Day two of Phase III Week 1 today – good solid workout – some nice progress made on my lifts.

Train hard, expect success, have fun!!

Oscarbites

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

My New Years eve workout was great…

Train hard, expect success, have fun!!

Oscarbites

“Happy New Year”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

First proper days training since Christmas, feeling  bit rusty after the festivities but got through it, could to be back doing it proper again I must say.

Just focused on getting back to where I was before Chrismas and I’ll progress from there, this is the last week of Phase II. Phase III next

Train hard, expect success, have fun!!

Oscarbites

“Reach for the moon, at least if you fall you’ll be amongst the stars.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Merry Christmas,

Had a nice rest day yeyerday, got back into to it today then with a damn tough total body workout using a pull up bar and two resistance bands.

60 Push ups,

60 Overhead presses,

60 Pullups

60 Squats

60 Overhead Tricep Extensions

60 Chin ups

I split this into 6 rounds of 10 reps per exercise with a little breather in between.

Train hard, expect success, have fun!!

Oscarbites

“To conquer without risk is to triumph without glory.” – El Cid

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Merry Christmas

Had a nice relaxing day yesterday then this morning I just cranked out a Spartacus band workout!! 10 Exercises 3 rounds, 60 secs on 15 secs off with 2 mins rest between rounds for a total workout of 41 minutes. Got it done!!

Resisted Planks

High Pulls

Front Squats

Overhead Presses

Forward Runs

Split Squats

Horizontal Presses

Rotational Pulls

Bicep Blasters

Tricep Extensions

Awesome workout – its been a while since I did and it was tough, real tough, feel great now though!!

Train hard, expect success, have fun!!

Oscarbites

“Merry Christmas to everyone – enjoy the holidays!!

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Day 4 done today – legs & triceps – since i’m back home I went to one of my local gyms for workout today.

Train hard, expect success, have fun!!

Oscarbites

“Our aspirations are our possibilities.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Monday didn’t happen for me, got very little sleep Sunday night so thought it best not to workout, was exhausted. the rest did me nice, had my day 1 workout on Tuesday – Chest & shoulders, details below.

Chest:

Train hard, expect success, have fun!!

Oscarbites

“Discipline is the bridge between goals and accomplishment.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

here’s a quick review of week 4:

Training was really good this week, made some nice gains in my lifts while keeping other areas consistent. My nutrition has also been great this week – neede to be too after last weeks shananagans at my Christmas party

Woohoo its Christmas week too – looking forward to going home and spending time with friends and family.

Train hard, expect success, have fun!!

Oscarbites

“In life, those that are great are those who dare to follow their dreams through the good times AND the bad times.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Day 6 of Week 4 was done yesterday morning bright and early – it was pretty brutal – legs defo feeling it today!!

Abs:

Vince Gironda Frog Crunches and Hanging Leg raises.

Had a long active recovery walk around town afterwards which was a nice bonus too.

Train hard, expect success, have fun!!

Oscarbites

“Out of difficulties grow miracles.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Day 4 down – no footie today tho it was cancelled – pretty bummed about it was looking forward to a game but these things happen…

Train hard, expect success, have fun!!

Oscarbites

“Stay focused and stay curious, do what you say you will do.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Legs, Triceps & Abs – today – a real kicker of a workout too wasn’t it? It sure was.

Train hard, expect success, have fun!!

Oscarbites

“You only have to succeed 51% of the time to be as successful as you ever want to be.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Week 4 of phase II started today with Chest & Abs – todays workout was a pretty long on for one reason or another – I prob rested a bit too much between sets and took me a bit of time to get going – must of been of the brand spanking new equipment – either way got through it and I’m pretty tired now after it. Details below.

Chest:

Incline Chest Press 135lbs (same weight – was new rack and equipment so as just getting used to the new set up)

Vince Gironda DB Press to Neck: 50lb DB’s – slower TUT – 5 sets – 5 reps

Chest Fly Press – with rotation – 33lb DB’s (15kg & 2 platemates) – 5 sets – 5 reps

Wide Grip Chin on Chest Dips – weighted – 5 sets – 5 reps (used a 13.5lb DB & 1 platemate between legs as extra weight)

Cable crossovers – 172lbs – 3 sets – 5 reps (2lb increase).

