Days 2,3 and 4!

Day Two

Lower Body Max Effort Workout

Box Squat     7sets x 5reps (increasing weight with each set)

1. 40kg
2. 50kg
3. 70kg
4. 80kg
5. 90kg
6. 105kg
7. 60kg

As far as exercises go I enjoy squatting usually, but again found it difficult this time without a spotter. Feel as though I may not make as much gains as I would like as I was only working between 70-90% of my maximum work rate. 

Dumbbell Reverse Lunge     5sets x 12reps

1. 16kg
2. 16kg
3. 16kg
4. 20kg
5. 20kg

I used two kettle bells for this.

Barbell Romanian Deadlifts     5sets x12reps

1. 40
2. 60
3. 70
4. 80
5. 80

Hyper Extensions     5sets x 12reps

(as stated)

Plank     3sets x 30seconds

(as stated)

Day Three

Upper Body Hypertrophy Workout

Early morning gym session 6.30am start

Front Squat     3sets x 8reps

1. 40kg
2. 60kg
3. 50kg

Found it really difficult as I need to strengthen my core and do some more deep core work as well as really stretch my forearms and wrist flexors beforehand. I opted for the "arms-across-the-chest" method rather gripping the bar itself as it was too painful for my forearms. This is something I will work on throughout the next few weeks.

Inclined Barbell Bench Press     5sets x 10reps

1. 30kg
2. 40kg
3. 60kg
4. 70kg
5. 70kg

Inclined Dumbbell Fly     5sets x 12reps

1. 16kg
2. 16kg
3. 16kg
4. 14kg
5. 14kg

Superset With

Inclined Dumbbell Bench Press 5sets x 8reps

1. 20kg
2. 16kg
3. 16kg
4. 14kg
5. 14kg

Low to High Cable Fly     3 drop sets of 8, 10 and then 12 reps

1. 30kg, 20kg, 15kg
2. 35kg, 20kg, 15kg
3. 30kg, 20kg, 15kg

Weighted Press-ups     3sets x 10reps

Due to a lack of a weighted vest and a training partner to help me out by burdening me somehow I adapted the sets and did 4sets x15reps.

1. 5 wide, 5 standard, 5 "heart-to-heart" X 4

Favourite work out day so far. It was followed by a dinner of smoked salmon with steamed rice and vegetables. I was told today that the important work comes in the kitchen in the time that I'm not in the gym. I realise how important nutrition is and I'm planning a few days in advance now before training.

I also had a MMA class for 2 hours in the evening which consisted of and hour of Muay Thai followed by Sambo Wrestling.

Day Four

Upper Body Hypertrophy Workout

Goblet Squat       3sets x 12reps

1. 24kg
2. 24kg
3. 24kg

Seated Military Press (using barbell)      5sets x 10reps

1. 40kg
2. 40kg
3. 30kg
4. 30kg
5. 45kg (Standing)

Dumbbell Lateral Raise       5sets x 15reps

1. 8kg
2. 8kg
3. 10kg
4. 10kg
5. 8kg

Superset With

Dumbbell Seated Shoulder Press      5sets x 10reps

1. 18kg
2. 16kg
3. 14kg
4. 14kg
5. 14kg

Dumbbell Front Raises      3 drop sets of 8, 10 and 12reps

1. 12kg - 6reps, 10kg - 8reps, 8kg - 10reps
2. 12kg - 6reps, 10kg - 10reps, 8kg - 12reps
3. 12kg - 8reps, 10kg - 9reps, 8kg -12reps

The front raises nearly killed me. I just about got it by the last set.

Single Arm Reverse Cable Fly (bent over)      5sets x 12reps

1. 5kg
2. 5kg
3. 5kg
4. 5kg
5. 5kg

After training today I was in a little bit of pain. Slight fear of over training as the programme is paired with my usual MMA training. I will specify where I have been to classes and therefore may have dropped a set or two during training the next day. I'm not one to possibly cut short early or drop a set, so I don't plan on doing it often. But after a two hour session of taking a pounding in class it may not necessarily be a want but a need to.

Dinner cheered me up somewhat though, here's my Jamie Oliver bit:

Home cooked chicken breasts dry fried, with salt and pepper seasoning, a few drops of chill sauce.

Steamed vegetables.

Plain Noodles.

Fresh orange juice with a spoonful of creatine powder.

With a banana, kiwi and hazelnut yoghurt for pudding :)

"First say to yourself what you would be; and then do what you have to do."—Epictetus

Night Everyone! 

We've had 12 days of Christmas, now it's time for 12 WEEKS of hell!

I decided this year to give my training a bit of an overhaul, and so with the help of the guys at Steel Habitat (@steelhabitat) I jumped on the 12 week body transformation bandwagon. I didn't have a problem with my training as such but it was pretty mundane, a bit of a grind and results were few and far between. I'm not exactly unfit as such but I felt I just needed something different, a change of goals, targets, or routines maybe?
I am currently on Day 3 of my 12 Weeks of hell, as I have nicknamed it, and I can promise you all that I already feel 100 times better. To be part of this we had to do a few things first. One was to take a before and after photo. Obviously I have a long way to go until week 12 so you'll have to wait for my "after" photo but in the meantime here is my before photo:

I've always enjoyed my sports, I did sports in college and have done various other coaching qualifications and a level 2 in gym and fitness instruction. But there comes a time when even the more active and enthusiastic among us need a kick. The aim of my blog for the next few weeks is to inform those who are interested exactly what I am doing, how I am following the training plan, what I am eating and my general thoughts on how I am getting on.
Accountability and honesty is everything ladies and gents, no cheating here. The aim - GET IT DONE!













