My Training Blog

[CraigA]

Thursday 17th January
Cardio
X-Trainer - 30 and 10 mins
Back
Deadlift - 3 sets of 20-12 and 6 reps
Pulldown - 3 sets of 12-10 and 8 reps
Low Row - 3 sets of 12-10 and 8 reps
Reverse Grip Pulldown - 7 sets of 10 reps
Biceps
Cable 21's - 3 sets of 21 reps
DB Curl - 3 sets of 12-12 and 8 reps
Hammer DB Curl - 3 sets of 12-12 and 9 reps
DB Con Curl - 7 sets of 10 reps
Wrist Curl - 3 sets of 15-12 and 10 reps
​

 

[CraigA]

Friday 18th January
Cardio
Bike - 90 mins
Les Mills Combat 30 - 32 mins​

 

[CraigA]

Saturday 19th January
Cardio
X-Trainer - 30 and 10 mins
Les Mills Combat Power Kata - 45 mins
Legs
Leg Extension - 7 sets of 10 reps
Leg Curl - 3 sets of 12-12 and 10 reps
Calf Raise - 4 sets of 20 reps
Squat - 3 sets of 12 reps
Leg Press - 3 sets of 12 reps
Shoulders
DB Lat Raise - 3 sets of 12-15 and 8 reps
DB Side Lat Raise - 3 sets of 12-10 and 10 reps
Arnold Press - 3 sets of 12 reps
EZ Bar Lat Row - 3 sets of 12 reps
DB Shrug - 7 sets of 10 reps
​

 

[Rich Ash]

Hi There
With all this exersice , do you have to use up all of your syns ? , or do you ever go over your allowance when you have had a good work out .
I ask this because i play sports a lot , and as you will know , exersise makes you hungry ?
Rich

 

[CraigA]

Hi There
With all this exersice , do you have to use up all of your syns ? , or do you ever go over your allowance when you have had a good work out .
I ask this because i play sports a lot , and as you will know , exersise makes you hungry ?
Rich

Well since ive been at target ive had to start eating a hell of alot more. What you get told to do is up your HEXB's first but to be honest i count calories more than anything now as things like protein shakes have to be synned and how you call a protein shake a syn il never know. I have about 20 syns of protein shakes a day haha.

Calorie wise i need around 3500-4000 cals a day just to maintain, which is a hell of alot of food when you eat healthy. I currently have around 7-8 meals a day and eat right upto i go to bed.

What i did before i was at target is syn my protein shakes and i would only have 2 scoops a day and get my protein from chicken,turkey,beef,fish,low fat cottage cheese etc where as now i have 4 scoops a day. It is possible to keep well within your syns and train hard it all depends on what you eat.

You could take a cooked chicken breast to have post workout rather than a shake.

 

[CraigA]

Also make sure you drink plenty of water while doing your exercise, i dont think nothing of having 2+ltrs of water in the gym and it could be that you are thirsty rather than hungry. I also have some ryvitas with peanut butter and laughing cow cheese triangles on to get some carbs and good fats in to as soon as i get home. I use the ryvitas and cheese triangles from my HEX a+b and syn the peanut butter about 4.5syns for 15g.

 

[CraigA]

Sunday 20th January
Cardio
Bike - 15 and 15 mins
X-Trainer - 30 and 15 mins
Rower - 5mins
AB'S
Side Bends - 3 sets of 20 each side with 22kg DB
Crunch Hands On Chest - 3 sets of 20 reps
Plank - 3 sets of 45 secs
Side Plank - 10 x 20 secs each side​

 

[CraigA]

Monday 21st January
Cardio
Bike - 20 mins
Les Mills Combat- Kick Start - 30 mins
Les Mills Combat - Inner Warrior Stretch & Strength - 18 mins​

 

[CraigA]

Tuesday 22nd January
Cardio
Bike - 120 mins - 66km​

 

[SlimmingKitchen]

I think I may have to go for a lie down after reading this thread lol.
You've made me feel exhausted Hun hahaha. Well done on all your hard work, you are such an inspiration & you are doing fantastic
Keep up the good work. Big hugs, Stacey xxxxx

 

[CraigA]

I think I may have to go for a lie down after reading this thread lol.
You've made me feel exhausted Hun hahaha. Well done on all your hard work, you are such an inspiration & you are doing fantastic
Keep up the good work. Big hugs, Stacey xxxxx

Cheers Stacey

 

[CraigA]

Wednesday 23rd January
Cardio
X-Trainer - 15 mins
Chest
Chest Press Machine - 3 sets of 12-10 and 6 reps
Incline Smith Machine - 3 sets of 8-10 and 10 reps
Incline Flye - 3 sets of 12-10 and 10 reps
Machine Flye - 7 sets of 10 reps
Triceps
Cable Pressdown - 3 sets of 12-10 and 6 reps
Bench Dips - 3 sets of 20 reps
Incline Close Grip Press - 3 sets of 12 reps
Overhead Rope Press - 7 sets of 10 reps
AB'S
Hanging Knee Raise - 3 sets of 15 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Broomstick Twist - 150 reps each side​

 

[CraigA]

Thursday 24th January
Cardio
Bike - 90 mins
Insanity Cardio Abs - 16 mins
Insanity Cardio Recovery - 33 mins​

 

[CraigA]

Friday 25th January
Cardio
X-Trainer - 60 mins​

 

[CraigA]

Saturday 26th January
Cardio
Bike - 20 mins
Insanity Fit Test - 25mins - 389cals burned
Insanity Plyometric Cardio Circuit - 42mins - 777cals burned
Insanity Pure Cardio - 38mins - 683cals burned
Insanity Cardio Abs - 16mins - 276cals burned
​

 

[FaithFluro]

Hi Craig! I'm baaack.

Just wanted to let you know I've joined a gym so I can finally do REAL weights!
Going every other day. Tomorrow morning I'm going to either a Yogalates class or Boxercise.
For cardio I go on the bike and interval train on treadmill and then I do 3 sets of 13 reps on about 5-6 different machines. Will start blogging agian but I was wondering if you have a facebook or messenger because I'd really love your support and someone you talk to about it all. You're great for giving motivation!

 

[CraigA]

Hi Craig! I'm baaack.

Just wanted to let you know I've joined a gym so I can finally do REAL weights!
Going every other day. Tomorrow morning I'm going to either a Yogalates class or Boxercise.
For cardio I go on the bike and interval train on treadmill and then I do 3 sets of 13 reps on about 5-6 different machines. Will start blogging agian but I was wondering if you have a facebook or messenger because I'd really love your support and someone you talk to about it all. You're great for giving motivation!

Well done keep up the great work, sounds like you have a good plan going.

 

[SlimmingKitchen]

Omg Hun your workouts sound awesome, do you wear an HRM? I love mine that I bought. xxx

 

[CraigA]

Omg Hun your workouts sound awesome, do you wear an HRM? I love mine that I bought. xxx

Yeah i had a HRM on while doing the insanity workouts, its a great piece of kit but i could do with a new one. Which one do you have?

 

[CraigA]

Sunday 27th January
Cardio
Bike - 60mins
Turbo Fire-HIIT- 15 mins - 251 cals burned
Les Mills Combat-Kickstart- 30mins - 515cals burned
Insanity Cardio Power & Resistance- 39mins - 821cals burned
Turbo Fire Stretch- 12mins - 110cals burned
2348 cals burned total today​