Shoulders:

EZ Bar Barbell Press with (17.5kg)  (bar is roughly 20 lbs) – 5 sets – 5 reps (5lb increase from Monday – these were well tough)

DB Seated Shoulder Press – 66lbs – 5 sets – 5 reps (same weight slower time under tension per rep)

Physioball DB  Rear Delt destroyer – (22lb DB’s & 2 platemate on each DB) – 5 sets – 5 reps (same weight)

Shoulder Band L raises (Black & Green band) – 5 sets – 5 reps (right & left)

DB external rotators – (27.5 lb DB’s & 2 platemates) – 5 sets – 5 reps

Pretty jacked from today’s workout – had my weekly weigh in today – sf came in at 75 on the callipers and weight came in at just over 158lbs – increase in LBM and slight increase in BF.

Train hard, expect success, have fun!!

Oscarbites

“Do not settle for less than an extraordinary life.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Here’s a quick review of Phase II Week 3.

Workouts went pretty well this week – my Saturday workout didn’t happen though – had my Christmas party for work on Friday night – had a lot of Alcohol – a lot of alcohol – but hey – every once in a while is not bad eh?

Yesterday was pretty much written off after Fridays celebrations – pretty much vegetated all day – back to normal again today and will be roaring to hit the gym tomorrow.

Apart from Fridays alcohol my nutrition has been pretty stable again this week – definitely found a nice routine for myself nutrition wise but will just have to be extra careful over the holiday season to make sure all my hard work does take a hit. I’ve no doubt I’ll be fine.

Half way through Phase II – really enjoying the workouts – keep’m coming I say.

Train hard, expect success, have fun!!

Oscarbites

“If what you did yesterday seems big, you haven’t done anything today.” – Lou Holtz.

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Well I’m shattered – tough session in the gym today followed by a game of footie – well and truly shattered.

Chest:

Incline Chest Press 135lbs

Vince Gironda DB Press to Neck: 50lb DB’s – slower TUT – 5 sets – 5 reps

Chest Fly Press – with rotation – 33lb DB’s (15kg) – 5 sets – 5 reps

Wide Grip Chin on Chest Dips – weighted – 5 sets – 5 reps (used a 13.5lb DB & 1 platemate between legs as extra weight)

Cable crossovers – 170lbs – 3 sets – 5 reps (5.5lb increase from Monday).

Shoulders:

EZ Bar Barbell Press with (16.35kg & 1 plate mate each side)  (bar is roughly 20 lbs) – 5 sets – 5 reps (5lb increase from Monday)

DB Seated Shoulder Press – 66lbs – 5 sets – 5 reps (same weight slower time under tension per rep)

Physioball DB  Rear Delt destroyer – (22lb DB’s & 1 platemate on each DB) – 5 sets – 5 reps (same weight)

Shoulder Band L raises (Black & Yellow band) – 5 sets – 5 reps (right & left) -  (same weight)

DB external rotators – 27.5 lb DB’s – 5 sets – 5 reps -  (same weight)

Footie after was a decent run around – wasn’t  a great game but was some decent conditioning nonetheless.

Train hard, expect success, have fun!!

Oscarbites

“Success is not where you are in life, but the obstacles you have overcome.” – Booker T. Washington.

