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!