Body And Fitness Blog

I am going to try and update this site a bit more often now. I’ve been doing what I said earlier in that I’m researching more about weights, nutrition and fitness. I’ve been busy with work so this is going slower than expected but I’m making progress. Anyway, I have joined a new gym now which has a great balance between machines and free weights. It is important to balance the two as they each have their own benefits. My plan at the moment is to slim down/lose a bit of weight first (just 3-4kg). To do this I aim to do 3-4 CV sessions a week and 2 weight sessions. Then once I’ve slimmed a bit I’ll reverse this.

This is what I did for a pretty heavy workout that took me an hour. I always do a light warm-up set on every exercise but have not included this:

Chest

Flat Dumbbell presses: 22k x 12, 28k x 10, 32k x 10 - I don’t know why but this has always been one of my best exercises! I managed 37k x 8 recently when I had a spotter. I will go heavier next time.

Pec Deck machine: 60k x 10, 70 x 12, 80 x 10. Again, I could have gone heavier. I aim for 4-8 reps out of my heaviest sets so 10 reps means it’s too light. Good sets though.

Cable Cross pulldown machine: 20l x 12, 25k x 9. An unusual exercise for me and a luxury as most gyms don’t have this piece of equipment. I will research how to do it properly.

Shoulders

Bent over machine row (not sure of the official name yet): 10k x 10, 15k x4, 10k x 12.  One for your rear shoulders - an area often neglected. I’m guilty too. You can’t use much weight on them as it’s a specialist exercise but an essential one for full all round shoulder development. I will be doing rear delts on every shoulder day now as my rear and lateral shoulder muscles are way ahead.

Shoulder Dumbbell press, vertical bench: 20k x 8, 20k x 10, 22k x 4. Ouch! This one is always a killer but much more so after a chest workout and using a fully vertical bench rather than one where you’re slightly inclined and your upper chest can assist. I find breathing hard on this one but it’s important to do - one of the MUST DO exercises for shoulders. Either with dumbbells or barbells.

Triceps

Tricep dip machine: 60k x 10, 82k x 6 - a new machine for me. Just a variation of the dip but using real weight instead of your body weight. An alternative. Great to mix it up of course, for interest and your body.

Dumbbell behind heads: 10k x 10, 10k x10. Good last two sets to finish me off as the triceps are often worked in compound movements with shoulders and chest.