Getting in shape: Go hard or go home!

MistyCheese

I do wish I could think of a less cliché title :O but it's the workout that's important so here we go...

Monday
Upper body
- all done in 4 sets of 12, 10, 8 and 8 reps unless otherwise specified and 45 seconds rest in between sets


Incline press ups... 4 sets of 12

Close grip last pulldown... 21.5kg 23.5kg 28kg 28kg

I hope this is understandable! It's one set of 12 reps with 21.5kg then 45 seconds rest, next a set of 10 reps with 23.5kg, 45 secs rest again then a set of 8 reps with 28kg, 45 secs rest and another set of 8 reps with 28kg


Cable seated row... 26kg 28.5kg 33kg 33kg

Dumbell chest press... 10kg x2 10kg x2 12.5kg x 2 12.5kg x2


Deadlifts 40kg 40kg 50kg 50kg


T Bar Row... 15kg 17.5kg 20kg 20kg

Dumbell shoulder press... 4kg x2 5kg x2 6kg x2 6kg x2

Back extension... 4 sets of 12

Barbell curl... 15kg 15kg 15kg 15kg

Bench dip... 4 sets of 14

Hammer curl... 5kg x2 6kg x2 8kg x2 8kg x2

Dumbell triceps extension... 10kg 12.5kg 15kg 15kg


Cardio:
40/20 HIIT
HIIT on the elliptical - 40 secs slow and steady : 20 secs run for your life!!!

MistyCheese

Tuesday
Leg day
Again 4 sets of 12, 10, 8, 8 but 60 secs rest for legs

Walking Lunges 4 sets with 15kg barbell
Lying leg curl 25kg 27.5kg 30kg 30kg
Squat 20kg 22.5kg 22.5kg 30kg
Seated leg curl 25kg 27.5kg 30kg 30kg

Leg press position1 120kg 125kg 160kg 160kg
Leg press position2 120kg 125kg
Hip adductor 50kg 55kg 60kg 60kg
Hip abductor 50kg 55kg 60kg 60kg
Calf raise 45kg 45kg 50kg 50kg
Glute kickback 17.5kg 20kg 22.5kg 22.5kg

Leg raises 4 sets 10 reps 5kg
Glute bridges 4 sets 10 reps 15kg
Roll out 4 sets 10 reps
Pullof press 4 sets 10 reps 10kg

Cardio:
40/30/20/10
Ski machine until you hit 40 calories then assault bike until you hit 40 calories and then rowing machine until 40 calories
Rest for 60 secs
Now, Ski machine until you hit 30 calories then assault bike until you hit 30 calories and then rowing machine until 30 calories
Rest for 60 secs
Repeat but until 20 calories, another 60 secs rest and finish off with one final round this time just for 10 calories on all of the three

caviardreams

MistyCheese wrote: »

Ski machine until you hit 40 calories then assault bike until you hit 40 calories and then rowing machine until 40 calories

:eek::eek::eek:


How is the ski machine thing? My new gym has them but haven't tried them yet.

MistyCheese

Makes me a bit dizzy! I think because you are bobbing up and down on it. I do have low blood pressure though so that might affect it but when I go to step off it I feel like I'm stepping down off something but I'm obviously not, the thing's on the floor! It could also be that I'm being timed so I'm hopping off it quick and onto the assault bike. So that wouldn't help either!