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey folks,

Day 3 all sewn up – good tough workout today – very pleased how it went – made some good progress on my weight progression. Details below:

Legs:

Band DeadLifts - 5 sets –  5reps – Black & Red bands

Leg Presses - 5 sets –  5reps  - 280lbs – 20lbs more than last time out

DB Squat - 5 sets –  5reps – 50lb DB’s – 6lbs more than last time out

Physioball One legged bridge curls - 5 sets –  5reps  (right & leg) – used red band for added resistance

Barbell Calf raises – 100 reps – Barbell & 33lbs – Moo Moo Moo

Triceps:

Lying Behind Neck Triceps Extensions EZ Bar – 5 sets – 5 reps – 55lbs & EZ bar

Kneeling Cable Tri Extension - 5 sets – 5 reps – 170lbs 0n cable pulley (5lb more than previous)

Dips - 5 sets – 5 reps  - 13.5lbs DB for added resistance Close under chest

Plyo Clap Pushups - 5 sets – 5 reps

Tricep Pushdowns  - 5 sets – 5 reps – 11 plates – (1 plate more than previous)

Abs:  

Plank – 2 mins

Side Plank left  - 1 min

Side Plank right – 1 min

Plank – 2 mins

Hanging Leg Raises – 5 sets – 5 reps

Nice workout today – enjoyed the session – I’m finding myself able to get through the workouts much quicker which is nice for progression overload.

Train hard, expect success, have fun!!

Oscarbites

“Experience tells you what to do. Confidence allows you to do it.” – Stan Smith.

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Back to normality today, in my usual gym – so here was no parading around outside in a towel today

Chest & Shoulders & Steady State today – my hammies are still a wee bit sore from Saturdays workout but nothing too bad – just letting me know I did good

Got to use my new plate mates today – these things are truly brilliant – there defo gonna rank as one of my best purchases ever – FACT!! Highly recommend for anyone who is serious about their developmental training.

Ayways onto todays workout – it was as follows.

Chest:

Incline Chest Press 131lbs 18.75kg & 1 platemate each side

Vince Gironda DB Press to Neck: 50lb DB’s – slower TUT – 5 sets – 5 reps

Chest Fly Press – with rotation – 31lb DB’s (12.5kg & 2 platemates) – 5 sets – 5 reps

Wide Grip Chin on Chest Dips – weighted – 5 sets – 5 reps (used a 13.5lb DB between legs as extra weight)

Cable crossovers – 166lbs – 3 sets – 5 reps (5.5lb increase from Monday).

Shoulders:

EZ Bar Barbell Press with (16.35kg & 1 plate mate each side) plates (bar is roughly 20 lbs) – 5 sets – 5 reps (5lb increase from Monday)

DB Seated Shoulder Press – 66lbs – 5 sets – 5 reps (same weight slower time under tension per rep)

Physioball DB  Rear Delt destroyer – (22lb DB’s & 1 platemate on each DB) – 5 sets – 5 reps (same weight – 1 extra set)

Shoulder Band L raises (Black & Yellow band) – 5 sets – 5 reps (right & left) -  (same weight – 1 extra set)

DB external rotators – 27.5 lb DB’s – 5 sets – 5 reps -  (same weight & orange band addition – 1 extra set)

Feel pretty good after today’s session – wee bit sore – but hey thats the name f the game – If I wasn’t feeling it – I wouldn’t be doing it right.

Train hard, expect success, have fun!!

Oscarbites

“To succeed, you need to take that gut feeling in what you believe and act on it with all of your heart.” – Christy Borgeld

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

So here’s a quick review of Week 2 of Phase II.

Really enjoyed this weeks training again – Phase II is great – I’m improving on my strength and I my muscles look physically denser – they are fast approaching the stage where they look tensed even at a relaxed stage – things are progressing well. My nutrition has been on top form this week also – I have cut fruit from my breakfast and from my immediate post workout gym snack (now I just have my BCAA mix and creatine). The reason I have cut these is I am starting to taper down my calorie intake as I approach the cutting phase. So far so good.

Also I have decided to alter the length of my Phase II & Phase III of my programs from 8 weeks to 6 weeks – I will still include my 4 week bonus Phase afterwards which will bring this cycle of my training to a close around the end of march. I am doing this as I have something planned that coincides with this timeline and I’m confident I will achieve my goals in this timeframe. In fact I know I will. Positivity all the way.

