My Training Blog

[CraigA]

Monday 31st December
Cardio
Rower - 1000m - 4:33
X-Trainer - 10 mins
Back
Pullups - 3 sets of 8 reps
Pulldown super setted with Behind Head Pulldown - 3 sets of 12 reps
Rope Pulldown - 7 sets of 10 reps
Legs
Calf Raise - 3 sets of 15 reps
Biceps
21's - 3 sets of 21 reps
Twisting DB Curl - 3 sets of 10 reps
Reverse Bicep Curl - 7 sets of 10 reps
Wrist Curl - 3 sets of 15 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bend with 26kg DB's - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 reps
Butterfly Crunch - 3 sets of 20 reps
​

 

[CraigA]

So its a new year and im gonna be mixing up my training. Im gonna give the Insanity dvds a go along with Kiira (Tiitanium) for the full 60 days and im hoping to get some great results from them. Ive redone the fit test again today that i did saturday and ive got to say its pretty taxing but in a good way. If anyone else wants to do these heres a word of advice, you will only get out of them what you put in. So if your going to do it then go for it and put 100% in.
Im going to try and still do the gym 3 times a week to continue with my weight training but if this proves to be to much i will just stick with Insanity and some cardio exercise.​

 

[CraigA]

Tuesday 1st January
Cardio
Bike - 60 and 20 mins
Stretching
80 mins
Insanity
Day 1 Fit Test - 25 mins​

 

[CraigA]

Wednesday 2nd January
Cardio
Bike - 15 mins
Insanity Day 2
Plyometric Cardio Circuit - 42 mins
Legs
Leg Extension - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
Leg Press - 3 sets of 15 reps
Calf Raise - 7 sets of 15 reps
Shoulders
Arnold Press - 3 sets of 12 reps
DB Front raise - 3 sets of 12 reps
DB Bent Over Lat Raise - 3 sets of 12 reps
Smith Machine Shrug - 7 sets of 12 reps
All the weights i have done have been with around half of my normal weight as i wanted to concentrate on getting my form better and i didnt want to kill myself after doing the Insanity training.​

 

[CraigA]

Thursday 3rd January
Cardio
Bike - 15 mins
Insanity Day 3
Cardio Power and Resistance - 38 mins​

 

[CraigA]

Friday 4th January
Cardio
Bike - 15 and 15 mins
Insanity workout day 4
Cardio recovery - 30 mins​

 

[CraigA]

Saturday 5th January
Cardio
Bike - 30 mins
Insanity day 5
Pure Cardio - 38 mins​

 

[CraigA]

Sunday 6th January
Insanity day 6
Plyometric Cardio Circuit - 42mins
​

 

[jaynie1985]

amazing loss welldone

 

[CraigA]

Unfortunatley i am unable to continue with the Insanity workout as it was proving to hard for me to maintain my weight, i had literally eaten loads of food and still lost 3lbs in a matter of days. So i have gone back to my normall style of training but i have slightly tweaked it as i am going to be reducing the amount times a i train to 3 or 4 a week. I have also made slight changes to my weight training but you will see when i post what the changes are but basically im doing weights 3 times a week, 2 body parts and doing 4 or 5 exercises per body part now instead of 3 or 4 exercises and im going to see how that works for me.

I will update later with what i have done over the last few days.​

 

[CraigA]

Tuesday 8th January
Cardio
Bike - 15mins​

 

[CraigA]

So seeing as i am no longer continuing with The Insanity workout im going to change up my training a little.
I will only be lifting weights 3 times a week and doing 2 body parts at a time.
I will be increasing my exercises per body part to 4 or 5 and keeping the sets the same at 3 apart from 1 exercise on each body part and i will be following the FST-7 routine which is basically either the first or last exercise of a body part you do 7 sets with only 30 secs rest and keep the weight loaded on the muscle for the rest period.
I will only be training 4 times a week total and will do some cardio on weights days but have one day a week that will be just cardio.
So thats what im doing for the next few weeks until i feel like i can do Insanity while maintaining weight.​

 

[CraigA]

Wednesday 9th January
Cardio
Bike - 15mins
X-Trainer - 10mins
Triceps
Dumbbell Skullcrusher - 3 sets of 12 reps
Cable Pressdown - 3 sets of 12 reps
Single Arm Reverse Grip Pressdown - 3 sets of 12 reps
Overhead Rope Extension - 7 sets of 10 reps
Chest
DB Incline Press - 3 sets of 12-12 and 10 reps
DB Incline Flye - 3 sets of 12-12 and 10 reps
DB Decline Flye - 3 sets of 12-12 and 10 reps
DB Decline flye - 7 sets of 10 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 and 12 reps​

 

[CraigA]

Friday 11th January
Cardio
X-Trainer - 20 mins
Back
Single Arm Dumbbell Row - 3 sets of 12 reps
Cable Pulldown - 3 sets of 12-12 and 10 reps
Low Row - 3 sets of 12 reps
Reverse Grip Pulldown - 7 sets of 10 reps
Biceps
21's - 3 sets of 21 reps
DB Incline Curl - 3 sets of 12-12 and 8 reps
Hammer DB Curl - 3 sets of 12 reps
DB Con Curl - 7 sets of 10 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps​

 

[CraigA]

Saturday 12th January
Cardio
Rower - 10mins
X-Trainer - 45 mins
AB's
Side Bends - 3 sets of reps each side
Crossover Crunch - 3 sets of 20 reps
Plank - 3 sets of 45 second holds​

 

[CraigA]

Sunday 13th January
Cardio
X-Trainer - 30mins
Legs
Smith Machine Squat - 3 sets of 12 reps
Leg Curl - 3 sets of 12 reps
DB Walking Lunge - 3 sets of 16 reps
Calf Raise - 3 sets of 20 reps
Leg Extension - 7 sets of 10 reps
Shoulders
DB Arnold Press - 3 sets of 12-12 and 8 reps
DB Lateral Raise - 3 sets of 12 reps
DB Side Lateral - 3 sets of 12 reps
DB Bent Over Side Lateral - 3 sets of 12 reps
Smith Machine Shrugs - 7 sets of 10 reps
AB's
Side Plank - 10 x 20 secs each side
Hanging Knee Raise - 15-15 and 12 reps
Side Bend - 3 sets of 20 reps​

 

[hannata]

What kind of weights are you doing with these exercises? x

 

[CraigA]

What kind of weights are you doing with these exercises? x

I dont want to give to much away but i dont lift super heavy. Im pretty weak on chest and shoulders but working on it. I do think its as much the technique you use as the amount of weight you lift and some of the exercises i do dont need to be heavy its all about getting a good pump going.

 

[CraigA]

Now i know i said i was stopping doing Insanity but i thought i could drop a couple of the easier workouts in a week so...
Tuesday 15th January
Insanity
Cardio Ab's - 17 mins
Cardio Recovery - 33 mins
​

 

[CraigA]

Wednesday 16th January
Cardio
X-Trainer - 35 mins
Chest
Incline Machine - 3 sets of 12-12 and 5 reps
Incline Flye - 3 sets of 12 reps
Machine Press - 3 sets of 10-8 and 6 reps
Machine Flye - 7 sets of 10 reps
Triceps
Bench Dips - 3 sets of 20-20 and 17 reps
Close Grip Bench Press - 3 sets of 10 reps
Skullcrusher - 3 sets of 12 reps
DB Kickback - 7 sets of 10 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps​