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Some photos of me after hiking up a mountain.

I went away last week and did a bit of bush walking, hiking, rock & mountain climbing.

I've always loved doing this sort of thing and for some reason it had been quite a few years since i last went out and enjoyed the wilderness. Anyway, you can see some pictures on my training blog of me before and after climbing the mountain. Also I'm wearing my awesome new Personal Training uniform! Well, the hoody anyway, not so much the jeans!

Click those links for the photos.
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Loving my new strength program and the delayed onset muscle soreness that comes with it!

As shown in the last blog entry, I'm on a new program and  working towards getting a little stronger, a little firmer and nicely defined toned muscles.

Each day after warming up I'm going into a strength exercise such as dumbbell bench press, deadlifts, dumbell shoulder press and so on. I start with 25 reps, then 16 - 18 reps, then 12, then 8, and then I'm ready to go on to some heavy sets with a target of 4 - 6 reps.

I think it must be a winning strategy, because I've been nice and sore all this week. Specifically in chest since training last monday, and also very much so in the triceps after training on Friday. I'm starting out with an overhead dumbbell extention for triceps. My triceps happen to be perhaps my best and most responsive muscle group, so even though I really enjoy training them it's fair to say I might not always push them quite so hard as other less responsive muscles. This time though, the overhead extension took me to complete temporary muscle failure (don't worry, this is a good thing!), and that's just the first exercise of the day!

Of course on arms day I am alternating bicep and tricep exercises each set, so I'm pushing my biceps just as hard. I'm certain that this program will have my arms looking their best and the strongest they have ever been in time for Summer.
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How's my deadlift form?

Yesterday was back day and that means DEAD LIFTS. I wanted to check my form so i set up my phone to take a video of me performing this exercise.



As it turns out, my form was not too bad and I did a personal best at 5 reps of 100kgs. I was pretty pleased with this!

Dead lift is a very important exercise that I think most people should have as a part of their fitness program. It's a functional exercise which carries over into day to day life, helping you to lift heavy objects at home or at work safely without risking spinal injury. It's VERY important to get the form right though, so don't be shy to ask someone to teach you how to do it. Bail up a Personal Trainer, staff member or just one of the experienced guys or girls at the gym when they're not busy, people are usually happy to help.
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