My Gym Routine

Welcome 5.14 Fitness,




As you probably know due to friends contact, I have a free gym membership and a lot of you have been asking me what I do when I get there. This post will cover what I do, but remember they to my age, size and tailored to achieve my goals, which are size and performance based- in arms primarily.

 Warm-Up

• Bench 20kg 10 reps 5 sets 30 seconds rest
• Bicep Curls 7kg 25 reps 3 sets 30 seconds rest
• Chin-Ups 10 reps 3 sets 1 minute rest
• Pull Down Cable 50kg 15 reps 3 sets 30 seconds rest
• Push Up Cable 50kg 15 reps  3 sets  30 seconds rest

This is not what I call a gently warm up but one that you do to  get your muscles going at a high intensity without finding it too strenuous or difficult. I personally prefer to do more work on high sets, lower weights and lots of reps. This is because it is a greater way of burning fat, giving muscles greater definition and keeping fibres pure- presenting you with stronger arms but are smaller as they have less fat. I also often say how good it is to do lower weight sometimes as it increases strength ( see other posts for details) so this is a good way to fit this in.

Work Out    

• Bench 40kg 10 reps 5 sets 1 minute rest
• Bicep Curls 12kg 5 reps 5 sets 30 seconds rest
• Free Weights Chest 14kg 5 reps 5 sets 30 seconds rest
• Chin-Ups 15 reps 5 sets 1 minute rest
• Leg Lift Cable 40kg 15 reps 5 sets 1 minute rest
• Pull Down Cable 70kg 15 reps 5 sets 1 minute rest
• Push Up Cable 70kg 15 reps  5 sets  1 minute  rest

I really do not like to spend too long in the gym as after a while I can start to feel damage being done to my body and I will ache for the rest of the day. So around an hour is great for me as it allows me to get my stuff done and not take too long. I much prefer weight free training as it is a lot safer and easier to do, however it is much quicker to use weights as they get results far faster, so they need to be done in reality. But do not over light or get carried away. I go gym for an hour 4 times a week, so my body has time to recover.

Hope this helps, had a really useful week full of lessons and information. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also add the blog to your reading list and follow that way so please do so it is much appreciated)- work hard and peace!






Jason



Continue reading →

Daily Diary: End of Month Analysis

Welcome to 5.14 Fitness,

So I know that it is November today, but it is also the end of the week and it feels like a good time to reflect not only on the week but on the entire month of October.


My goals for the month


Okay, so my target was to try and bulk up and increase my performance as much as possible, this initially includes working-out a lot and eating loads of food in order to get the calories I need to grow. I had planned to go to the gym in order to do some light weight training (as it is the fastest way to gain size), as well as completing weight free exercises at home in order to tone muscles and push for that little something extra. Diet wise I have already said that I wanted to eat as much as possible in order to get the nutrition that I require, this included foods full of fats such as crisps, donuts etc. , as they contain some of the highest amounts of calories. How did I get on?


What actually happened


Well I started off eating loads of absolutely anything and everything, however after about a week or so I decided it was not working for me. I felt bloated and unhealthy, it was like I could feel the fatty foods inside my body. Therefore I decided I would revert back to eating a balanced diet, which lasted me about a week before Halloween, where I reverted back to the original diet plan in order to fit in with my social life- parties and nights, its that time of year! So on to my exercising; I have managed to keep to reasonably regular routines, despite being forced to drop stretching in a hope to accommodate time to sleep and recover, in other words I was too tired. My other routines actually built up towards the end of the month, as I found a new routine to increase size and power, this being exercising in smaller reps but more sets. This is due to the fact you are working your muscles on strength not endurance and your power- the ability to explode. I was also able to visit the gym a fair few times as well, which I believe did help me build muscle but I should be careful not to stunt my growth, I intend to keep this up for next month.


Results


How did it go? Well I think I should start off with the positives: I do feel bigger and stronger. I believe that the change in workout approach has proven to be a success and has resulted in me looking physically bigger and sturdier. Negatives being once again I feel bloated and unhealthy, furthermore I have actually lost definition in my abs which is never a good sign. I have to blame the poor diet, causing excess fat to store around my mid section covering my abdominal muscles. Performance wise I am yet to see a difference, although I have been working hard I have not found exercises any easier to complete or any real results in sports other than an improved shot power at football- but these things are said to take time so I shall stay committed and hopefully progress shall develop.


Next month


Well the first thing to change will be diet, back to the good old fashioned balanced one, although it takes longer to reach goals I feel better for it and the gain in body fat is not something I am proud of.
Stretching will also return to the routine, due to the fact I shall be doing some weight training and I do not wish to stunt growth, moreover in will help increase flexibility which is never a bad thing,


Work out routine:

• Stretching twice a day
• General ab workout will return as well
• Fat burning ab routine
• Defining ab workout- I started off with this but changed half way through
• Squats numerous reps
• Press ups numerous reps
• Gym work (undecided)

Lessons learnt


Eating cleanly is the form of diet most preferred by my body, power and size require lots of sets smaller reps and that I need to stick to my commitments and not tailor my workouts around my life style.


Hope this helps, had a really useful month full of lessons and information. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also follow the blog that would be awesome)- work hard and peace!


Jason

Continue reading →

1000 Page Views & New Routine

Welcome to 5.14 Fitness,




I want to start this post with a big thank you to all those who have been reading and viewing my blog, with your help I have now reached 1000 page views in well under 3 months. In addition to this I currently have: 20 followers (although many more would be warmly welcomed), almost 400 views in the US and 350 in the UK, as well as over 22,000 views on my Google plus profile. WOW!
I know a lot of people may think: Its just 1000 views what's the big deal ? Well I am fully aware this may not seem like a lot, but for someone who has never done anything like this before, and lets be honest has been fairly in consistent with posts and content, I see this a great achievement and I would like to thank you all.


Moving on to my new plan and routine. I hold my hands up in the air, I have not worked abs in ages and I plan to start exercising my core every night. I am going to have to if I want to see any abs at all, as I am planning to eat LOADS. If I eat loads I provide more energy for my body and more fuel for my muscles to use to grow. The down side is; I am going to have to exercise much more regularly in order to use the excess calories to make sure they do not turn into fat. Moreover, I am now prioritising size and performance over everything, as I need to be stronger for all the sports that I am doing. Therefore legs will become a much more featured routine as well a s greater focus on arms.


Expect more workout posts over the next few days, thanks for reading please continue to follow- over to start- comment, share, eat clean and work hard- thank you all and peace!


Jason

Continue reading →