A week of workout, success!

A week of workout, success!

Stephane

Since writing this blog, I have not been impressed with my training commitment. Yeah, I mean, I was training 3 times a week on average, but I know I should be doing more and I had not trained as frequently as I wanted. After writing last week’s post I reflected and rectified what was going wrong. I eliminated excuses and created success by arranging the best fit for working out around work.

Work for me starts 8:30 AM meaning I am awake from 6:30 AM so working out in the morning is not really something I want to be doing. The only alternative is to train after work.   

Unlike Stef, who crumbles down after 10:00 PM, I am still wide awake and active. By then, If I have not yet trained that day, 11PM to 1AM becomes my workout time because, unlike Stef who can workout in the morning, I can’t.   

These workouts are normally home workouts as I tend to get home late. Over the years I have managed to create a mini home-calisthenics gym for myself so I am able to train at my choosing.

This week I have managed to train everyday, simply because on Sunday I told myself everyday I will train no matter what. No excuses; fatigue, time, location, pain, myself, money, work, socialising, nothing was stopping me from my goals. This time my goals came first and through all the pain it felt good.

Sunday evening:

10 x 10 pullups  

Monday:

25 x 10 press ups

1 min x 5 V-sit

10x10 ring dips

Tuesday:

Bouldering from 7:45 PM to 9:45 PM

Wednesday:

30 seconds x 8 V-sit

15 seconds x 12 mins L- sit

2.5kg weighted leg raises x 20 ( in V sit position)

Thursday:

Bouldering from 7:15 PM to 8:45 PM

Friday:

Handstand holds off the wall, 30 second holds

Handstand press-ups 5 x 4 off the wall  

Saturday:

3 mile jog

Kickboxing training

Stefan

I started this week off not really knowing how I was going to exercise this week. I know I have Sunday and Saturday set in stone, however Monday to Friday I had nothing planned. This annoys me because I always try to be ahead of my workouts as I find if I know exactly what I'm doing before I go into a gym then it'll motivate me to go and push myself more as I can't cut sets and reps.

When I got home on Sunday afternoon, I started researching how other people train as I am always looking for inspiration to add to my workouts. Amongst that research I came across Lazar Angelov’s workout plan for the week. For those of you who don't know him, Angelov was an elite Basketball player, when he was younger he had a lot of potential until he got injured. But he didn't let his injury keep him down and he found bodybuilding which transformed him to the beast that he is today. If you have time check out his website.

After looking into him and how he trains I was instantly hooked so I thought I'd try out his workout for the week. I'm glad I did because everyday I walked out of the gym feeling good. Hurting but refreshed. It just felt like a simple but effective way to build strength. If your interested in why I found him so interesting check out my latest Instagram post. I'll put the link at the bottom.

On the Thursday I also went bouldering for the first time in about 11 months so I was a bit rusty, but there is just something enjoyable about climbing. It kind of brings a childhood memory into a workout which is fun so I'll have to try and do it more often. I strongly recommend trying something new, whether it is a new sport or a new exercise.

Sunday: Football

Monday: Chest/Abs

Flat Bench: 4 Sets × 8 Reps

Incline Bench: 4 Sets × 8

Decline Bench: 4 Sets × 8

Pullovers: 4 Sets × 12

Hammer Press: 3 Sets × 12

Dips: 3 Sets × 12

Weighted Sit Ups: 4 Sets x failure

Hanging Leg Raises: - 4 Sets x failure

Side Bends: 4 Sets x failure

Side Crunches: 4 Sets x failure

Tuesday: Back/Trap/Forearms

Bent Over Row: 4 Sets × 8 Reps

Deadlift: 4 Sets × 8

Pulldowns: 4 Sets × 12

Pull Ups: 4 Sets × 12

Cable Row: 4 Sets × 12

Shrugs: 6 Sets × 10

Standing wrist curl behind back: 4 Sets x failure

Reverse barbell wrist curl over bench: 4 Sets x failure

Wednesday: Delts/ Abs

Military Press Behind The Neck: 3 Sets × 8 Reps

Machine Press: 4 Sets × 8

Lateral Raises: 4 Sets x 10

Weight Plate Front Raises: 4 Sets ×10

Front Raise: 4 Sets × 10

Reverse Pec Deck: 4 Sets × 10

Reverse Flyes (on incline bench): 4 Sets × 12

Weighted Sit Ups: 4 Sets x failure

Hanging Leg Raise: 4 Sets x failure

Side Bends: 4 Sets x failure

Side Crunches: 4 Sets x failure

Thursday Morning: Triceps/Biceps/Forearms

Evening: Bouldering

Close Grip Bench Press: 4 Sets × 8 Reps

Tricep Pushdowns: 4 Sets × 8

EZ Bar Skullcrusher: 4 Sets × 10

Cable Kickback: 4 Sets × 12

EZ Bar Curl: 4 Sets × 8

Wide Grip Curl: 4 Sets × 8

Hammer Curl: 4 Sets × 8 Reps (each hand)

Concentration Curl: 4 Sets × 12

Standing wrist curl behind back: 4 Sets x failure

Reverse barbell wrist curl over bench: 4 Sets x failure

Friday: Legs/Abs

Squats: 4 Sets × 12 Reps

Squat (to bench): 4 Sets × 12

Bulgarian Squat: 4 Sets × 12

Quad Extensions: 4 Sets × 16

Stiff Leg Deadlift: 4 Sets × 12

Leg Curls: 4 Sets × 16

Glute Kickbacks: 4 Sets × 20

Calf Machine Raises: 4 Sets × 20

Seated Calf Raises: 4 Sets × 20

Leg Press Calf Raises: 4 Sets × 20

Weighted Sit ups: 4 Sets x failure

Air bike: 4 Sets x failure

Side Bends: 4 Sets x failure

Barbell Twists: 4 Sets x failure

Saturday: Boxing

This week has been successful for many reasons, when you have clarity in the mind, achieving what you set out to do becomes effortless.