. I won't lie eating like this is boring and mentally taxing, but its not forever so I will just keep at it for another couple of weeks.


My work Out Regime

Monday 15th,  Tuesday 16th, Thursday 18th January 2018

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Pull/Chin Ups

Wide overhand grip pulling the back of your neck to the bar:

Set 1, 10x reps

Set 2, 10x reps

Shoulder width underhand grip pulling the top of your upper chest to the bar:

Set 1, 10x reps

Set 2, 10x reps

Shoulder width overhand grip pulling the top of your upper chest to the bar:

Set 1, 10x reps

Set 2, 10x reps

Shoulder width parallel grip (palms facing) pulling your upper chest to the bar:

Set 1, 10x reps

Dips

Dips to be performed on parallel bars with a width greater than shoulder length apart:

Set 1, 20x reps

Set 2, 20x reps

Set 3, 20x reps

Set 4, 10 reps

Shoulders

Dumbbell Shoulder raises (side raises):

Set 1, 18x reps 6 kg/13 lbs (per dumbbell)

Set 2, 18x reps 6 kg/13 lbs (per dumbbell)

Dumbbell Shoulder raises (front raises):

Set 1, 18x reps 6 kg/13 lbs (per dumbbell)

Set 2, 18x reps 6 kg/13 lbs (per dumbbell)

Traps

Barbell shrugs (behind back):

Set 1, 20x reps 60 kg/132 lbs

Set 2, 20x reps 60 kg/132 lbs

Set 3, 20x reps 60 kg/132 lbs

Set 4, 10x reps 60 kg/132 lbs

Arms

Bicep Curls using curl bar (the zig zag one):

5 sets, 10x reps 25 kg/55 lbs

Tricep pull downs on the cable machine using the rope accessory:

5 sets, 10x reps 23 kg/50 lbs

Abdominal

Leg extensions, with back on ground and hands behind head. Extend you legs straight, keeping your feet off the ground then pull your legs to your body:

1 set, 75x reps 

Crunches

3 sets, 25x reps

Finish up with a 60 second plank

Push ups

Narrow width, with hands at base of your chest:

5 sets, 15x reps

Normal width, hands inline with the middle of your chest:

10 sets, 18x reps

Lower back

Back extensions. Stand up holding an appropriate weight to your chest, bend over keeping your legs as straight as you can until you are parallel to the floor. Then return to the standing position:

3 sets, 15x reps 10 kg plate

Legs

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Leg press machine, either flat or incline:

3 sets, 10x reps 120 kg/264 lbs

Calf raises On a raised platform:

3 sets, 20x reps no weights

Interior hip flexors:

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

3 sets, 10x reps 25 kg/55 lbs

Exterior hip flexors:

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

3 sets, 10x reps 25 kg/55 lbs


"Weights Day"

Wednesday 17th January 2018

Shoulders

Dumbbell shoulder press:

3 sets, 10x reps 28 kg/61 lbs (per dumbbell)

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Machine shoulder press:

2 sets, 10x reps 32 kg/70 lbs

Traps

Shrugs using a kettle bells or plates:

3 sets: 15x reps 25 kg/ 55 lbs (each arm)

Upright row using barbell. Start holding the bar at your waist, pulling up towards your chin. Close grip is my preferred method, but do what's comfortable for you:

3 sets: 10x reps 25 kg/55 lbs

Back

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

Straight arm pull down. Stand up straight with a slight bend in your arm. Pull the bar down from above your head to your waist whilst keeping your arms in the same position. 

3 sets, 10x reps 25 kg/55 lbs

Lateral pull down, pulling bar to the back of your neck:

2 set, 10x reps 55 kg/121 lbs

Lateral pull down, pulling bar to the top of your chest:

2 sets, 10x reps 55 kg/121 lbs

Barbell row

4 sets, 10x reps 50 kg/110 lbs

Dead lift:

3 sets: 10x reps 30 kg/66

Chest

Bench press:

Set 1, 10x reps 70 kg/154 lbs

Set 2, 8x reps 90 kg/198 lbs

Set 3, 6x reps 110 kg/242 lbs

Set 4, 10x reps 70 kg/154 lbs

Machine chest press:

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

5 sets, 10x reps 50 kg/110 lbs

Abdominal

Credit: http://www.globalsources.com

Credit: http://www.globalsources.com

Sit up bench

4 sets: 25x reps 

Arms

Dumbbell curls:

5 sets, 10x reps 12 kg/26 lbs (per dumbbell)

Credit: http://workoutlabs.com/exercise-guide

Credit: http://workoutlabs.com/exercise-guide

Triceps kickback:

5 sets:, 10x reps 8 kg/17 lbs

Legs

Leg extension machine (Quadriceps):

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

3 sets: 10x reps 45 kg/99 lbs

Leg curl machine (Hamstring):

Credit: http://www.powerhouse-fitness.co.uk

Credit: http://www.powerhouse-fitness.co.uk

3 sets, 10x reps 45 kg/ 99 lbs

Calf raises, on any raised platform:

3 sets: 20x reps (no weight)


My workouts this week averaged out at about 2 hours 20 mins to complete which is predominantly due to waiting for equipment to come free. Three days a week I favour body weight exercises mixed with low weight high rep resistance exercise. One day a week I do 100% resistance exercises with higher weights and lower reps. I'm not a fan of putting lots of weight on my lower back hence why I don't squat or use heavy weights on dead lifts. Call me a pussy but I'd rather not blow out my back or knees so I'll stick with what I'm doing.

The main focus is doing exercises correctly with good form. I see too many people in the gym using way more weight than they need to just so they can look strong or feel better than others. Problem is their form is atrocious so if they were to do their exercises correctly they could never move the weight they are using. Most importantly bad form plus too much weight make you more likely to get injured. Don't be one of those guys or girls! Do your thing and don't worry about anyone else.

In regards to cardio do whatever you want for however long you want by whatever means you want. I hate cardio with a passion therefore I don't mix it with my workouts instead I use my lunch breaks every so often to do a 15-20 minute run on the treadmill.

Anyways that about raps it up for this week. Thanks for coming back, I hope there are some things you have been able to take away from this to help you achieve your workout or diet goals. I'll be back again next week so until then keep getting it in!

 

 

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