Guys I am on holiday now for a week, so I won’t be posting any workouts.
I will still be doing something, squats, crunches etc using the ‘7’ app I have downloaded, recommend it if your on holiday etc.
See you lot in a week for a bumper sesh :p
Take care 🙂
Well today I received my first delivery from Real Nutrition Co, I am totally new to this brand so didn’t know what to expect.
I learnt of the brand from an advert in Men’s Health magazine a couple of months ago, and a few days ago decided to make my first order.
I ordered it on Sunday evening, and it was delivered on Tuesday, with free postage because I spent over £20 so I was extremely happy with that (apart from I missed the postman so had to pick it up myself on Wednesday).
I had ordered some Muscle Build Shake in strawberry flavour, and a new shaker bottle.
On opening the package I found it had been packed really well, well protected and no wasted space in the box at all.
Also in the package along with my order was a summer 2014 product guide and also a buy one get one free promotion card! So needless to say I will be purchasing more this month!
So I have been to the gym today and used my new Real Nutrition Co products for the first time today….and first impressions are very promising.
The shaker bottle is of a different design to previous ones, and by that I mean the actual mixer part inside is conical (I think that’s the right word) in shape, and the mouth piece is a screw cap, not the usual flip top….but I do really like the design, much easier to keep clean.
And after drinking the shake for the first time, I am again very happy, the strawberry flavour is really good, nice and sweet but not sickly and it blends down really well, no lumps at all.
I do recommend these guys at Real Nutrition, good prices, great special offers and excellent service. And of course I will keep you posted on results.
If you fancy checking them out, here’s a link: http://www.realnutritionco.com
As always guys, thanks for reading, train hard and be happy.
Hi guys, apologies for no posts the last few days, had a hectic few days at work so not had chance to workout. But got back there today, so here’s what went on at the gym today……a bit of shoulders, chest and arms.
Front Press 12,10,8,6
Lateral Raises 12,10,8,6
Bent Over Lateral Raises 12,10,8,6
Dumbbell Shrugs 12,10,8,6
Tricep Extensions 12,10,8,6
One Arm Dumbbell Rows 12,10,8,6
Bent Rows 12,10,8,6
Bicep Curls 12,10,8,6
Incline Dumbbell Flys 12,10,8,6
Workout took just shy of an hour to complete with warm up.
This was a challenge today as I was using a heavier weight, I had however used the ‘ripped freak’ pre-workout from PharmaFreak which I have previously written a review on.
I have plans for a big cardio and core day tomorrow, so lots of sprints and crunches etc.
Today’s workout was washed down with ‘Build Muscle Shakes’ from Real Nutrition Co. I personally am new to this brand, but I will be posting a first impressions review very shortly.
Thanks guys, take care, train hard, and be happy!
Just placed my first order with these guys, great prices and deals.
£10 off your first order.
Also 40% off everything until this coming Friday (1st August)
I have now been training around 16 weeks, and when I began training I weighed in at 15 stone (210 lbs) which is the heaviest I have ever been, and after 16 weeks of training 3/4 times a week and watching what I eat and making small changes to my diet I now weigh 13st 13lbs (195lbs) so I have been losing around 1lb a week or there abouts.
I am taking CLA capsules, which I have been taking for a couple of weeks now, and I have noticed a difference in myself since I began taking these, and the main difference I have noted is that I don’t bloat any where near as much as I did before.
I have replaced normal cups of tea with Twinings Pure Green Tea, as green tea has fat burning qualities. This was a bit of a struggle as green taw is a bit of an acquired taste, but I quite enjoy it now.
I always took bags of crisps to work in my lunch box, now I take snack pots of nuts and raisins etc and these fill me up, so I’m eating half as much as before.
Muscle wise, I have noticed a big difference in my arms and chest, and the legs are getting there too. Don’t get me wrong I’m not massive, but from what I was, there is quite an improvement.
The main thing being I feel better in myself, and I feel happy with the progress I am making.
I am using the Fitbit tracker, which I am finding really good, useful and informative. It’s comfortable and you forget it’s there really.
I am also using an app called ‘myfitnesspal’ which is available on iOS and android platforms. This app syncs with the Fitbit, so the two of them together make for really useful information.
‘Myfitnesspal’ requires you to put information in, but the information it returns to you is worth the effort of putting data in. It will count calories and deduct what you eat from your daily allowance, add in calories burnt during exercise (if you use Fitbit) and break down foods into protein, carbs, fats, sugars etc so you can track your intake vs allowance.
Give it a shot, I highly recommend it.
Well, thanks for reading and following, I will keep you posted on my progress and of course I will keep posting those workouts.
Take care, enjoy and most importantly…….BE HAPPY!
Today’s workout was a mix of chest, shoulders, back and a little bit of core in between.
Unless stated otherwise all the weight sets are 4 sets, 12,10,8,6 reps.
