Gymblogger

Day to day blogs about my training

[robstanyer]

So I have finished the @grenadefit 8 week challenge and I am happy with my results. I lost around 12lbs and plenty of cms, mainly around my waist where I hold most of my weight. This was much different to other plans I have followed as the diet was much more relaxed which I found much easier and sustainable. I will continue to follow the diet and training until my holiday in August and see how much more I can progress. Would definitely recommend the grenade fit 8 programme as well as @kagedmusclesupps which kept me fuelled throughout! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle

[robstanyer]

Day 29 - Leg Workout - This week is the start of some new workouts which involve giant sets. It was legs today and after an early start I have my oats and #prekaged and I was feeling good to push as much as I could. I managed goblet squats without my ankle playing up so that was good and I used as much weight as I could. The leg extensions into body weight squats was really tough and I pretty much collapsed on the last set as they were so fatigued. My steps have been quite high today so I didn’t bother with any extra cardio. My calories have been adjusted down slightly by 100 calories so not a huge difference but it will be interesting to see what difference it makes over the next couple of weeks. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle #legday #squats #giantsets

[robstanyer]

Day 28 - Cardio Workout - I took my weight and progress pictures this morning. I am down to 13st 5.6lb which is about 1.5lb down from my last check in. It’s not as much as I was hoping but it’s going in the right direction. It was another pretty boring day as I was at work for most of it. By the time I got home I really didn’t fancy training, I just wanted to chill out. I forced myself to go on the bike again. I think I did around 30 mins of fairly tough peddling which was enough. I have been more active at work today so I didn’t have to go as long. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle #cardio #spinbike

[robstanyer]

Day 27 - Cardio Workout - it’s been a fairly boring day today as I’ve been at work for most of it. It wasn’t very busy either so I didn’t get many steps in. When I got home I decided to jump on the spin bike and ride for 30 mins or so....this ended up being an hour! I put on a few you tube videos and got stuck in to them and before I knew it an hour of riding was gone. I tried to change the gear every 5 minutes so that I would have a mixture of hills and higher pace stuff to keep my legs working. As usual I was drinking on my #inkaged to keep my energy levels up. Weigh in tomorrow morning as well as pictures so it will be interesting to see how I have progressed these last two weeks. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle

[robstanyer]

Day 26 - Arm & Shoulders Workout - I went to the gym this morning in order to hit arms and shoulders which I missed from the other workouts. I started with some shoulder work with Dumbell presses, standing military press and clean and presses. I then did triceps with close grip barbell press, press downs and machine press downs. I finished with biceps and did Dumbell curls, cable curls and then finally these lying cable curls. I was trying to make sure my elbows stayed in contact with the floor to help isolate the biceps as much as possible, I also tried to get a good squeeze on the biceps at the top of each rep. I did a couple sets of ab roll outs and Swiss ball crunches as I haven’t done much for abs this week. I then did 20 mins on the x-trainer. I’m not sure how my check in is going to go this weekend. I don’t think I will have lost much but will be interesting to see any changes in my measurements. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle

[robstanyer]

Day 25 - Pull Workout - The session started out with pull ups again this week which I find tough. I could only manage around 10 then had to use a resistance band to help get out another 5-8 before moving on to a pull down machine to finish off the minute set. I always enjoy a back day as there are loads of different exercises to do. I followed the pull ups with T-Bar rows making sure I isolated the late as much as possible. I then added in some rack pulls working up to about 120kg for sets of 10. I then did some seated cable rows and really focussed on keeping my lays engaged throughout the movement. I tried to keep my chest up, shoulders back and the elbows in tight. I had to rest pause a couple of times but it meant I could get those extra few reps out. I didn’t do anything for biceps as I was running out of time so I will do those and triceps separately on the weekend. I finished with 30 mins on the x-trainer to get my cardio in for the day. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #pullworkout #rows #lats #kagedmuscle #kagedmusclesupps

[robstanyer]

Day 24 - Cardio Workout - I had my double spin classes today for my cardio session. I worked with tabata sets for the class and it was pretty tough. I managed to burn around 500 calories in each session and close to 15km in each. I have probably eaten slightly over my calories today but only by about 100-200 as I have a couple of snacks between classes such as an apple and malt loaf bar in order to give me that extra bit of energy. I’m feeling pretty tired tonight but I have a day off work tomorrow so I can have a bit of a lie in before getting to the gym in the afternoon for my pull workout. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #spinning #spin #instructor #exerciseclass. #spinclass

[robstanyer]

- [ ] Day 23 - Push workout - it felt like I had only done this workout yesterday but I was keen to improve on it. The 3 sets of press ups for 1 min were just as tough as last week! I managed around 20 reps before having to drop to my knees to keep going for the rest of the time. I improved on the other exercises though and used a rest pause technique to get as many reps in as I could. I didn’t quite feel a great connection in my chest not sure if it was because I was more concerned with the time or trying to just get reps out rather than focussing on squeezing the muscle. I added a couple of extra exercises in again as I felt good (with help from my @kagedmusclesupps #inkaged) and wanted to hit a few heavier sets. I finished as usual with 20 minutes on the x-trainer. I walked to and from the gym today as well as being quite active at work so got my steps in quite easily. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #pushworkout #kagedmuscle

[robstanyer]

When @baaclothing have ridiculous a sale you make the most of it!! #baa #clothing #quality #BeAnAthlete

[robstanyer]

