A new programme for a new me

Alex Bennett 12 May 2018

At the end of January I had dropped 3% body fat from December, in March and April I put on 1% bodyfat having recently kicked it up a gear at the gym, however, I let myself down on the diet from during March and April, a mix of holidays and special occasions being to blame. So as of the first of May, I started back in full swing of keto - two weeks in now and I’m already seeing weight loss once more.

I also have a new programme from Primal to keep me on track and ensure as much muscle mass is maintained while I cut bodyfat as possible.

When I first started at Primal I didn’t know anything about exercise or nutrition - I had worked out with a personal trainer at another gym some months earlier but I only worked out when I had an appointment and it felt like a chore. I also continued to fill my body with crap food, fast food, sugar, and alcohol. I’ve come a long way since then, I now know what it takes to get to where I want to be. Some of the changes that have been made to lifestyle have been drastic and with the benefit of hindsight, I can say overwhelmingly for the better.

  • I quit smoking Marijuana
  • I quit drinking
  • I quit eating snacks during the day
  • I quit eating desserts with every meal
  • I started eating breakfast
  • I started working out 5 days a week
  • I learned what I was capable of and what I wasn’t, and then worked to improve the latter

A new programme from the gym has reinvigorated my strict diet regime with a renewed sense of accountability to myself, after all, I spent £50 on it and with new interesting workouts come new challenges. I can honestly say this is the hardest I’ve worked during my new fitness lifestyle.

My new routine is;

Monday: Workout A Tuesday: Random Conditioning Wednesday: Workout C Thursday: Workout B Friday: Primal Class (power or conditioning) Saturday: Long Hike (weather permitting) Sunday: Rest

The pre-workout mobility

This usually takes around 15 minutes and is tailor made for the workouts in the new programme.

Foam Roller (60s each)

  • Lats
  • Mid & Lower Back
  • Pec (Edge of roller)
  • Quads

Stretch (60s each / 10 each side)

  • Suspension trainer - Twist lat stretch
  • Overhead lat stretch
  • Kneeling reach backs

Strength / Corrections

  • Sand Bag breathing with band pull aparts - 5
  • Branded glute bridges - 15

Workout A

The supersets (1,2) are split by 1 minutes rest after each movement, the second part of each is as fast as possible. And the cardio superset (3) is no rest, grit teeth and get through it as fast as possible finishing one movement before going on to the next and then starting again with less work, so Rower followed by Reverse Lunge and Shoulder Taps then back onto the rower.

1a - Front Squat: 5 reps @ 75kg 1b - Suspension Trainer Row: 15 reps

2a - Alternate Floor press: 10 reps @ 25kg 2b - Kettlebell shadow swing: 15 @ 28kg

3a - Rower: 300m / 225m / 150m / 75m / 150m 3b - Reverse Lunge: 20 / 15 / 10 / 5 / 10 3c - Shoulder Taps: 20 / 15 / 10 / 5 / 10

Workout B

The supersets (1,2) are split by 1 minutes rest after each movement, the second part of each is as fast as possible. And the cardio superset (3) is no rest, grit teeth and get through it as fast as possible finishing one movement before going on to the next and then starting again with less work, so Airdyne followed by Hand to Hand Swing and Slider Mountain Climbers then back onto the Airdyne (I hate the Airdyne).

1a - Hex Bar Deadlift: 5 reps @ 150kg 1b - Strict press up: 15 reps

2a - Alternate Renegade row: 10 reps @ 25kg 2b - Low Step Squat Jump: 15 @ 28kg

3a - Airdyne: 20cal / 15cal / 10cal / 5cal / 10cal 3b - Hand to Hand Swing: 20 / 15 / 10 / 5 / 10 @ 16kg 3c - Slider Mountain Climbers: 20 / 15 / 10 / 5 / 10

Workout C

The whole workout is a superset working for 1 minute on each movement and then resting for 30 seconds, so this is a perfect one for my interval timer app. After you’ve finished a whole superset you rest for as long as you need before starting again and running through the whole routine 4 times. On paper it may not look like much but this is by far the hardest in terms of cardio in the new programme.

1a - Prowler @ 50kg 1b - Alternate Power Snatch @ 27.5kg 1c - Kettlebell Clean to Squat @ 28kg 1d - Reverse Lunge to Single Arm Press @ 12.5kg 1e - Rotation Ball Slams 1f - Sprint/Shuttle Run/Side Taps

The bonus conditioning in my timetable is a series of excersies I can pick’n’mix along with workout timings and rest intervals. I tend to go for more HIIT based routines when I am doing this, but its dealers choice as to what I want to do - it’s kind of a rest day for me so I take it a little easier than other days in this programme.

Goals

At the end of this programme I will have my weight and body fat % measured again, starting at 20% I want to get it down to the teens, ideally 18% with a further goal the month after to shed another 3% to get me to 15% - during this time I do not want to loose much muscle mass so I will also be checking my muscle density and weight to ensure the ketogenic diet isnt ruining me compleatly.

Contact

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