Monday Training - CHEST, DELTS + TRICEPS

START THE WEEK WITH THIS LITTLE BEAUTY - CHEST SHOULDERS AND TRICEPS
warm up - smith machine 2 x 20 light weight, good stretch, get the blood into the muscle you're going to be hitting.

Chest: (pick a weight that's going to have your eyeballs on stalks on the last couple of reps of each set.)
DB flat bench press - 3 sets to failure 10, 8, 6
DB incline bench press - 3 sets to failure 10, 8, 6
DB flat bench fly's - 1 set of 10 to failure
DB incline bench fly's - 1 set of 10 to failure

DB flat fly's with a light weight to stretch out for 12 reps (perform slow and concentrate on the stretch)

Shoulders: (same again girls, perform each set to failure)

Seated DB press - 3 x 10, 8, 6 

Standing DB lateral raise - 3 x 10, 8, 6

Triceps: (pick a weight that's going to have your eyeballs on stalks on the last couple of reps of each set.)

Tricep pushdowns 3 x 10, 8, 6 

Cable Kickbacks 3 x 10

10 minutes on bike.

My Polar Heart Rate Results

Polar product

Polar FT80

Distance

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Calories

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Duration

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Average heart rate

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Maximum heart rate

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Fat percentage of calories

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JORDANS SHOULDER EXERCISE - Bolster your shoulders to top off the perfect total body. Your waist will look slimmer, your arms bigger, and your back V-shaped.

Bolster your shoulder workout to top off the perfect total body. Your waist will look slimmer, your arms bigger and your back will have that V-shape.


When should you train shoulders?
In my opinion Shoulders are a large muscle group and therefore should be treated the same way as Chest, Back and Legs. This is to say that if you train them in conjunction with another major body part you will not be able to work them properly. For this reason I recommend training shoulders on a separate day, possibly followed by triceps, if they were not trained after chest or on an arms day with biceps.
How should you train shoulders for best results.
They should be trained heavy! they respond best to heavy loads being applied. Quite often when you train you lift a weight and you think "man this is heavy!" and then quite often hit mental fatigue before physical! With shoulders lose all preconceptions regarding how much you can lift and just get down to business! Another way to see great growth is to use strip/drop sets. If using dumbbells, start heavy and then go down or on the machine just keep on putting that pin down!

I do this shoulder workout on it's own, not after chest or the prefatigue is too great. I add some Triceps work at the end to polish them off. That's if I haven't passed out or puked my guts up by then. The focus here is freaky delts and in order to get maximum growth I need a fresh and strong pair of shoulders orto put it bluntly I won't survive!

8 Week Overview
This 8 week program will be divided into two parts consisting of workout A & workout B. These will be alternated throughout the 8 weeks like so:
Week 1 – workout A
Week 2 – workout B
Week 3 – workout A
Week 4 – workout B
Week 5 – workout A
Week 6 – workout B
Week 7 – workout A
Week 8 – workout B
Week 9 – Have relatives and loved ones visit you in hospital!...lol
The primary focus of workout A is on the front and side deltoids, which add width and the much 3D effect to you frame. Workout B introduces some serious trap work to set off your shoulders as well as all over deltoid conditioning.
Shoulder Workout A
Warm Up
Shoulder press Machine 2 x 25 reps stretching and squeezing the shoulders.
move on to:
Phase 1:
Barbell Shoulder Press 5 x 6-8 reps 
(superset with) 
Front Dumbbell raise 5x8 reps
Performing the exercise:
Set up a BB with 3 equal weighted plates. perform the exercise. upon hitting failure stop and take a plate off each side till failure then stop and take a plate off again. This is where it changes slightly. Start with the weight at arms length down by your waist, bend forward slighty bend forward slightly now lift the weight up and perform a push press, do this for every rep till failure. Upon failure drop the BB, grab a couple of DBs & perform front raises. If you can lean against a wall to keep good back form and raise each weight level to your shoulder but no higher. Make sure your shoulders are pressed firmly against the wall and not forward by and inch or two, this will isolate your delts more. When you raise the DBs keep your arms straight and your wrist straight so the top of your hand is parallel to the ceiling at the top of the movement. Upon hitting failure you have completed your first set.Rest until recoverd and then repeat until you have reached a total of 5 sets.
Phase 2: 
Double Cable Lateral raise or DB Side Lateral raises 4x12
Performing the exercise:
You can use dumbbells for this if you like but I prefer the constant tension of the cables & the easy ability to cause MORE PAIN!!! As shoulders respond best to a heavy weight this perhaps should be 4x4/4/4 as it is a sort of drop set. Select a weight where you can perform about 8 strict reps then drop it and get out 4 more. Pause at the top of every rep holding the weight and slowly lowering it.Every set should total 12 reps starting at your original weight even if it’s only for 2 reps, I don’t care how many drops you do as long as; you've got GOOD form; you start at the original weight EVERY time; and you are really going to failure not just saying, " oh it hurts I’m gonna drop the weight!! " As for what is good from, you need a rigid base and start with the cables crossed andhands down by your sides and then raise your arms up so you form a T shape. DON’T; Bend you arms, no triceps help. Also make sure and take your arms a bit above parallel.
Final Phase:
DB Shrugs 5x10 
superset with 
DB holds 5x30seconds
Performing the exercise:
Perform standard DB shrugs. DB holds use same weight as you did with shrugs. When performing holds try to touch your ears with your shoulders and hold it at the peak contraction.Lower the weight slowly holding until you can't hold on another second...then hold for another ten seconds...lol!!!