I have also purchased some “Plate mates” – these are an excellent little gadget that will help me gain more strengthon a consistent basis. Basically the are magnetic weights – 500gms each (I bought four). They magnetically attach to any DB or Barbell or plate and will allow you to increase the weight of every weight at a steady pace. I don’t know about you guy but the increments of the dumb bells and plates in my gym are up to 2.5kg each time – sometimes thats too much and these plates will enable me to increase the weight at a steadier pace – by 500grm, 1kg, 1.5kg or 2kg. these will prove to be one of my best purchases and they come with a lifetime guarantee. Not bad eh?

Train hard, expect success, have fun!!

Oscarbites

“The day I stop giving is the day I stop receiving. the day I stop learning is the day I stop growing.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey folks,

Day 6 of Week 2 was a very good workout but also a very funny, embarrassing and strange experience at the same time Because I came home for the weekend my Saturday workout would not be in my normal gym environment so some of the exercises would have to be adapted. No matter – I was still determined to “Get it done” nonetheless – but it was because I wasn’t in my normal environment that led to this strange experience.

First of all details of the workout:

Legs:

Band Good mornings - 5 sets –  5reps – Purple monster band

Leg Curls - 5 sets –  5reps  - 6 plates

DB Squat - 5 sets –  5reps – 44lb DB’s

Hamstring Curls - 5 sets –  5reps – 5 plates

Barbell Calf raises – 100 reps – Barbell & 33lbs – Moo Moo Moo

Triceps:

Lying Triceps Press – 5 sets – 5 reps – 66lbs & Barbell – (close grip)

Kneeling Cable Tri Extension - 5 sets – 5 reps – 160lbs 0n cable pulley (5lb more than previous)

Dips - 5 sets – 5 reps  - Bodyweight

Close under chest Plyo Clap Pushups - 5 sets – 5 reps

Tricep Pushdowns  - 5 sets – 5 reps – 11 plates – (1 plate more than previous)

So that was my workout – I knew I was going to have an active recovery walk after wards as my Steady State Cardio so I did;t do any cardio in the gym so I headed in for my shower – this is where it the fun starts – got my stuff from my locker then locked it again and went in my for my shower – put the key on top of the shower railing when I heard a clink clink clink thud. The key fell down a gap in the shower rail and was gone – ahhhhhhhh what to do – I quickly dried off – All I had was my towel so wrapped that around me – and started to look to see if I could get the key back – no luck Then I started to look to see if there was any way to open the door without damaging it – no luck – Ahhhhhhhhh!!!

The gym is actually pretty small and very quiet – its a part of a hotel but luckily there was a girl in on one of the treadmills so I went out to her (in just my towel) and asked her would she get someone from the reception – She turned and was pretty shocked to see me in just a towel but agreed to help

A few mins later one of the hotel porters came in and I explained what happened and he left and returned with a f=drill to drill through the lock – no luck – he broke four drill bits – at least we know the lockers are secure anyways I said Then eh left again and returned with a hammer and chisel and started to pry the open – no luck but I suggested he pry the door from the hinges which he did and hey presto the door of the locker came off – and was not too badly damaged either which was a bonus. I thanked him got my stuff, got dressed and left  - was a pretty funny way to end my training for the week. Has anyone ever had any similar embarrassing experiences in the gym?

Train hard, expect success, have fun!!

Oscarbites

“The only difference betweens dreams and achievement is hard work.” – Mayor Chris Bollwage

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Day 4 all wrapped up – boy am I exhausted after todays bout of gymmin!!

Chest Shoulders & Abs today.

Chest:

Incline Chest Press 125.5lbs

Vince Gironda DB Press to Neck: 48lb DB’s – slower TUT – 5 sets – 5 reps

Chest Fly Press – with rotation – 28lb DB’s – 5 sets – 5 reps

Wide Grip Chin on Chest Dips – weighted – 5 sets – 5 reps (used a 13.5lb DB between legs as extra weight)

Cable crossovers – 160.5lbs – 3 sets – 5 reps (5.5lb increase from Monday).

