My Training Blog

CraigA

CraigA

Silver Member
Well since i have started my journey at the start of the year i have had my most motivated period over the last 3 days so i thought i would share my training with everyone on here.
Now i dont try and re-invent the wheel and alot of people will find it boring but this is what currently works for me, so long may it continue.
My training mainly consists of Exercise Bike, Weight Training and AB work. I will post what i have done over the last 3 days and try and update everyday from now on:)​
 
Saturday 12th October 2012
Cardio- Exercise Bike done in blocks of 20-40-30-15-10-30 and 35 minutes
Weight Training
Chest
Press Ups - 3 sets of 20 reps
Incline Dumbbell Press - 3 sets of 15-10-10 reps
Incline Dumbbell Flye - 3 sets of 12-10-10 reps
Triceps
Bench Dips - 3 sets of 20 reps
Overhead Extensions - 3 sets of 12 reps
Lying French Press - 3 sets of 12 reps
ABs
Seated Knee Ups - 3 sets of 20 reps
Oblique Bike - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch-Hands on Chest - 3 sets of 20 reps​
 
Sunday 13th October 2012
Cardio-Exercise Bike - 60-30-30-30-30 blocks
Back
Bent Over Row - 3 sets of 12 reps
Dumbbell Row - 3 sets of 12 reps
Cable Pulldown - 3 sets of 12-10-10 reps
Biceps
Dumbbell Curl - 3 sets of 12 reps
Hammer Dumbbell Curls - 3 sets of 12 reps
Concentration Dumbbell Curl - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch-Hands on Chest - 3 sets of 20 reps
​
 
Monday 14th October 2012
Cardio - Exercise Bike - 20-60-30-40-30 minute blocks
Legs
Front Squat (legs wide apart stance) - 3 sets of 12 reps
Lying Leg Curl - 3 sets of 12 reps
Dumbbell Lunge - 3 sets of 12 reps
Shoulders
EZ Bar Front Raise - 3 sets of 12 reps
Seated Lateral Dumbbell Raise - 3 sets of 12 reps
Seated Bent Over Dumbbell Raise - 3 sets of 12 reps
Barbell Shrug - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Decline Crunch-Hands on Chest - 3 sets of 20 reps
​
 
Wednesday 16th October 2012
Cardio
Exercise Bike - 2 x 30 minute blocks
Chest
Decline Dumbbell Press - 3 sets of 12 reps
Decline Dumbbell Flye - 3 sets of 12 reps
Flat Bench Flye - 3 sets of 12 reps
Triceps
Cable Pressdown - 3 sets of 12 reps
Reverse Grip Pressdown - 3 sets of 12 reps
Overhead Rope Extension - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch-Hands on Chest - 3 sets of 20 reps​
 
Just kicked myself up the arse and done some more weights so heres todays training blog
Thursday 18th October 2012
Cardio
Exercise Bike - 2 x 30 minute blocks
Legs
Calf Raise - 3 sets of 40 reps
Seated Calf Raise - 3 sets of 40 reps
Leg Extension - 3 sets of 12 reps
Biceps
21's - 3 sets of 21 reps
Dumbbell Preacher Curl - 3 sets of 12 reps
Cable Rope Hammer Curl - 3 sets of 12 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Swiss Ball Crunch - 3 sets of 20 reps​
 
Friday 19th October 2012
Cardio
Exercise Bike - Blocks of 30-30 and 20 minutes
Back
Straight Arm Pulldown - 3 sets of 12-12 and 7 reps
Reverse Grip Pulldown - 3 sets of 12 reps
Behind Head Press - 3 sets of 12 reps
Shoulders
Seated Barbell Press - 3 sets of 12 reps
EZ Bar Row - 3 sets of 12 reps
Reverse Pec Dec Flye - 3 sets of 12 reps
Overhead Shrugs - 3 sets of 12 reps
AB's
Bent Knee Hip Raise - 20-16 and 14 reps
Butterfly Crunch - 3 sets 20 reps
Straight Leg Crunch - 3 sets of 20 reps
​
 
Saturday 20th October 2012
Cardio
Run/Walk up and down hills - 31minutes 38 seconds (beat my personnel best by 4 minutes today)
Exercise Bike - 60-30 and 60 minute blocks
Chest
Press Ups - 3 sets of 20 reps
Incline Dumbbell Press - 3 sets of 20 reps
Incline Dumbbell Flye - 3 sets of 15 reps
Triceps
Bench Dip - 3 sets of 20 reps
Overhead Extension - 3 sets of 20 reps
Lying French Press - 3 sets of 20 reps
AB's
Leg Lift with Swiss Ball - 3 sets of 12 reps
Glute Up with Swiss Ball - 10-12 and 15 reps
Swiss Ball Crunch - 3 sets of 15 reps​
 
Sunday 21st October 2012
Cardio
Exercise Bike - 60-30-30-60-30 and 30 minute blocks
Back
Bent Over Row - 3 sets of 12 reps
Dumbbell Row - 3 sets of 12 reps
Cable Pulldown - 3 sets of 20 reps
Biceps
Dumbbell Curl - 3 sets of 15 reps
Hammer Curl - 3 sets of 20 reps
Concentration Curl - 3 sets of 15 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Figure 4 Crunch - 3 sets of 15 reps
Crunch Hands on Chest - 3 sets of 20 reps​
 
What's a figure 4 crunch?
 
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