Polar product

Polar FT80

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

Workout B is on it's way.

IF you follow my program for 8 weeks you will experience extreme pain but with that comes immense growth!

BARN DOOR BACK ATTACK

Back:

Try this no nonsense back routine. Warm up with 5 minutes rowing, then stretch out your lats by hanging from the chin bar. Below are my results from my polar heart rate monitor.

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

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Fat percentage of calories

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wide grip pulldowns 3x12
incline bench db row 3x10

reverse grip pulldowns 3x10
close grip V-bar seated pulley row 3x10

dead lifts 3x10

LEAN MUSCLE DIET PLAN - For Knibsy

LEAN MUSCLE DIET PLAN - For Knibsy (male), 92kg, height 177cm, age27

Knibbs: Background Train 4 times a week in the gym, 2 rugby training sessions and game on a Saturday. Started doing more cv after weights sessions to help fat burning. He tends to eat pretty clean and cut carbs right down at night. 

Science:

There’s approximately 3500Kcals in a pound of stored body fat. So if you create a 3500Kcal deficit through diet, exercise or both, you’ll lose one pound of body weight. (75% of this is fat, 25% lean tissue). If you create a 7000 Kcal deficit you’ll lose 2 lbs and so on.

Weight: 92KG

Height: 177CM

AGE: 27

Knibsy:  

BMR = 3496 calories a day/6 = 582 calories per meal.

Reduce calories by 500 = 2996, keep protein high to save muscle mass. Also increase carbohydrates pre and post work out to maintain energy levels and muscle glycogen levels for speed and endurance.

For Knibsy to lose 1lb of fat a week reduce calories by 500 a day. Total calories for the day = 2996 Kcals/day

DIET:

Before breakfast: Kr-EVOLUTION creatine tablets 1-3g a day

                                      

Meal 1: ¾ cup of porridge oats (225) + skimmed milk (80), 2 scoops of USN Pure Protein (200) + water. Total calories = 505kcal

Meal 2: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites), Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread), healthy fats (1 tablespoon of extra virgin oil – pour over meal), include vegetables, 2 CLA tablets. Total calories = approximately 500Kcals

Meal 3: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites), Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread), healthy fats (1 tablespoon of extra virgin oil – pour over meal), include vegetables, 2 CLA tablets. Total calories = approximately 500kcals

Meal4: USN Pure Protein Shake 2 scoops, apple or hand full of oats blended into your protein shake ideally any low GI food an hour before the gym. Total calories 300-350kcals

TRAIN FOR 1 HOUR

Immediately after training post workout protein shake – 250 kcals,(1^st choice),USN Recover XCell,(2^nd Choice) USN Pure Protein + ½ Banana  

                                     

Meal 5: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites, Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread)Healthy Fats (1 tablespoon of extra virgin oil – pour over meal). 2 CLA tablets, Total calories = approximately 500kcals

Meal 6: USN Pure Protein shake – 202kcals

Drink at least 3 lts of water a day

Supplements: USN Pure Protein IGF-1, USN Recover XCELL,KR-Evolution creatine, CLAs. All of these supplements can be bought from Ultimate Fitness 4 U in Leeds.