WEEK ONE
Day one - Upper body max effort workout
(afternoon training session)

Dumbbell Bench Press                          7sets x 5reps

1. 12kg
2. 14kg
3. 16kg
4. 18kg
5. 22kg
6. 26kg
7. 30kg

I immediately cheated as it was meant to be a barbell exercise but I wasn't up for queueing for a bench in the gym so improvised. The exercise was also, as shown here, meant to increase in weight from set to set. This was difficult at the top end as I was training alone and could've done with a spotter to go heavier. 

 Narrow Grip Bench Press                    3sets x 20reps

1. 40kg
2. 30kg
3. 30kg

This was a lot more difficult than first expected.

Dumbbell Single Arm Row                  5sets x 10reps

1. 20kg
2. 20kg
3. 22kg
4. 24kg
5. 24kg

Superset with

Cable Face Pulls                                   5sets x 12reps

1. 10kg
2. 12kg
3. 15kg
4. 15kg
5. 17.5kg

Dumbbell Shrugs                                 5sets x 12reps

1. 22kg
2. 22kg
3. 26kg
4. 30kg
5. 24kg

Dumbbell Curl                                   5sets x 10reps

1. 10kg
2. 12kg
3. 14kg
4. 16kg
5. 12kg

Superset With

Dumbbell Lying Tricep Extension    5sets x 10reps

1. 8kg
2. 8kg
3. 10kg
4. 10kg
5. 12kg

A good cool down, recovery shake and dinner to follow pretty soon after.

I found day one really enjoyable, it was a bit of a test as I hadn't trained with such high amounts of sets before and so it was a good test of pacing myself. Especially as I was on my own as well. I will keep this up to date and at some point upload days 2,3 and 4 tomorrow!

Thanks for reading guys!

Good luck getting fit, don't give up hope.

Christmas break box office visits

I had the pleasure of going to the cinema on Sunday evening with my girlfriend to see a film, that I wasn't particularly in the mood for, called Seven Psychopaths. Don't get me wrong, it is and was my type of film but late on a Sunday evening? I was pretty sceptical, yet came out converted with a potentially new No.1 film of 2012!

Although I don't watch a lot of television I have seen several good films and the more twisting the plot the better! Martin McDonagh does a wonderful job at creating a Tarantinoesque plot that Guy Richie would also be proud of.

With a script that uses language which makes your ears spontaneously combust, sexist remarks and impromptu gunfights with extreme heinz 57 blood splatter, it is not a film for the feint hearted. Clearly orientated towards a male audience, it will not let you down if this is your type of film. 

Another good performance from a stereotypically irish Colin Farrell who plays an alcoholic scriptwriter with many issues and other classic performances from his psychopathic best friend "Billy" (Sam Rockwell)  and his dog-napping partner in crime "Hans" (Christopher Walken).

Right a whistle stop tour of the rest of the films:

The Hobbit was rather fantastic as well, so much so I went and saw it twice. Richard Armitage played a  brilliant Thorin and Martin Freeman was a wonderful choice to play a younger Bilbo Baggins. With a much faster tempo than The Lord of the Rings it really kept my attention throughout and I cannot wait for the next part.

Life of Pi, a magnificent journey of colour and action as the faith and hope of a young christian, muslim, hindu Indian boy struggles for his life in open water with nothing but an adult Bengal Tiger for company. A wonderful tale of faith and determination with life lessons throughout.

Finally, the slightly gruesome, very realistic, tear jerking The Impossible. An incredible story of a family's quest to find each other after having been swept away during the devastating 2004 Indonesian tsunami. It was an incredible film that had the tears streaming most of the way through. I won't ruin it, but it does have a happy ending! :)

My advice for 2013, go and watch all four of these films if you haven't already.

Oh, and go and get fit! 

Post no.1

Okay, here we go, my first post. Those veteran bloggers out there, do me a favour, be gentle pretty please.
To start, I'm 22, my name is Fergus Williams-Tanton and currently team leader of a youth ministry team in the north west of the postage stamp people call England. I say currently because I am aiming to leave at some point with hopes to join Her Majesty's Armed Forces.

I am currently sitting in Cafe Nero in an Industrial Town called St Helens. I'm onto my third drink and yet my imagination is running rather low and dry. I have no idea why I wanted to start a blog, diary, journal or letters. I enjoy writing, I enjoy viewing the world differently and I love interacting with people, even if for a brief moment. A passing smile, a mutual nod of respect.
I think I'd be the type of guy who would tip his hat to everybody in a previous bygone era.

Anyway, I love music, I love a good challenge and there is nothing that solves problems better than a good cup of tea. I'm English and I firmly believe that if I ever needed a blood transfusion, I pray I never do, tea would suffice if there was a shortage of blood.

I do hope to blog about some of the more controversial topics in the news/media and hit them in a slightly non-bias way? Although, there will be more of my own opinion and perspective. I try to sit fairly centrally with my views, neither swaying too far left or right but hoping to see the positive in everything.

However, that's enough for now. I will try to post often and keep it interesting, but for now I have a mixed martial arts class awaiting the next Georges Saint Pierre!