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If you haven't guessed already, I take a lot of time and put a lot of effort into keeping fit and trying to improve my body.  I love being in the gym and I've even completed my qualification as a Personal Trainer. I wanted to use that as a part time job at some time or other but so far, I've not been able to get round to it. The timing hasn't been right and I can't get enough money from it to pay the mortgage./p>

I swim a lot; up to 6-7 days a week when Im training for an outdoor event such as the Great Swim Series and usually a mile or more each time. I used to swim at a local gay swimming team called the Moseley Shoals when we still lived in Birmingham. That's something I miss to be honest. It's been nice just swimming with guys who enjoy swimming as much as I do and yet who I can feel comfortable with chatting about whatever we want to. So I managed to get to go on the training camp with Manchester's Northern Wave. They're a great group and would recommend them to anyone.

When Im not in the pool, Im in the gym and recently, Ive really had a kick into touch and Ive had great gains already this year, probably the most Ive had in years. Conseqeutently, with so much gym going, I've got to get through a lot of protein, so much so, My Protein have said I can now offer freinds and family a 5% discount on their purchase. When you checkout, make sure you quote my code to get your discount! Its on the image at the top of the page.

I workout in the gym twice a day, four days a week and I make sure I do Cardiovascular work after every morning workout. Although I find it easy to gain, I also gain about the same amount in fat too so I have sworn now that I will make sure I do the CV to minimise what I put on. Not only that but the swimming helps keep me fitter and help improve my overall health and performance. The downside to the swimming is that I lose a lot of the muscular gains I get so Ive made a decision to focus on the gym all year and then train for outdoor events for a rest period between training programmes.

I decided to become a member of JJB Fitness in Winsford (now DW Sports Fitness) when I worked in Winsford but had always been a member of Total Fitness before that in Manchester. Now that we've moved back, I've rejoined Total Fitness in Chester (which is where I was a member before Uni). Ultimately, TF is closer to my work, closer to home and I can get it cheaper than the price I pay at the moment so it makes sense to move back there.

I keep trying to gain size but keep forgetting to keep a record of my stats so I'm going to do that here:

 

Date:
03/07/2011
Weight (KG):
72.6
Chest: 40.25"
Body Fat (%): 17.1 Shoulders: 48"
Viscerol Fat (%): 4 Biceps: 15.25"
Muscle (KG):
57.1 Waist: 31"
Water (%): 56.9 Quads: 21.5"
Forearms:
11.5" Calves: 14.5"

 

Date:
13/07/2009
Weight (KG):
78.5
Chest: 40.5"
Body Fat (%): 18.3 Shoulders: 45"
Viscerol Fat (%): 4 Biceps: 16.25"
Muscle (KG):
60.9 Waist: 31"
Water (%): 56.2 Quads: 21"
Forearms:
11.5" Calves: 14.25"

 

Date:
05/06/2009
Weight (KG):
73
Chest: 40.5"
Body Fat (%): 15.3 Shoulders: 45"
Viscerol Fat (%): 3 Biceps: 14.5"
Muscle (KG):
58.8 Waist: 31"
Water (%): 58.4 Quads: 21"
Forearms:
11.5" Calves: 14.25"

 

Date:
17/02/2009
Weight (KG):
76
Chest: 42"
Body Fat (%): 18.6 Shoulders: 43"
Viscerol Fat (%): 5 Biceps: 15.75"
Muscle (KG):
58.8 Waist: 32"
Water (%): 58.4 Quads: 22"
Forearms:
11.5" Calves: 15.25"

 

 

My week of fitness looks like this at the moment:

 

Day Session 1 Session 2 Session 3
Monday Chest

Incline Smith Press
Flat DB Flyes
Decline Bench Press
Seated Incline Pec Deck
DB Lat Raises Superset with Wide-Grip press-ups

CV

Bike, Treadmill or Stairclimber
Biceps

Seated Incline DB Curl
Standing Close Grip EZ Curls
Seated Hammer Curls
Laying Cable Curls (if extra needed)
Abdominals

Ab Class
Tuesday

Quads and Hamstrings

Seated Leg Extensions
Laying Hamstring Curl
Smith Incline Close Foot Squat
Wide Foot Sumo Squat or Incline Leg Press
DB Walking Lunges