CHEST, BACK, SHOULDERS +TRAPS

Brothers and sisters of the fitness world! It's time to get ripped out of your freaking minds! Including today for your viewing pleasure is a fat burning workouts for each body part, i'll include detailed discussions about muscular shaping / vascularity, training splits and much more! it is my intention to get you in your best possible shape for the up and coming summer season. Strap yourself in while I take you on a ride!

CHEST BACK SHOULDERS & TRAPS - time taken 45-60 minutes (500-600calories burnt.)

DECLINE PRESS 3X12,10,12
superset
LAT PULLDOWNS 3X12,10,12
(last rep hold for 20secs)

INCLINE BB PRESS 3X 12,10,12
superset
CLOSE GRIP PULL DOWNS 3X 12,10,12
(last rep hold for 20secs)

FLAT DB PRESS 1 1/2 REPS 3X10,8,6
superset
BENT OVER ROWS REVERSE GRIP 3X 15,12,15

NON PEAK db FLYS 3X12,10,12
superset
BENT OVER PULLOVERS

SIDE LATERALS 1 X12
hold for 20 secs
FRONT RAISE 1 X 12
hold for 20 secs
SEATED BENT OVER LATERALS 3 X12

TRAPS SHRUGS 15, 20, 25

THE PERFECT SMOOTHIE

Start the perfect day with the perfect smoothie.

It's like this, you've just woke from a nights sleep, therefore technically fasted. What's the first thing you do?

1. light up that first cigarette of the day
2. kiss who ever's next to you (after brushing your teeth?)
3. pour a strong black coffee and a make a slice of toast
4. have a bowl of cereal
5. have some fruit, yoghurt, porridge, maybe poached eggs (time permitting)
6. realise you've slept in, grab what ever's in the wardrobe and dash straight out the front door

The point is the above is pretty much the morning routine for most people. Time is valuable, so are those extra few minutes in the sack.

The fact is this, what fuel you put in the engine at breakfast will determine your physical and emotional state for the hours to come. (Diesel in a Ferrari wont get you far).

So if I said you can make the perfect balanced breakfast in a minute that will supercharge your engine physically and mentally giving you the best start to the day would you try it? 

Well try this smoothie, it's BANG TIDY!

(Blender & scales needed)

300-400ml water

50g blueberries

50g oats(thick/whole oats)

1 small banana

5 egg whites (optional, to pasteurise boil for 3mins 140-150 degrees F just before water starts to bubble)

1 scoop of USN 100% whey (strawberry or vanilla)

1 tablespoon of UDOs Oil (perfect Blend of Omega 3, 6 & 9)

Ice (optional)

Due to time constraints smoothies are a great way to get exactly what you need in a short space of time.

This smoothie has a great mix of Protein, Carbohydrates, Good Fats, Anti-Oxidants 

Jordan

IF YOU COULD BOTTLE EXERCISE, IT WOULD BE THE BEST SELLING POTION AT YOUR LOCAL PHARMACY

I have something so amazing, I want to shout about it and let everybody know, I have something so special it should be on the endangered top ten protection list . If I said to you employ one of JORDANS Personal Trainers and we will help you do the following:

1. we will motivate you
2. we will inspire you
3. we will give you will-power
4. we will make you slimmer
5. we will make you stronger
6. we will give you more energy
7. we will make your life better
8. we will help you live longer
9. we will help reduce depression
10. we will give you more confidence
11. we will make you happier
12. we will give you your very own natural legal high
13. we will make getting up in the morning enjoyable
14. we will protect you against Osteoporosis
15. we will help prevent back problems
16. we will make you more mentally alert
17. we will lower your blood pressure
18. we will reduce your risk of developing numerous diseases
19. we will make you enjoy having a treat at the weekend
20. we will open your eyes to a whole new enjoyable world
21. we will help you through the hard times
22. we will educate you
23. we will make exercise enjoyable for you
24. we will be your training buddy 
25. we will help you be the best you want to be

Firstly tell me how many pills you would need for all of those feelings? Even if there were any that exist for some of them. How much it would cost and what are the side effects of each pill?

So does Personal Training work? You tell me…….

Welcome to Jordans “Be Yourself At Your Best”