Started the day kickboxing with a client, then went to the gym - chest day today so did 4 sets of 45 degree incline dumbell presses, 4 sets of 30 degree incline bench press (on smith machine) then 4 sets overhead rows. I followed every set/exercise with a set of chin ups. This is a great superset for the upper body and means you do a hell of alot of chin ups without realising it, till near the end.
I do a similiar routine when I train my back, but do push ups after every set/ exercise - just doing 12 push ups every time means you do 144 push ups in total, this would sound daunting, but isn't to bad when broken down into this routine.
I count this as part of my rest time so only take an extra 20 seconds actuall rest between the supersets.
Great workouts in double quick time and maintaining intensity - what more do you want.
This afternoon went to the Tate Gallery in Liverpool, well worth a visit, some really cool "art" in there as well as some stuff I really don't understand or can even appreciate, but it is all up to individual taste I suppose. If you go make sure you ask someone in there to explain some of the sculptures etc; we did and found a new perspective to it. There is a disco type room - with a tall lifelike girl leaning against the wall really freaky!! and one room has a cube mirror that you look in side which is awesome.
So get yourself training both body and mind!
Saturday, 14 August 2010
Monday, 9 August 2010
Nike+ update, this weeks training
The Nike+ trainers and band are working well, in fact the lunar glide runners are great, the best thing to say is I don't notice them - they are light, supportive, comfortable and have excellent feel under foot. For 80 quid I don't think you can find better, I have paid as much as 130 pound previously for runners and they haven't felt this good.
Loading the data up on the Nike+ website has become the first thing I do after my run - except stretches of course, whilst I have my recovery shake.
I have managed to knock over a minute of me 7km run, the competition (even though it is only against myself) is proving the main driver for me.
Do you set yourselves a Goal? what are they? do you achieve them? when will you achieve it? - always good to have something real to achieve to help keep you focused.
I have been training hard at home as well using my kettlebells and various push up combinations - it is harder to get to the gym with the kids of school - so I have been utilising more of what I preach to my clients, always useful to go back to the shop floor so to speak. The kettlebells are an excellent workout tool, utilising cardio and strength training and can give a really intense 20 minute workout. I do 15 two handed swings, 12 push ups, repeat 4 times - no rest. Then 1 min rest followed by 12 squat to shoulder press (using kettlebell) then 12 diamond / heart push ups 4 times no rest. 1 min rest then Single arm swing (switching at the top) for 16 reps then wide push ups (with legs raised) 4 times no rest, and then a nice long rest and recovery.
Loading the data up on the Nike+ website has become the first thing I do after my run - except stretches of course, whilst I have my recovery shake.
I have managed to knock over a minute of me 7km run, the competition (even though it is only against myself) is proving the main driver for me.
Do you set yourselves a Goal? what are they? do you achieve them? when will you achieve it? - always good to have something real to achieve to help keep you focused.
I have been training hard at home as well using my kettlebells and various push up combinations - it is harder to get to the gym with the kids of school - so I have been utilising more of what I preach to my clients, always useful to go back to the shop floor so to speak. The kettlebells are an excellent workout tool, utilising cardio and strength training and can give a really intense 20 minute workout. I do 15 two handed swings, 12 push ups, repeat 4 times - no rest. Then 1 min rest followed by 12 squat to shoulder press (using kettlebell) then 12 diamond / heart push ups 4 times no rest. 1 min rest then Single arm swing (switching at the top) for 16 reps then wide push ups (with legs raised) 4 times no rest, and then a nice long rest and recovery.
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