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Session 17 and 18 of my #48sessiontransformation These two sessions mark my second macro cycle. I have dropped the volume of work but upped the weight and also changed up the exercises that im using in order to promote adaptation #gym #gymmotivation #bodytransformations #health #gymlife #fitnessaddict #fitnessmotivation #fitfam #weights #likes
Session 15 of my #48sessiontransformation And superset are almost over with but what comes next???? Today was a good session because it is the first time i have been able to lift PAIN FREE in such a long time. My back shoulders and triceps are feeling much better allthough mr pistol squat has truly fucked my legs up :) Warm up Shoulder band rehab MAIN superset Seated dumbell press Standing dumbell shrugs Superset DB Romanian deadlift Single assisted pistol squats Superset Incline barbell bench press Close grips incline dumbell press Superset Seal row Rear delt fly Superset Cable Arnold curl Cable tricep kickback
Session 12 of my #48sessiontransformation And that marks the end of micro cycle 3. Micro cycle 4 will continue with the supersets however i will be increasing my rep scheme from 8 reps 4 sets to 10 reps 5 sets. This will add more metabolic stress to the workouts and hopefully more of a pump ;) Warm up Shoulder rehab Main Superset Dumbell front raise Dumbell lateral raise Superset Leg extensions Leg curl Superset Mid cable fly High cable fly Superset Back extensions Rear dumbell fly Superset Bicep cable curl Supinated tricep pulldown #gym #gymrat #gymratsfam #fitnessaddict #fitness #fitfam #fitspo #fatloss #fatlossgoals #fatlossjourney #weighttraining #weightloss #health #like #like4like
Session 12 of my #48sessiontransformation And that marks the end of micro cycle 3. Micro cycle 4 will continue with the supersets however i will be increasing my rep scheme from 8 reps 4 sets to 10 reps 5 sets. This will add more metabolic stress to the workouts and hopefully more of a pump ;) Warm up Shoulder rehab Main Superset Dumbell front raise Dumbell lateral raise Superset Leg extensions Leg curl Superset Mid cable fly High cable fly Superset Back extensions Rear dumbell fly Superset Bicep cable curl Supinated tricep pulldown #gym #gymrat #gymratsfam #fitnessaddict #fitness #fitfam #fitspo #fatloss #fatlossgoals #fatlossjourney #weighttraining #weightloss #health #like #like4like
Session 11 of my #48sessiontransformation Another great session. Starting to really see an effect on my body during training. Im noticeable more vascular during my workouts which is great. Warm up Shoulder rehab Main Superset Dumbell shoulder press Dumbell shrugs Superset Romanian deadlift Pistol squats Superset Incline bench press Close grip dumbell bench press Superset Seal row Lying down posterior delt fly Superset Single cable hammer curl Single cable tri kickback HIIT slam ropes #fitfam #fitspo #training #fitness #superset #gym #weights #weightraining #health #fatloss #fatlossjourney #weightloss #weightlossjourney
This is a visual posted by @themusclephd it demonstrates how increasing training variables directly impacts training. Someone asked me the other day why i change my training every 4 sessions. This is why. Typically people keep their weight,sets,reps and intensity fixed for a prolonged period of time. This research suggests that by changing your variables daily you get better gains through out your session. I try to utilise as many variables as possible including reps,sets,load and intensity. Intensity can include;rest periods, supersets,giant sets, pyramids,failure , BFR and intraset stretching. Take home message-dont become stagnant change something every session to keep your body guessing and prevent those dreaded plateaus #48sessiontransformation #trainingvariables #sportscience #gymrat #fitspo #fitblr #fitfam #gymfam #fitness #weighttraining #superset #gym #health #healthandfitness
Session 9 of my #48sessiontransformation And its SUPERSET TIME Training variables used; load, metabolic, supersets For this micro cycle every workout will be supersets adding another element of variability to the workout. As well as supersetting everything i have also reduced my volume by 1 set and 4 reps in order for me to add more weight. Warm up Shoulder rehab Main Superset standing military press Dumbell lateral raises Superset Back squat Bodyweight calf raise Superset Flat bench press Flat dumbell flies Superset Deadlift Upright row Superset Ez bar curl Ez bar french press. #weightlifting #weightlossjourney #weights #fitnessaddict #fitness #health #gym #yehiworkout #doyouevenlift #fatloss #fatlossjourney #fitfam #fitspo #fitblr #superset #trainingvariables
Session 7 and 8 of my #48sessiontransformation I am posting these two sessions together as i have been lazy with my blogs recently Session 7 was pretty tough due to my shoulder injury however i did as much as i could including my rehab work. Session 8 saw the end of my 2nd #micro cycle with isolations exercices in supersets. Now its time to ramp it up in micro cycle 3 In this coming micro cycle i will be reducing the reps and upping the weight but to keep intensity every compound exercise will be followed up with an isolation exercise of the same muscle group..........cant wait. #weightlifting #gym #gymrat #workout #fitnessaddict #fitfam #fitspo #weightlossjourney #fatloss #weightloss #fatlossjourney #fitness #health
