fg1983’s BodyBlog

my arm session this morning 9/6/9 

cable bicep curl 5 sets 10 reps 30/40/45/45/40kg

cable tricep push down 5 sets 10 reps 30/40/50/55/55kg

seated bicep dumbel curl 4 sets 10 reps 20/22/24/26kg

single arm tricep push down 4 sets 10 reps 15/17.5/15/15/15kg

preacher curls 4 sets 10 reps 40/50/50/50kg

tricep dips 4 sets body weight

hammer curls bumbel 4 sets 10 reps 24/26/28/30kg

tricep skull crushers 3 sets 50/50/50kg

ez bar curl 3 sets 50/50/50kg

just got the word from les mills i passed my assesment and im now and international bodypump instructor. one more qualification on the cv and a way to make more mulla in the states

just got the word from les mills i passed my assesment and im now and international bodypump instructor. one more qualification on the cv and a way to make more mulla in the states

after doing shrugs iv found im getting really tight and in turn giving me really bad headackes

i dont wana stop doin them cause i like the look of good traps

 might have to invest more in a sports massage

just finnished teaching a class, im destroyed. iv been racking the weight up for weeks now and i officially cant be touched in my club. i was so bad at muscular endurance before bodypump but now im smashing it out the park.

 i challenge any gym user to try it and see the effects it has for you. YES its not a mass builder, but it is great for fat burning and getting the heart rate up. also gets you working those "i cant be assed" areas..like legs.

 give it a try

well thats me in a couple of months now put the weight up to 93 kilos only 2 away from normality. COME ON!!!

i just finnish one of the hardest chest sessions iv ever done, and i owe it all to franco

all exercises were performed with one warm up set

1/ flat bench press 3 sets 15, 10, 6 reps: increase weight each time

super set with cable cross over:  3 sets all 20 reps

2/ decline bench press: 3 sets 15, 10, 6 increase weight each time

over head dumbell pulls: 3 sets 20 reps

3/ incline bench press: 3 sets 15, 10, 6 increase weight each time

dips 6 sets failure

cable flys 3 sets 20 reps

finnished off with a bicep work out

db curls 3 sets 12 reps

db hummer curles 3 sets 12 reps

flat bar 21s 3 sets

concentration curls 3 sets 12 reps

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im goosed

well thats me back at the gym iv lost a little weight 1kilo but ill get that back up, got my hunger for food and the gym back so the weight should come back to me quite quick. and also got no more holidays to distract the training, the heat seams to kill my drive to train and eat.

Any suggestions on how i could manage my diet anybetter would be helpfull though i think im doin good at the moment, always good to get a fresh perspective.

 i eat 6 or 7 times a day eating about 180-200g of protien and carbs thats with the pre and post shakes in there as well. no shit or fizzy juice, but it does get boring eating chicken and other meats cottage cheese and mixed nuts, what do u all snack on??

Choose Life. Choose a job. Choose a career. Choose a family. Choose a ****ing big gym, choose suppaments, huge weights, long reps and and 3 hrs a day to destroy youself. Choose protein, Arganiene, and glutamine. Choose free weight dumbell exercises. Choose a variety muscle tearing exercises. Choose your spotting buddy. Choose the same grotty leisurewear and non matching luggage youv used for yrs. Choose a differant trainig plan every 6 weeks to kill any feeling of dejavu ur brain might be feeling. Choose muscle sorness and wondering what the **** happened on Sunday night. Choose not sitting on that couch watching mind-numbing, spirit-crushing game shows, stuffing ****ing junk food into your mouth. Choose not rotting away at the end of it all, shoving a miserable burger and beer down ur gullet, nothing more than an embarrassment to the hard work, grit and sheer pain and endurance you put yourself through. Choose your future. Choose life… choose the best body you could ever dream of But why would I want to do a thing like that and eat shit watch tv and become like every other droan on the planet? I chose to choose life. I chose the gym the only life i need.

This is more a rant than anything else. just some grevences i think i need to get of my chest and air with the rest of you.

now being a personal trainer im in my gym for far to many hours of the day than i care to comprehend, i come across all sorts of very interesting people with also very interesting habits, some yes are very good habits to get into and make everyones time and gym experiance an enjoyable and productive one, but its when the habits go from making everyones gym time enjoyable to a down right pain in the ass.

Now of course with most of you bein in a gym pretty as much as i am you will have probably the same adverse feelings towards them as i do so with out further adoo let me begin

1/ Mr i never shower

now as all of us know a shower is a cleansing routine that if done will make u smell good, but if not done will your smell will resemble that off an unwashed body cast. Now coming to the gym yes is a sweaty afair but it also needs a level of body oddor controle, please wear clean clothes each time you come, not the same rag you have for  the last week and a half…..and NO spraying yourself with copious amounts of deoderant and clogne does not make things better H2O is the only answer

2/ Mr I cant be assed puttin my weights away

i know alot of people lift heavy but this involves a even bigger responsability in the gym for other peoples weight pounding. Lifting 200kg on the bench is yes a very good feet but you did managed to carry every plate there, be good enough to take every plate back.

3/ Mr i love sharing my social life

your mobile phone YES is now equiped with the ability to play music WOO HOO, but having your phone in the gym does not mean we need to hear about you previous nights escapdes with u and your buddies. stick to the music not the chat.
4/ Mr sweaty

yes the gym is a sweaty enviroment so this then means that a degree of swobing the decks is required, now im not saying a full scrub down is needed but ur sweat is not what i wana have rubbing on my skin so a quick spray of water and a towel rub down will make everyones life better.

5/ Mr desecrate the water fountian

the water fountain is a place to drink some well deserved high quality h2o, maybe talk to other gym users about training and stuff but its not for spitting your gum, hocking a massive greener and DEFO not for filling up your friken water bottels.seriously 25 women filling up there bottels before there next instolment of body pump is enough to drive a man to mass murder.

6/ Mr superset

supersetting as everyone knows is a great way of not just cutting down on time in the gym but also helps promote greater fat loss. but during busy times supersets and tri sets need to be left till another time, hogging 5 pieces of equipment is a enough to make  you the most hated man in the gym.

7/ Mr i know everything

Ok yes every gym user is at differant levels of knowlage and experiance, but this does not mean that you need to share your abundance of knowlage with everyone, im my experiance if someone wants help they will ask for it.

8/ Mr potty mouth

Yes we are in a gym and yes there alot of manly men but this doen not mean the Fs and Cs need to be forced apon the ears of everyone else. leave your language at the door

9/ Mr grunt

Yes ill be the first to admit that to get out the last few reps out a set a grunt is good way to push that boundery, BUT it is defo not needed in every rep of every set even warm ups….dude were not impresed at how load u can scream its not big and its not clever.

10/ Mr Heavy lift

this applys to the severly over confident guys and also stupid kids. its not about the weight you lift but the way you lift the weight, you are not hear to try to impress everyone else around you, trying to bench press 100kg when u quite clearly dont have the power for it is not a good look.

11/ Mr stareing

Yes there are good looking people in a gym with good bodies but it is not appropriate to sit and staire at them when they are working out, its uncomfortable and in bad taste.

well these are just a few of the areas that i have come across that annoy me in the gym,im sure there are alot more but im all typed out