My Training Blog
- Thread starter CraigA
- Start date
CraigA
Silver Member
Wednesday 20th February
Cardio
Bike - 50 mins
X-Trainer - 5 mins
Legs
Leg Extension - 3 sets of 12 reps
Leg Curl - 7 sets of 10 reps
Leg Press - 3 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Shoulders
Shrug - 3 sets of 10-10 and 7 reps
Arnold Press - 3 sets of 12-8 and 8 reps
Bent Over DB Lat Raise - 3 sets of 12 reps
DB Front Raise - 3 sets of 12 reps
DB Side Lateral - 3 sets of 12 reps
Cable Reverse - 3 sets of 15 reps
Cable Lat Raise - 3 sets of 12 reps
Cardio
Bike - 50 mins
X-Trainer - 5 mins
Legs
Leg Extension - 3 sets of 12 reps
Leg Curl - 7 sets of 10 reps
Leg Press - 3 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Shoulders
Shrug - 3 sets of 10-10 and 7 reps
Arnold Press - 3 sets of 12-8 and 8 reps
Bent Over DB Lat Raise - 3 sets of 12 reps
DB Front Raise - 3 sets of 12 reps
DB Side Lateral - 3 sets of 12 reps
Cable Reverse - 3 sets of 15 reps
Cable Lat Raise - 3 sets of 12 reps
CraigA
Silver Member
Thursday 21st February 2013
Cardio
Bike 30 mins
X-Trainer - 15 mins
Triceps
Dips - 3 sets of 20 reps
Skull Crushers - 3 sets of 9 reps
Cable Pressdown - 3 sets of 12-12 and 7 reps
Overhead Press - 3 sets of 12 reps
DB Kickback - 7 sets of 10 reps
Biceps
21's - 3 sets of 21 reps
Incline DB Curl - 3 sets of 10-10 and 15 reps
Reverse Grip Cable Curl - 3 sets of 12 reps
DB Hammer 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
Hanging Knee Raise - 3 sets of 15 reps
Cardio
Bike 30 mins
X-Trainer - 15 mins
Triceps
Dips - 3 sets of 20 reps
Skull Crushers - 3 sets of 9 reps
Cable Pressdown - 3 sets of 12-12 and 7 reps
Overhead Press - 3 sets of 12 reps
DB Kickback - 7 sets of 10 reps
Biceps
21's - 3 sets of 21 reps
Incline DB Curl - 3 sets of 10-10 and 15 reps
Reverse Grip Cable Curl - 3 sets of 12 reps
DB Hammer 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
Hanging Knee Raise - 3 sets of 15 reps
CraigA
Silver Member
Friday 22nd February
Cardio
Bike - 30 mins
X-Trainer - 30 mins
Chest
Machine Flye - 7 sets of 10 reps
Machine Press - 3 sets of 12-12 and 6 reps
Decline DB Press - 3 sets of 12-12 and 10 reps
Decline DB Flye - 3 sets of 12 reps
Incline DB Press - 3 sets of 12 reps
Incline DB Flye - 3 sets of 12 reps
AB's
Side Bend - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Plank - 3 sets of 60 secs
Cardio
Bike - 30 mins
X-Trainer - 30 mins
Chest
Machine Flye - 7 sets of 10 reps
Machine Press - 3 sets of 12-12 and 6 reps
Decline DB Press - 3 sets of 12-12 and 10 reps
Decline DB Flye - 3 sets of 12 reps
Incline DB Press - 3 sets of 12 reps
Incline DB Flye - 3 sets of 12 reps
AB's
Side Bend - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Plank - 3 sets of 60 secs
CraigA
Silver Member
Saturday 23rd February
Cardio
X-Trainer - 40 mins
Back
Pullups - 8-8-8 and 6 reps
Low Row - 3 sets of 12-12 and 10 reps
Deadlift - 3 sets of 10-6 and 6 reps
DB Row - 3 sets of 12-15 and 20 reps
Pulldown - 3 sets of 12-12 and 8 reps
Straight Arm Pulldown - 3 sets of 12 reps
Rope Pulldown - 7 sets of 10 reps
AB's
Plate Hold - 45-45 and 35 secs
Seated Knee Ups - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Side Plank - 6 x 30secs each side
Cardio
X-Trainer - 40 mins
Back
Pullups - 8-8-8 and 6 reps
Low Row - 3 sets of 12-12 and 10 reps
Deadlift - 3 sets of 10-6 and 6 reps
DB Row - 3 sets of 12-15 and 20 reps
Pulldown - 3 sets of 12-12 and 8 reps
Straight Arm Pulldown - 3 sets of 12 reps
Rope Pulldown - 7 sets of 10 reps
AB's
Plate Hold - 45-45 and 35 secs
Seated Knee Ups - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Side Plank - 6 x 30secs each side
CraigA
Silver Member
Tuesday 26th February 2013
Cardio
Bike - 20 mins
X-Trainer - 20 mins
Shoulders
DB Front Lat Raise - 3 sets of 15-12 and 10 reps
Bent Over Side Lat - 3 sets of 12-12 and 10 reps
Smith Machine Military Press - 3 sets of 20-12 and 10 reps
Behind Head Press - 7 sets of 10 reps
Shrugs - 3 sets of 12 reps
Lat Raise - 3 sets of 10 reps
Side DB Lat Raise - 3 sets of 10 reps
Rear Delt Cable Crossover - 3 sets of 15-12 and 10 reps
Cardio
Bike - 20 mins
X-Trainer - 20 mins
Shoulders
DB Front Lat Raise - 3 sets of 15-12 and 10 reps
Bent Over Side Lat - 3 sets of 12-12 and 10 reps
Smith Machine Military Press - 3 sets of 20-12 and 10 reps
Behind Head Press - 7 sets of 10 reps
Shrugs - 3 sets of 12 reps