Shoulders:

EZ Bar Barbell Press with 71lb plates (bar is roughly 20 lbs) – 5 sets – 5 reps (5lb increase from Monday)

DB Seated Shoulder Press – 66lbs – 5 sets – 5 reps (same weight slower time under tension per rep)

Physioball DB  Rear Delt destroyer – 22lb DB’s – 5 sets – 5 reps (same weight – 1 extra set)

Shoulder Band L raises (Black & Yellow band) – 5 sets – 5 reps (right & left) -  (same weight – 1 extra set)

DB external rotators – 27.5 lb DB’s – 5 sets – 5 reps -  (same weight & orange band addition – 1 extra set)

Abs:

Slow hanging Leg Raises – 5 sets – 5 reps – real slow reps – 5-6 secs. Killer finisher!!

Train hard, expect success, have fun!!

Oscarbites

“You cannot have any success until you accept failure.” – George Cukor

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Hey Folks,

Day 3 all sewn up – good tough workout today – made some nice improvements on my exercises. Details below:

Legs:

Band Good mornings - 5 sets –  5reps – Black, Red & Orange band (improved on resistance – added third band)

Leg Presses - 5 sets –  5reps  - 260 lbs (20lb heavier than last time)

DB Squat - 5 sets –  5reps – 50lb DB’s

Physioball One legged bridge curls - 5 sets –  5reps  (right & leg) – used orange band for added resistance – tough as!

Seated Calf Raises 5 sets – 4 reps – 99lbs – Can ya say moo?

Barbell Calf raises – 100 reps – Just barbell – no added weight – Moo Moo Moo

Triceps:

Lying Triceps Extensions EZ Bar – 5 sets – 5 reps – 55lbs & EZ bar – (close grip press)

Kneeling Cable Tri Extension - 5 sets – 5 reps – 155lbs 0n cable pulley (15lb more than previous)

Dips - 5 sets – 5 reps – with added weight of 5kg DB

Close under chest Plyo Clap Pushups - 5 sets – 5 reps

Tricep Pushdowns  - 5 sets – 5 reps – 10 plates – (1 plate more than previous)

Finished off with 21mins SS on an elliptical machine – incline at 20 (max) and resistance at 15. Nice pace but a steady level throughout alternating between forward pedal and backward pedal every 5 mins.

Well tired after todays session – bit of reading now to relax. Chest, Shoulders & Footie – Bring it!!

Train hard, expect success, have fun!!

Oscarbites

“Take up one idea and act on it, make that one idea your life. Think of it, dream of it and live on that idea. Let the brain, muscles, nerves and every part of your body be full of that idea and leave all other ideas alone. This is the way to success.”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

We want to turn this:

Into this:

And here’s how….

Dips! A great workout for your triceps that can be done anywhere!!

Check out Mr. America 1999 demonstrate how to perfect the dip. (and how about that soothing voice!)

Like Mr. America said, do 12-20 (come on you can do 20!!) reps! 2-4 times.

Another tricep workout is the tricep dumbbell extension.

Watch the lovely Michelle demonstrate:

Use a weight that challenges you and do 3 sets of 12-15 reps.

If you want to add some core, sit on a ball and perform the exercise. Make sure you are working those abs!

To balance you arms, best to work the shoulder as well. So try a front lateral raise (aka arm raises)

Michelle is going to show us both the front and side raises. Mix it up with both. And listen to her when she says, take a lighter weight. You want to perfect your range of motion and the exercise, don’t jeopardize that by trying to lift weights that are too heavy.

And last but not least, the PUSH UP.

This year I managed to finally do “man” push ups. I can’t tell you ladies how exhilerating it is to breeze through 10 push ups, without being on your knees.

Let’s stop the excuses and taking the easy way out, and push yourself to do a full push up. Try one, try two. As many as you can. Work your way up. You’ll feel like you could conquer anything.

Here are some push up variations:

Classic:

On Knees (Girl):

With a Ball:

And if you really want to kill your arms:

Careful with that one, it will really test your balance (and triceps)

Mix up all these exercises, and your arms will be toned in no time!