MistyCheese

Thursday
This time sets of 12, 12, 10 and 10 reps

Incline press ups 4 sets of 12
Close grip last pulldown 21.5kg 23.5kg 28kg 28kg
Cable seated row 26kg 28.5kg 33kg 33kg

Dumbell chest press 10kg x 2 10kg x 2 12.5kg x 2 12.5kg x 2
Incline chest press 7kg x 2 7kg x 2 8kg x 2 8kg x 2
Dumbell shoulder press 4kg x 2 5kg x 2 6kg x 2 6kg x 2

Chest fly 17.5kg 19kg 23kg 23kg
Reverse fly 17.5kg 19kg 23kg 23kg

Barbell curl 15kg 15kg 15kg 15kg
Triceps pushdown 10kg 10kg 12.5kg 12.5kg
Hammer curl 5kg x 2 6kg x 2 8kg x 2 8kg x 2
Dumbell triceps extension 10kg 10kg 12. 5kg 12. 5kg

Cardio:
40/20 HIIT again
HIIT on the elliptical - 40 secs slow and steady : 20 secs run for your life!!!

MistyCheese

Friday
Leg Day
12, 12, 10, 10

Walking Lunges 4 sets with a 15kg barbell
Lying leg curl 25kg 27.5kg 30kg 30kg
Squat 20kg 22.5kg 22.5kg 30kg
Seated leg curl 25kg 27.5kg 30kg 30kg

Leg press p1 120kg 125kg 160kg 160kg
Leg press p2 120kg 125kg

Hip adductor 50kg 55kg 60kg 60kg
Hip abductor 50kg 55kg 60kg 60kg
Calf raise 45kg 45kg 50kg 50kg
Glute kickback 17.5kg 20kg 22.5kg 22.5kg

Leg raises 4 sets 10 reps 5kg
Glute bridges 4 sets 10 reps 15kg
Roll out 4 sets 10 reps
Pullof press 4 sets 10 reps 10kg

Cardio:
Football drills
Okay, now to explain the particular horror that is football drills!
Set up your weights - 5kg, 6kg, 7kg, 8kg, 9kg and 10kg - 20m away from your starting point. Now, sprint up to the 5kg, jog it back to starting point, discard.
Sprint back to pick up the 6kg, jog it back and discard.
Sprint back for the 7kg and so on sprinting up to the weights and jogging back to starting point. After the last one take 90 secs rest.
Now it's time to bring them all back! Yay.
Start 20m away from the weights. Start with the 10kg this time and work towards the 5kg. When the 5kg has been safely returned to starting point take another 90 secs rest.
Oh, you thought you were done? Haha no. Go again.
Sprint up to the 5kg, jog it back, discard. Sprint for the 6kg, etc, etc until the 10kg is at starting point, 90 secs rest, bring em all back starting with the 10kg, sprint up, jog back until all six weights are back where they started. Collapse, play for death, now you're done.

caviardreams

That is a serious number of exercises in one session - how long does it take you approx? Fair play!

MistyCheese

About an hour and a half on Upper Body Days, a little over an hour on Leg Days. Excluding cardio.

I realise now I forgot to write how long the cardio is for! The 40/20 is for 20 minutes then 5 minutes cooldown. The 40/30/20/10 takes just over half an hour in total and Football Drills last clocked in at 8m36s33.

Also, thank you My personal trainer is a demon and a sadist.

MistyCheese

Monday
12, 10, 8, 8
Incline press ups 4 sets of 12
Close grip lat pulldown 19kg 21.5kg 21.5kg 26kg
Cable seated row 26kg 26kg 28.5kg 28.5kg
Dumbell chest press 10kg x2 10kg x2 12.5kg x2 12.5kg x2
Dumbell shoulder press 4kg x2 5kg x2 6kg x2 6kg x2
Barbell curl 15kg 15kg 15kg 15kg
Bench dip 4 sets of 14
Hammer curl 5kg x2 6kg x2 8kg x2 8kg x2
Triceps pushdown 10kg 10kg 12.5kg 12.5kg

Cardio:
40/20 HIIT

MistyCheese

Tuesday
Leg Day
12, 10, 8, 8

Walking Lunges 4 sets with a 15kg barbell
Lying leg curl 25kg 27.5kg 30kg 30kg
Squat 20kg 22.5kg 25kg 30kg
Seated leg curl 25kg 30kg 35kg 40kg