Calfs

Seated Calf Press
Donkey Calf
Standing Calf Raise
Free-Standing Call Raise
 - REST SESSION -
Wednesday Swimming

Various Swim Drills and sprints for around 64-84 lengths
 - REST SESSION - Abdominals

Ab Class
Thursday Back

Lat Pull Down
Deadlift
Supinated BB Row
One-Arm Row
Hyperextensions
 - REST SESSION -  - REST SESSION -
Friday Shoulders

Seated Hammer Strngth Shoulder Press
Standing DB Side Laterals
Front raises (rope or plate)
Rear Pec Deck
Triceps

Supinated One-Arm Cable Pull Down
Skull Crushers
Rope Dropset Pulldown
 - REST SESSION -
Saturday Swimming

Longer distance swim; some drills, mainly long distance swimming, between 84-138 lengths
 - REST SESSION -  - REST SESSION -
Sunday - REST DAY -

 

Day Activities
Day 1 Gym - Chest:
Barbell Flat Bench Press
Incline Dumbbell Press
Decline Barbell Bench Press
Flat Dumbbell Flyes
Pull Overs
Leg RaisesSwim: 64 lengths at Total Fitness
Day 2 Gym - Arms:
Barbell Curl
Dumbbell Skull Crushers
Dumbbell Preacher Curl
Triceps Dips
Dumbbell Hammer Curl
Triceps Press downSwim: 64 lengths at Total Fitness
Day 3 Gym - Legs:
Barbell Squats
Incline Leg Press
Incline Leg Press Calfs
Leg Extensions
Leg Curl
Standing Calf RaiseSwim: 64 lengths at Total Fitness
Day 4 Gym - Back and Abs:
Barbell Dead lift
Wide-Grip Pull-Ups
Seated Row
T-Bar Row
ShrugsSwim: 64 lengths at Total Fitness
Day 5 Swim: 100+ lengths
Day 6 Gym - Shoulders:
Dumbbell Side Lateral Raise
Upright Row
Bent Over Dumbbell Raise
Wide Grip Barbell Upright Row
Side Bends
Trunk Rotations
Day 7 Rest Day

 Previous workouts looked liked this:

Day Activities
Day 1 Gym - Chest:
Barbell Flat Bench Press
Incline Smith Press
Decline Barbell Bench Press
Incline Dumbbell Flyes
Pull OversSwim: 64 lengths at Winsford Leisure Centre
Day 2 Gym - Arms:
Barbell Curl
DB Skull Crushers
Dumbbell Curl
Dumbbell Hammer Curl
DB Triceps Kickback
DB Concentration Curl
Weighted Dips
Triceps Press downSwim: 64 lengths at Winsford Leisure Centre
Day 3 Gym - Legs:
Barbell Squats
Incline Leg Press
Incline Leg Press Calfs
DB Weighted Lunges
Leg Curl
Seated AdductorsSwim: 64 lengths at Winsford Leisure Centre
Day 4 Gym - Back and Abs:
BB Dead lift
Wide-Grip Pull-Ups
T-Bar Row
1-Arm Row
Leg Raises
Trunk Rotations
Seated RowSwim: 64 lengths at Winsford Leisure Centre
Day 5 Swim: 100+ lengths at Winsford Leisure Centre
Day 6 Gym - Shoulders:
Side Lateral Raise on Bench
Dumbbell Front Raises
BB Upright Row
DB Rotations
Single Arm Reverse Cables
Barbell Shrugs
Day 7 Rest Day
Day Activities
Monday Gym - Chest & Triceps:
Barbell Flat Bench Press
Incline Dumbbell Bench Press
Pull Overs
Incline Dumbbell Flyes
Dumbbell Triceps Kickback
Skull Crushers
Dips between benches with weightSwim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Tuesday Gym - Legs & Abs:
Barbell Squats
Incline Leg Press
Incline Leg Press Calfs
Single Leg Curl
Seated Adductors
Leg Raises
Trunk RotationsSwim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Wednesday  Rest DaySwim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Thursday Gym - Back & Biceps:
Barbell Deadlift
Wide-Grip Pull-ups
Dumbbell One-Arm Row
Barbell Curl
Dumbbell Curl
Dumbbell Hammer Curl
Barbell Forearm CurlsSwim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Friday Gym - Shoulders, Abs & Calfs:
Seated Smith Shoulder Press
Incline Leg Press Calf Press
Dumbbell Side Lateral Raises
Dumbbell Front Raises
Barbell Shrugs
Leg Raises
Trunk RotationsSwim: 64 lengths at Winsford Leisure Centre or JJB Fitness
Saturday  Rest Day
Sunday  Rest Day
Day Activities
Monday Gym - Chest & Triceps:
Flat Bench
Incline Bench
Pull Overs
Flat Cable Flyes
Cable Press down
Skull Crushers
Dips between benches with weight
15-30 minutes CVSwim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Tuesday Gym - Legs & Abs:
Barbell Squats
Incline Leg Press
Incline Leg Press Calfs
Laying Leg Curl
Seated Adductors
Leg Raises
Trunk Rotations
15-30 minutes CVSwim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Wednesday  Rest DaySwim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Thursday Gym - Back & Biceps:
Barbell Dead lift
Wide-Grip Pull-ups
Seated Cable Row
DB Row
Barbell Curl
DB Curl
DB Hammer Curl
Barbell Forearm Curls
15-30 minutes CVSwim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Friday Gym - Shoulders, Abs & Calfs:
Seated Smith Shoulder Press
Incline Leg Press Calf Press
DB Side Lateral Raises
DB Front Raises
Cable Reverse Cross-overs
Cable Upright Row
Single Arm Shoulder Rotations
Shrugs
Leg Raises
Trunk Rotations
15-30 minutes CVSwim: 44 lengths at Winsford Leisure Centre or JJB Fitness
Saturday  Rest Day
Sunday  Rest Day