Wave goodbye to your bingo wings, and they’ll wave back for the last time!

For any questions, email me at: the.last.ten.lbs@gmail.com

Hey Folks,

Well thats Week 3 of my training done – and I finished with a flurry. It’s Saturday morning and my Legs and Triceps are still reeling from my workout yesterday. I started with my Leg workout which consisted off:

Legs: 

1. Front DB & Band Squats – 5 sets pyramid style increasing the weight each set and going light on my last set.

2. Split Squat Jumps – 4 sets to failure (Jelly Legs)

3. Leg Presses – 5 sets pyramid style increasing the weight each set and going light on my last set.

4. Hamstring Curls – 5 sets pyramid style increasing the weight each set and going light on my last set.

5. Hamstring Physioball Bridge circle curls – 4 sets to failure.

6. Sit to stand calf raises – 3 sets to failure.

I was feeling really energised going into the workout so I added in the Leg Presses and Hamstring Curls on top of my scheduled workout. I am definitely feeling the effects today

Next up was my Triceps workout and it was as follows:

1. Lying Triceps Extensions – 5 sets pyramid style increasing the weight each set and going light on my last set.

2. Plate Tricep Bench Dips – 4 sets to failure – I placed my hands on the bench directly behind my butt to really focus on my tri’s.

3.  Diamond Push-ups – 4 sets to failure  - gruelling – when I thought I hit failure I’d push for at least 2-3 more! A great tactic I will be using going forward for all my exercises to failure.

4.  Band tricep pushaways – 3 sets 15 reps each set.

As per the rest of my workouts this week I ended with some leg raises – 2 sets of ten – I feel I am improving on these and this workout finisher will help me build the strength to master the hanging leg raises – next week I will be doing these too but in a much slower and controlled fashion.

Well That’s it for week 3 – stay tuned for a full review and a preview for week 4. I’m off into town to watch the Manchester United – Liverpool game – Here’s hoping United win and silence those noisy scousers

Chicharito to score the winner – United win 2 -1

Train hard, expect success, have fun!!

Oscarbites.

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Chest:

Athlean-x TNT Chest (Gym version)

Shoulder

1. Standing Military Bar Presses, 2. Recliner Alternating shoulder presses, 3. Rear Delt destroyers, 4. DB / Band combo rows followed by Shoulder L raises.

Tuesday: Conditioning & Abs

Conditioning:

Box Jumps & Burpees: 30 minutes – 15 Box jumps on odd minutes, 15 Burpees on even minutes

Abs:

I will be using Jeff cavalieres Home Ab workout bllitz weekly exercises as part of my ab training. This week I will be doing week 1 after my conditioning workouts.

Ab workout blitz week 5:

Med ball plank switches, Med ball cross knee tuck, Figure Air 8′s, Band Russian twists, Physioball running man

Wednesday: Back & Biceps

Back:

1.Pull ups, 2. Seated Cable Rows, 3. Bulletproof Back Row, 4. Kneeling bench 1 arm row and superman

Biceps:

Athlean-X’s TNT Biceps (Gym version)

Thursday: Conditioning & Abs

Conditioning:

Explosive Energy: 10 Exercise circuit – 4 rounds 40 secs on, 20 secs off.

Forward runs, Band High Pull, Full back pedals, Muscle press squat with band, One hand back pedal rows, One hand chest presses, Plank walk to a pushup, Muscle press squat with band, Forward runs, Full back pedals.

Abs:

Ab workout blitz week 1:

Hanging Windshield wipers, Hanging Corkscrews, Hanging around the clocks, pretzel reverse crunch, Physioball plank marches

Friday: Legs and Triceps

Legs: 

1. Squats in Band, 2. Split Squat Jumps, 3. Hamstring Physioball Bridge circle curls, 4. Sprinters Calf raise into Leaps of Faith.

Triceps:

1. Lying Triceps Extensions, 2. DB Tricep Dips, 3.  Diamond Push-ups, 4.  Physioball DB Tricep Kick backs.

Saturday: OFF

Sunday: OFF

Train hard, expect success, have fun!!

