Six months no training and a shitty diet. It's time to get things right again
Over the next eight weeks I will share my fitness rehab back to normality, my normality that is. If you're just beginning your fitness journey or getting back into fitness, I am sure you will find some very useful tips and techniques in the videos.
Life will always present us with obstacles.
Bad decisions or bad luck can turn our lives upside down.
For someone that has spent many years exercising Restoring balance is not impossible it is inevitable
Never treat exercise as a challenge because when the challenge is over human nature tends to slip us back into old habits. Think of it as a new hobby that will become part of your new and improved lifestyle. Progress is progress so take it slow and work your way towards sustainable goals
August 26th - Recording body data with Inbody at Nutrishop.
- Age 47
- Height - 5ft 11 inches
- Weight - 210 lbs
- Skeletal muscle mass - 97.7
- Body Fat Mass - 40.8
- Body mass index - 29.3
- Body fat - 19.4
If you want to be serious about fitness and achieving your goals, It is imperative to record everything before you start your fitness path to success.
August 29th - Body compare video for future reference
Creating a video of what your body composition looks like before you begin your fitness journey is vital for comparisons
September 1st - Day 1 Workout 1
Jayden, my son, is with me in this first workout. He will only be working out occasionally
First Warm up 5 minutes
There are 6 blocks
Each block is 3 minutes
Each block has 3 exercises
Each exercise is 10 repetitions then rotate to the next exercise
After each block take 1-minute break.
8-minute ab workout
Most workouts will be the same time span. The specific exercises will vary for each workout video.
The first day is always the hardest. It is important not to push too hard otherwise you will be too sore in the next two days, and might find it too difficult to keep going. Only do what you can and remember progress is progress
September 2nd - Day 2 Workout 2
Warm up 5 minutesBlock 1 - Air squats/Push ups/Bent over dumbbell rowsBlock 2 - Sumo squats/Burpees/Arm curlsBlock 3 - Repeat block 1Block 4 - Repeat block 2Block 5 - Squat press/Hammer curls/Calf raisesBlock 6 - Hyper extensions/Planks/Dumbell deadliftsFinish off with the 8-minute ab workout
September 3rd/4th - Rest
September 5th - Day 5 Workout 3
This video was shot at night, so quality isn't too great.
Warm up 5 minutesBlock 1 - Arm curls/Squats/Push upsBlock 2 - Shoulder press/Hyper extensions/LungesBlock 3 - Repeat block 1Block 4 - Repeat block 2Block 5 - Burpees/Hammer curls/Upright rowsBlock 6 - Planks/Bent over rows/Tricep kickbacks8-minute ab workout.
Resting for 2 days made this workout a lot easier and I had more stamina.
September 6th - Day 6 Workout 4
Jayden returns for another workout:)
Warm up 5 minutesBlock 1 - Arm curls/Squats/Sit upsBlock 2 - Planks/Hyper extensions/Tricep kickbacksBlock 3 - Repeat block 1Block 4 - Repeat block 2Block 5 - Plate rotations/Round the worlds/Weighted situps/Russian twistsBlock 6 - Plate push ups/Steering Wheels/Dumbell cleans8-minute ab workout
It is important to change up your exercises otherwise, the same routine can get boring, and also your body needs change to make change:)
September 7th - Day 7 Workout 5
Feeling really strong today the training is starting to kick in
Warm up 5 minutesBlock 1 - Hammer Curls/Tricep kickbacks/Hyper extensionsBlock 2 - Planks/Hyper extensions/Tricep kickbacksBlock 3 - Repeat block 1Block 4 - Repeat block 2Block 5 - Plate rotations/Round the worlds/Weighted situps/Russian twistsBlock 6 - Plate push ups/Steering Wheels/Dumbell cleans8-minute ab workout
September 8th - Day 8 Workout 6
This was meant to be a rest day, but I couldn't resist
Warm up 5 minutesBlock 1 - Arm curls/Air Squats/Push upsBlock 2 - Lunges/Sit-ups/Round the worldsBlock 3 - Burpees/Hyper extensions/Side PlanksBlock 4 - Repeat block 1Block 5 - Repeat block 2Block 6 - Burpees/Hyper extensions8-minute ab workout
You will notice in block 6 I only did 2 exercises; this was to ensure I did 3 sets of 10 burpees to get oxygen debt
I have decided to make it easier for you to follow (if you want to) I will post each workout as a single post and then a summary post at the end of the week like this post.
I will provide details of my diet in the posts I make for single workouts.
References:
Golds gym 40lb dumbells set from Walmart for very cheap $16.88
Dj Metro and Dj Spin can be found on B96 HERE
8 Minute Ab Workout source HERE
Remember fitness is a lifestyle and not something you feel you have to do.
I am a madman for collecting data, so the videos are long, and I don't expect you to watch them all or even 1 to the end, but I like to make sure I don't miss anything when I decide on a mission. I will be posting the single workouts as I complete them starting with the September 12th workout, so they maybe a little easier to take in:).