Leg press p1 120kg 120kg 160kg 160kg
Leg press p2 120kg 120kg

Hip adductor 50kg 55kg 60kg 60kg
Hip abductor 50kg 55kg 60kg 60kg
Calf raise 45kg 45kg 50kg 50kg
Glute kickback 20kg 22.5kg 25kg 25kg

Leg raises 4 sets 10 reps 5kg
Glute bridges 4 sets 10 reps 15kg

Cardio:
40/30/20/10

MistyCheese

Thursday
12, 12, 10, 10
Incline press ups 4 sets of 12
Close grip lat pulldown 21.5kg 23.5kg 28kg 28kg
Cable seated row 26kg 28.5kg 33kg 33kg

Dumbell chest press 10kg x2 10kg x2 12.5kg x2 12.5kg x2
Incline chest press 7kg x2 7kg x2 8kg x2 8kg x2
Dumbell shoulder press 4kg x 2 5kg x2 6kg x2 6kg x2

Chest fly 19kg 19kg 24kg 24kg
Reverse fly 19kg 19kg 24kg 24kg

Barbell curl 15kg 15kg 15kg 15kg
Triceps pushdown 10kg 10kg 12.5kg 12.5kg
Hammer curl 5kg x2 6kg x2 8kg x2 8kg x2
Dumbell triceps extension 10kg 10kg 12.5kg 12.5kg

Cardio:
40/20 HIIT

MistyCheese

Friday
Leg Day
12, 12, 10, 10

Walking Lunges 4 sets with a 15kg barbell
Lying leg curl 25kg 27.5kg 30kg 30kg
Squat 20kg 22.5kg 27.5kg 30kg
Seated leg curl 25kg 30kg 35kg 40kg

Leg press p1 120kg 120kg 160kg 160kg
Leg press p2 120kg 120kg

Hip adductor 50kg 55kg 60kg 60kg
Hip abductor 50kg 55kg 60kg 60kg
Calf raise 45kg 45kg 50kg 50kg
Glute kickback 20kg 22.5kg 25kg 25kg

Leg raises 4 sets 10 reps 5kg
Glute bridges 4 sets 10 reps 15kg
Roll out 4 sets 10 reps
Pallof press 4 sets 10 reps 10kg

Cardio:
Football drills

MistyCheese

Okay, enough of that. Time for a change up. I had been following the previous workout for eight weeks. Expecting to do this new one for six weeks.

Dumbell bench press 10 reps @ 6kg
DB bent over row 10 reps @ 6kg
DB shoulder press 10 reps @ 6kg
DB hammer curls 10 reps @ 6kg
DB standing triceps 10 reps @ 6kg

Rest 60 secs

Dumbell bench press 8 reps @ 7kg
DB bent over row 8 reps @ 7kg
DB shoulder press 8 reps @ 7kg
DB hammer curls 8 reps @ 7kg
DB standing triceps 8 reps @ 7kg

Rest 60 secs

Dumbell bench press 6 reps @ 8kg
DB bent over row 6 reps @ 8kg
DB shoulder press 6 reps @ 8kg
DB hammer curls 6 reps @ 8kg
DB standing triceps 6 reps @ 8kg

Rest 60 secs

Dumbell bench press 4 reps @ 9kg
DB bent over row 4 reps @ 9kg
DB shoulder press 4 reps @ 8kg
DB hammer curls 4 reps @ 9kg
DB standing triceps 4 reps @ 9kg

Rest 60 secs

Dumbell bench press 2 reps @ 10kg
DB bent over row 2 reps @ 10kg
DB shoulder press 2 reps @ 8kg
DB hammer curls 2 reps @ 10kg
DB standing triceps 2 reps @ 10kg

Rest 60 secs

MistyCheese

Then, part two

DB incline press 10 sets @ 5kg
DB incline bench row 10 sets @ 5kg
DB bicep curl 10 sets @ 5kg
DB lying tricep extension 10 sets @ 5kg
DB lat raise 10 sets @ 5kg