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Well thats week 2 done, today was Legs and Triceps and it was a good good workout.

Legs:
I started with legs and started with some DB drop squats, 5 sets in pyramid fashion, starting light and increasing the weights each set. Next up was a real ‘jelly legger’ bosu ball jump squats. These are good fun but pretty taxing at the same time – 4 sets to failure. These were followed by 4 sets to failure of physioball bridge curls and sit to stand calf raises – 2 sets to failure. All in all a good leg workout.

Triceps:
This triceps workout really fatigued my arms but I really enjoyed it. I started with lying EZ bar tricep curls – 5 sets  - pyramid style increasing the weight each set and going light on the last set. Following this I did weighted bench dips (15kgs resting on my thighs)  - 4 sets to failure. Next up was 4 sets to failure of Cobra pushups really focussing on the tricep side of the pushups – these were done very slowly and were a real burner. Last exerise for my tri’s was tricep pushaways using a band – 4 sets to failure with varying stances.

So thats week 2 down – once again I really enjoyed this week’s training and I’ve earned a nice relaxing weekend (alcohol free) – I’ll go on an active recovery walk tomorrow – because I’m heading home to my folks tonight I’ll bring my dog for a nice long walk tomorrow morning – it’ll be good for the both of us!!

Tomorrow I’ll do a review of week 2 and a preview for week 3.

Train hard, expect success, have fun!!

Oscarbites.

“Failure is the path to success”

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.

Well that’s week 1 done!! I must say I’ve really enjoyed my first week of my Athlean-x / Visual Impact Hybrid program, don’t get me wrong it has been by no means an easy week and I’m looking forward to having the weekend off, I’ll prob go on an an active recovery walk tomorrow morning but that’ll be it – rest of weekend I’ll be relaxing

On to today’s workout.

Today was Legs and Triceps and I once again started with the major muscle group  - legs.

Legs:

Exercises:

1. Front Squats (Band) 5 sets – pyramid style – increasing resistance each set and going light on the last set.

2. Split Squat Jumps – 4 sets to failure

3. Physioball high bridge curls – 4 sets – 12 reps

4. Sprinter Calf raises  2 – failure

5. Leap of faiths – 2 sets to failure.

Notes:

Having a double bout of conditioning yesterday had already took a lot out of my legs but I powered on regardless – the split squat jumps are great fun but I had “jelly legs”  afterwards – all good in pursuit of cumulative fatigue.

The sprinter calf raises and leap of faiths were new to me and I will be studying the Bulletproof Calves video and form before doing them again.

Triceps:

Exercises:

1. Lying Tricep extensions – DB – 5 sets pyramid style – increasing weight each set and going light on last set.

2. Tricep Dips – 4 sets to failure

3. Diamond pushups – 4 sets to failure

4. Physioball DB Tricep kickbacks

Notes:

The cumulative fatigue really came into play here – once I got to the diamond pushups the sets were a real struggle and the beads of sweat were flowing from my forehead. I’m going to improve on dips also as I’m new to this particular exercise, I’ve usually done weighted bench dips of some sort and this body weight dip I found very tough – but this is not critical at the moment I think as I was still fatiguing the tri’s.

After I completed my workout I came home to have my post workout meal – Roast chicken breasts with steamed carrots, broccoli, cauliflower with short grain rice and piri piri chillies for extra spice (and extra thermogenic effect) – delicious!

So one week down  seven weeks to go for Phase 1. My weigh in and skinfold test is Monday morning I will post results here as well as a week 1 review in the coming days.

How was everyone else’s workout this week? Get it done!?

Train hard, expect success, have fun!!

Oscarbites.

I would love to read any comments that you have below and of course, if you enjoyed this post, please share it on Facebook, Twitter or any of the below options by clicking the icons at the bottom of the post and to never miss an update on my Athlean-x and Visual Impact journey, make sure to add your email address in the side bar.