Chest
Bench Press
Incline Press
Dumbbell Press
Barbell Pullovers
20 Crunches, holding a weight disc above your head
Back
Dumbbell Rows
Bent Rows
Straight Arm Lat Pulldowns
20 Crunches, holding a weight disc above your head
Shoulders
Front Press 10,10,10
Back Press 10,10,10
Front Raises
Barbell Front Raises 10,10,10
20 Crunches, holding a weight disc above your head
Legs
Leg Extensions
Today’s protein shake came from Optimum Nutrition, Gold Standard Whey Chocolate flavour.
Today is very very hot weather, so ideal for a good old set of sprints and other cardio exercises, ideal day for getting a good sweat on!
6 sets of 1 minute sprints, with 1 minute at walking pace. I chose 14kph for my run and 5kph for walking pace. Go for at least 6 sets.
At least 20 minutes on a cross trainer machine, increasing 1 resistance level per minute, starting at 1. Go for at least 10 minutes, so up to resistance 10, if this a struggle then keep going for 10 minutes more on resistance 1, or as I did go to level 15 at 15 minutes and then stay at 15 for the final 5 minutes.
Next we move on to the stepper machine, I personally am not a fan of this machine, so I did 10 minutes, starting at resistance 1 and increasing one level per 2 minutes, taking me to level 5, which is enough of this machine.
Next I did 4 sets of 12 kettlebell swings.
And last but not least, on to the bikes, low resistance for about 5/6 minutes to give those leg muscles and your heart rate chance to cool down.
I recommend interval sprints on a treadmill as a pose to running because it stops your body settling into a pace and being comfortable, it is more of am effort for the body to manage short sprints thus increasing CV fitness and burning more calories as it goes.
According to my Fitbit, the sprinting on the treadmill burnt 163 calories in just 12 minutes. The whole workout burnt around 320 calories.
Have a great weekend folks!
Today’s workout was a hard one, mainly as I decided to increase the weight I was using, for the first few exercises anyway.
I also planned this workout the night before, wrote down what I wanted to do and how much etc. Best thing is it still all fit into one hour in the gym, including warm up. So here goes……
All exercises are on the 12,10,8,6 method, however, when it came to the 6 rep set, I carried on until failure.
Bench Press
Close Grip Bench Press
Incline Press
Dumbbell Fly’s
25 crunches….holding a disc above your head
Upright Rows
Dumbbell Shrugs
25 crunches….holding a disc above your head
Reverse Wrist Curls
Normal Wrist Curls
25 crunches….holding a disc above your head
Barbell Curls
Concentration Curls
Reverse Curls
25 crunches….holding a disk above your head
And for good measure…..Kettlebell Squats!
Now I’m home I know this workout is really going to hurt when I get up, but as they say, No pain no gain!
This mornings workout was washed down by Optimum Nutrition and there Gold Standard Casein slow release protein (review to follow)
Today’s workout was supplemented by this stuff. I have never used Casein before, so I wasn’t sure what to expect.
First impressions were good, very fine powder out of the packet, poured nice and easy into the shaker bottle.
I followed the recommended amount of milk (my personal preference, but you can use water too) and it seemed to take a lot of shaking to blend it down, and even after a minutes worth of shaking it still seemed very rough or coarse as it might be described – but as I said I’ve never used casein before, so is this normal?
Flavour wise, it was ‘chocolate supreme’ which had a proper chocolate taste to it, and as trivial as it might sound that makes a huge difference, it did taste really good, and despite the small lumps and roughness the taste and thickness of the shake made up for that.
This casein stuff, is slow release protein, so it’s ideal for between meals as it won’t fill you up for ages, and also especially for me as I go to bed straight after the gym, it is ideal for taking before bed time.
I have the creamy vanilla flavour of this product to review also, so I will use that in the coming days and let you know how it goes and whether it was just my luck today or it doesn’t blend down too well.
Price wise the tub sells for upwards of £40 so it is a bit pricey, but if you only take it when your going to bed for the night, it’s not a bad price and would last you a while.
But yes, this stuff goes up on my recommended list, probably scoring a 7/8 out of 10 all round.
If you would like to check it out then please click the following link:http://www.onacademy.co.uk/gold-standard-100-casein
Follow Optimum Nutrition on Twitter: @UKTeam_Optimum
Today I decided would be a shoulder day, so here goes, and as always I have followed the 12,10,8,6 method for each exercise.
Back Press – 4 sets – 12,10,8,6 reps
Front Press – As Above
Dumbbell Press – As Above
One Arm Dumbbell Press – As Above
Lateral Raises – As Above
Bent Over Lateral Raises – As Above
Front Raises – As Above
Side Lying Lateral Raises – As Above
One Dumbbell Front Raise – As Above
Barbell Front Raises – As Above
Upright Rows – As Above
All the above exercises were completed with a weight that I found challenging, and took around 55 minutes to complete.
Check out the page posted earlier today at the top of my home page about the 12,10,8,6 method.
Today’s protein again came from Optimum Nutrition. Review will be posted shortly.
Have fun guys!
adamdavies1988 