Day Activities
Monday Gym - Chest & Triceps:
Flat Bench
Incline DB Bench
Decline Bench
Incline DB Flyes
Skull Crushers
Dips with Triceps Press Super-set
30 minutes CVSwim: 1 mile at Winsford Leisure Centre or JJB Fitness
Tuesday Gym - Legs:
Barbell Squats
Incline Leg Press
Leg Extensions
Barbell Stiff Leg Dead lift
Seated Calf Raise
Ab Crunch
30 minutes CV
Wednesday  Rest DaySwim: 1 mile at Winsford Leisure Centre or JJB Fitness
Thursday Gym - Shoulders:
DB Shoulder Press
Standing DB Side Laterals
Standing DB Front Raises
Cable Side Laterals
Single Arm Shoulder Rotations
Ab Crunch
30 minutes CVSwim: 1 mile at lunch at Central Baths, Wolverhampton
Friday Gym - Back & Biceps:
Dead lift
Lat Pull Down
T-Bar Row
One-Arm DB Row
Barbell/EZ Bar Biceps 21's
Incline DB Biceps Curl
Low Pulley Cable Biceps Curl
Barbell Forearm Curl
30 minutes CVSwim: 1 mile at Winsford Leisure Centre or JJB Fitness
Saturday  Rest Day
Sunday  Rest Day
Day Activities
Monday Gym - Chest & Triceps:
Incline Bench
Flat Bench
Decline Bench
Incline Flyes
Skull Crushers
Rope Triceps Press
30 minutes CVSwim: 1 mile with Moseley Shoals
Tuesday Gym - Legs:
Barbell Squats
Dumbbell Lunges
Leg Extensions
Leg Curl
Standing Smith Calf Raise on Plates
Incline Ab Curls
30 minutes CVSwim: 1 mile at lunch at Central Baths, Wolverhampton
Wednesday  Rest Day
Thursday  Gym - Back & Biceps:
Wide Grip Pull-ups
Dead lift
Low Pulley Cable Row
Barbell/EZ Bar Biceps Curl
Incline Dumbbell Biceps Curl on Bench
Low Pulley Cable Biceps Curl
Barbell Forearm Curl
30 minutes CVSwim: 1 mile at lunch at Central Baths, Wolverhampton
Friday Gym - Shoulders:
Smith Front Press
Standing Dumbbell Side Laterals
Reverse Pec Deck
Single Arm Shoulder Rotations
30 minutes CV
Saturday  Rest Day
Sunday  Rest Day