Lat Raise - 3 sets of 10 reps
Side DB Lat Raise - 3 sets of 10 reps
Rear Delt Cable Crossover - 3 sets of 15-12 and 10 reps
REV23
Power Dropper
Hey mate. First off, just want to congratulate you on your success man. It's truly inspiring and good luck maintaining, which judging by this immense training blog I am sure you will have no problem with haha
At the moment, I perform 30 minutes of interval training on a rowing machine. Which is 260 calories burnt for a normal person, MFP predicts it is over 400. Sometimes I do an hour if I am feeling really energized. Anyway on a normal week I'll work out 4 times a week. But recently I've been doing it everyday.
Do you think this is a good workout for my current stage of weight loss?
I plan on including weight training and cycling eventually. Keep up the great work!
At the moment, I perform 30 minutes of interval training on a rowing machine. Which is 260 calories burnt for a normal person, MFP predicts it is over 400. Sometimes I do an hour if I am feeling really energized. Anyway on a normal week I'll work out 4 times a week. But recently I've been doing it everyday.
Do you think this is a good workout for my current stage of weight loss?
I plan on including weight training and cycling eventually. Keep up the great work!
CraigA
Silver Member
Hey Rev hope your well dude?
If you are happy with your weight loss so far then i would stick with what you are doing, i spent the majority of my weight loss doing exercise bike and weight training and i found that worked for me. Im not a fan of the rower myself its abit of a love/hate relationship haha but i never do more then 10 mins when i do it.
You could try mixing things up though so you dont get bored and lose interest. Just get out there and go on some walks, x-trainer, bike make a start on the weights and just ease into it and build it up over time. The main thing is to enjoy and have fun with what you are doing.
I also like to do circuit training like the Insanity workout, les mills combat those type of things. It something different and stops things from getting boring.
You are doing awesome so far, listen to what your body tells you and train as hard as you can and you will see the results.
Good luck
If you are happy with your weight loss so far then i would stick with what you are doing, i spent the majority of my weight loss doing exercise bike and weight training and i found that worked for me. Im not a fan of the rower myself its abit of a love/hate relationship haha but i never do more then 10 mins when i do it.
You could try mixing things up though so you dont get bored and lose interest. Just get out there and go on some walks, x-trainer, bike make a start on the weights and just ease into it and build it up over time. The main thing is to enjoy and have fun with what you are doing.
I also like to do circuit training like the Insanity workout, les mills combat those type of things. It something different and stops things from getting boring.
You are doing awesome so far, listen to what your body tells you and train as hard as you can and you will see the results.
Good luck
Daisygirl43
Member
Hi Craig, just saw your profile. WOW you've done a brilliant job on your weight loss you must be so proud. Well done,
yeah im super proud haha
REV23
Power Dropper
Haha well rowing suits my build really. I am generally a stocky guy, my legs and shoulders are strong from growing up playing rugby. I find it very suitable for my cardio atm.
I have a cycle bike and treadmill in my house that my family use, but I need to lose more weight before I can use them. Treadmill is 16st limit, how stupid is that? I think I'll be safe for the bike at around 18st.
I have dumbbells and a boxing dummy which I will be using very soon. Might even start doing that today. When the weather is nice I'll go out and play basketball.
I like this blog, I will check-in to see what you are up too. Some pretty cool workouts you're doing!
chezz
walk walk walk
wow just been reading through wow your an inspiration i feel like i do nothing now lolol i do my leslie sansone walking as i find it easy for my weight at the moment and feel i cannot face a gym at the moment but working up to going swimming with the brother wow hat off to you x
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