Day 22 - Leg Day - I trained after work this afternoon and was determined to do better than last week. I had a good warm up and got straight into the deadlifts. Last week I was a bit frustrated as I felt I held back a bit on the weight. I started with my heaviest weight last week and also kept the rest times on point so it was much harder. I managed all three working sets with 80kg for around 20 reps a set which I was really happy with. I did the same with leg press putting more weight than last week and pushing a similar kind of reps. The rest of he session went quite similar and I was able to push myself quite hard which I was happy about. I finished with some ab work and 25 minutes on the x trainer to get my steps in. I got home to my delivery from @bodybuildingcom of @kagedmusclesupps #prekaged #inkaged and #lcarnitine. I’m hoping they with give me the extra edge in this programme! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #legday #deadlifts

[robstanyer]

Day 21 - Rest Day - it been quite a relaxed day today probably too relaxed if I’m honest. I decided to get some cardio in as my steps have been pretty non existent today so I jumped on the spin bike and peddled for an hour. I would change the gear every 5 minutes or so and keep my pace as high as I could. I usually get quite bored on the bike so I put a few you tube videos on to help the time go much quicker. I had my #hydracharge to keep me hydrated throughout. I have no idea what I burned or how far I went as the bike does not have a computer on it but I certainly worked hard and got a sweat on so that’s the main thing. I’ve eaten a few less calories today as well as I knew my activity wouldn’t be very high. I weighed in this morning and I have only lost about half a pound this week which is still a loss although I was hoping for around a pound or two. Keen to keep pushing with this programme and get as much out of it as I can! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #restday #spinning #spinbike

[robstanyer]

Day 20 - Metabolic Booster - I had a bit of a lie in this morning as I was feeling pretty tired last night after work. I got to the gym and had a good warm up in the bike. I wanted to do a bit more before the circuit so jumped on the leg press for 5 sets of 20 reps as well as several sets on the leg abductor/adductor machine. I was going to do some leg extensions and hamstring curls but the gym was quite busy so didn’t get chance. I did two different H.I.I.T circuits today. The first was pretty tough and a little more than what was programmed as I am still trying to look after my ankle. The second workout was a simple tabata set of battle ropes and Swiss ball jack knifes. I haven’t eaten quite as much today as I was up late and busy doing a few things but that’s ok as it all balances out. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #metabolicbooster #tabata #hiit

[robstanyer]

Day 19 - Push Workout - I got to the gym early this morning and managed to get my push workout done. I have never been the strongest person but I felt really weak today. I barely made it through the 3 sets of press ups! I felt it through my chest though so that’s the main thing. I added a couple of extra exercises in for shoulders and triceps as I was feeling quite good. I finished the session with 10 x 100m row intervals and then 20 minutes on the x-trainer as I knew I wouldn’t be walking too much at work today. I think I may have gone over my calories slightly today maybe a 100 or so as I have just felt really hungry all day. I’m sure it won’t make too much difference for the end of this week. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #pushworkout #pressups #chest #shoulders

[robstanyer]

Day 18 - Pull Workout - I walked to the gym this morning as it was such a nice day and it always gives me chance to get extra steps in. The workout today was tough and a real eye opener in terms of the weights to use. It started with pull ups which I have never really been any good at anyway to to have to do them for 1 min was hard especially for 3 sets! I used bands and negative reps to keep my back working for that time. The last set was a bit poo as my form was gone and my forearms were fatiguing even with using straps. Even with the bent over rows and seated rows I had to go much much lighter than I’m used to just to keep working for the full minute. Keeping a muscle contracted on its own for 1 Minute is tough let alone whilst under load! I had to get a bit creative for back extensions so I used the last pull down machine and held on to a couple 5kg plates for extra resistance. I used them to do a dropset and on the last set as I put the second plate down I drop it on to my fingernail you can see me clench my fist and pull it to my chest in the video as it REALLY hurt! Lesson learnt! The rest of the session was good, I got my steps in and calories were tight but I stayed just under so another good day. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #pullworkout #pullups #backextension #injury

[robstanyer]

Day 17 - Cardio - I got up early this morning to train my client and then planned to do my push session before teaching my body conditioning class at 9am. I got to the gym though and felt really tired. I did a few warm up sets but really could not get into the session and knew it would be pointless to keep going if the intensity wasn’t there. I took my class and then just relaxed for the day until my spin classes in the evening. I did two 45 min classes doing around 15km and burning about 400kcal in each session. I will get my push session in on Friday instead I think when I know I will have the energy to put everything into it. Sometimes it’s just about listening to your body and doing what’s best for it. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #spinning #spinclass #instructor #cardio #kagedmusclesupps

[robstanyer]

Day 16 - legs - today’s workout was based around time rather than reps. For each exercise I had to do reps for 1 Minute which is a long time to keep a muscle under tension!! I started with deadlifts and was a little conservative with the weight. I ended up doing my working sets with 80kg which was really tough as I tried to keep moving the entire time in order to keep the muscles under maximum tension. This was the same for the rest of the exercises. The worst was probably the leg press as I wore my slingshot band around my thighs to keep my glutes activated and by 30 seconds my legs were on fire! It was a good session though and I finished off with a good 20 minutes on the cross trainer. I hit my step goals and nutrition again today so a good day in all. Looking forward to the DOMS tomorrow! 😐 #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #legday #deadlifts #glutes #slingshot

[robstanyer]

Day 15 - Rest Day - As it was bank holiday today and my usual gyms were closed I took it as a day to rest. I still got some cardio in though by doing a 25min walk this morning and then 25mins on the spin bike in the evening. The rest of the day has been spent at home and sorting the house out pretty much. I had one of my favourite meals this evening which was Wagyu beef steak, sweet potato air fries and a good portion of veg. I could have eaten it twice over if I’m honest but I’m learning to control my hunger better now. The workouts change for this week so I’m keen to give it a go. I will get up early tomorrow to train legs before work. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #restday #wagyubeef #steak