The Updates Trilogy Part Two – My Workout :o)

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This one is for Arnie, who pretty much started this whole thing

Greetings Readers

Here I am again, hot on the heels of last week’s post with the second instalment of what has become my latest epic ‘The Updates Trilogy’

This week I’m going to cover my new training program and if any of you fancy coming for a workout with me I’ll tell you how you can

Remember ‘Jad’s Wisdom’ that I posted at the end of March? In it I wrote this -

“I have consulted with Mike, as ever, and I shall be returning to 3 day a week training for as long as it takes me to feel refreshed, revitalised and fully synched with my lovely new muscle– I predict about 8 weeks Then I’ll rinse and repeat ”

This prediction has turned out to be pretty accurate as it’s been around 9 weeks since then

I’m now fully refreshed and revitalised, well almost – I’m under slept, my right elbow is inflamed and I’ve got a wee twinge in my right hamstring Apart from that I’m fine and on the plus side my shoulder is pretty much ok So it’s now time to, as I so eloquently put it, ‘rinse and repeat’

The actual workouts are almost exactly the same as the last 4 day routine that I first covered in a post on January 1^st that I imaginatively entitled ‘New Year’s Resolutions Anyone?’ but I’m going to write it all out anyway, because I’m very excited   Yes, I’m two smilie excited

Warming Up

Every day starts with 13 minutes on the Stepper thingy, followed by 270 reps of band and dumbbell shoulder warm up work On Legs day I do 3 sets of 25 warm up Leg Extensions instead of the shoulder work On Calf training days I do these after my stepping but before my other warm up exercises

Monday – Calves, Chest and Biceps

Calves

Seated Calf Raises 100 reps as quickly as possible with a weight that allows 15-30 reps on the first set.

Leg Press or Hack Squat Calf Raise 4 x 6-10

Chest

Flat Flys 4 x 8-25

Cable Crossovers 2 x 25+

Incline Barbell Press 3/4 x 8-25

Decline Press (probably on Smith Machine) 3/4 x 8-25

Biceps

An exercise 2/4 x 8-25 (Currently Barbell Curls)

Another exercise 2/4 x 8-25 (Currently Cable Preacher Curls)

Tuesday – Back

Lat Pulldowns 3/5 x 8-25

Reverse Grip Bent Over Rows 4/5 x 8-25

Dumbell Rows 4/5 x 8-25

Low Pulley Row 2/5 x 8-25

Hammer Pulldowns 2/5 x 8-25

Rack Deadlifts 2/5 x 8-25

Thursday – Delts and Triceps

Delts

Bent Over Laterals 3/5 x 8-25

Side Laterals 3/5 x 8-25

Front Raises 3/5 x 8-25

Press Behind Neck 3/5 x 8-25

Military Press 3/5 x 8-25

Triceps

Pushdowns 3/5 x 8-25

Single DB Ext 3/5 x 8-12

EZ Bar French Press 3/5 x 8-25

Friday – Calves, Legs

Calves

Seated Calf Raises 100 reps as quickly as possible with a weight that  allows 15-30 reps on the first set.

Leg Press Calf Raise 4 x 6-10

Legs

Leg Extensions 3 x 25

Lying Leg Curls 3 x 8-25

Leg Press 4 x 12-15

Squats 3 x 8,4,2

Hack Squats 2 x 15-20

Cool Down

I’ll do another 13 minutes on the Stepper thingy and then stretch, apart from after Legs when I’ll lay on the floor for a bit and then stretch

There you have it folks, a full week’s worth of gym fun I predict I’ll be doing this for between 6 and 18 weeks

Wanna Train With Me?

Ok, here’s how you can It’s simple and, for a change, easy

I train alone most of the time at the moment and I generally like it like that but from time to time it’s fun to have some company so I thought I’d offer any of you who fancy it the chance to come and train with me If you fancy joining in with any of these sessions just contact me and tell me what you fancy training. You can apply to do more than one session if you want to I train in the mornings at Thompsons in Leith, usually kicking off between 8 and 10. It’ll cost you £3.50 for a session to train there. Bear in mind that this is a training session, not a coaching session, so while I might offer you a few pointers here and there it’s about getting the job done, not talking about it Focused, determined, positive and HAPPY people only please

Social Media Request Time

I thought I’d throw this in a bit early for variety You know what’s coming Please ‘Like’ this post NOW – button on the left Then ‘Share’ me on ALL your friends walls on FB, tag me, Tweet me and any other exciting social media fun you can conjure up

Thanks Arnie

I went looking for pictures of my favourite ever bodybuilder Kai Greene to accompany this post but to my disappointment I couldn’t find very many real training shots. I did however lots of fantastic training pictures of the one and only Arnold Schwarzenegger so I’ve used these instead

There is something rather poetic about this as this picture from the cover of his autobiography ‘The  Education Of A   Bodybuilder’ was what first set me on the path to building a physique over  30  years ago Thanks  Arnie

Coming Soon…

Next time in part three of ‘The Updates Trilogy’ I’ll tell you what I’ve been eating of late and how TCBTDP is going If you’ve been following my FB you’ll already have had a taste of this post, kinda like a sneak preview Until then train hard and be happy