Rest 60 secs

DB incline press 8 sets @ 6kg
DB incline bench row 8 sets @ 6kg
DB bicep curl 8 sets @ 6kg
DB lying tricep extension 8 sets @ 6kg
DB lat raise 8 sets @ 6kg

Rest 60 secs

DB incline press 6 sets @ 7kg
DB incline bench row 6 sets @ 7kg
DB bicep curl 6 sets @ 7kg
DB lying tricep extension 6 sets @ 7kg
DB lat raise 6 sets @ 6kg

Rest 60 secs

DB incline press 4 sets @ 8kg
DB incline bench row 4 sets @ 8kg
DB bicep curl 4 sets @ 8kg
DB lying tricep extension 4 sets @ 7kg
DB lat raise 4 sets @ 6kg

Rest 60 secs

DB incline press 2 sets @ 9kg
DB incline bench row 2 sets @ 9kg
DB bicep curl 2 sets @ 9kg
DB lying tricep extension 2 sets @ 7kg
DB lat raise 2 sets @ 6kg

Dtp1979

Jesus Christ that’s a lot of typing for a workout. A workout in itself haha

MistyCheese

I forgot the deadlifts. 2 sets of 5 @ 40kg then 2 sets of 10 @ 45kg

MistyCheese

Squat 10 reps @ 20kg
Dumbell Lunges 10 reps @ 2 x 7kg
Romanian deadlift 10 reps @ 2 x 7kg
Standing Calf raise 10 reps @ 2 x 7kg
Rest 60 secs

Squat 8 reps @ 22. 5kg
Dumbell Lunges 8 reps @ 2 x 8kg
Romanian deadlift 8 reps @ 2 x 8kg
Standing Calf raise 8 reps @ 2 x 8kg

Squat 6 reps @ 25kg
Dumbell reps 6 reps @ 2 x 9kg
Romanian deadlift 6 reps @ 2 x 9kg
Standing Calf raise 6 reps @ 2 x 9kg

Squat 4 reps @ 27.5kg
Dumbell Lunges 4 reps @ 2 x 10kg
Romanian deadlift 4 reps @ 2 x 10kg
Standing Calf raise 4 reps @ 2 x 10kg

Squat 2 reps @ 30kg
Dumbell Lunges 2 reps @ 2 x 12.5kg
Romanian deadlift 2 reps @ 2 x 12.5kg
Standing Calf raise 2 reps @ 2 x 12.5kg

Part 2

Goblet squat 10 reps @ 6kg
Dumbell step ups 10 reps @ 2 x 6kg
Dumbell plié squat 10 reps @ 6kg
Kettlebell swing 30 reps @ 6kg
Rest 60 secs

Goblet squat 8 reps @ 7.5kg
Dumbell step ups 8 reps @ 2 x 7.5kg
Dumbell plié squat 8 reps @ 7.5kg
Kettlebell swing 30 reps @ 6kg

Goblet squat 6 reps @ 9kg
Dumbell step ups 6 reps @ 2 x 9kg
Dumbell plié squat 6 reps @ 9kg
Kettlebell swing 30 reps @ 6kg

Goblet squat 4 reps @ 12.5kg
Dumbell step ups 4 reps @ 2 x 12.5kg
Dumbell plié squat 4 reps @ 12.5kg
Kettlebell swing 30 reps @ 6kg

Goblet squat 2 reps @ 15kg
Dumbell step ups 2 reps @ 2 x 12.5kg
Dumbell plié squat 2 reps @ 15kg
Kettlebell swing 30 reps @ 6kg
(Not a typo, same kettlebell)

Part 3

Cable standing crunch x 10
Leg raise x 10
Roll outs x 10
Glute bridge x10
Rest 60 secs
X3


Part 4
(ffs) Football drills

He's trying to kill me :eek: