Congratulations!

Just want to congratulate 2 of my clients for their weightloss efforts so far....

Both of them have now lost over 3 stone! Thats around 20kgs! If fact one of the girls is closer to losing 4st than 3 st, she's lost nearly 25kgs!!!!

Find something that weighs around 20kgs and pick it up.... go on, feel how much weight they have lost and then think about how much you can lose!

Winter is kicking in, traditionally a time for weight gain so beat the bulge, get down here and start feeling better about yourself. In fact if you come down and start training with me before Christmas i will give you cash back for every pound you lose... just ask for details.

Thanks

OC

Tuesday 6/10/09 Training

Chest dominant training today!

A nice little chest tester...

Bench Press~ 4 x 5 reps

Bench Press~ 5 sets of 60kg max reps followed by max reps of 50kgs

Standing Barbell Military Press~ 4 sets x 12 reps

Stability Ball Dumbbell Press~ 4 sets x 12 reps

Dumbbell Flyes~ 4 sets x 12 reps

Smith Machine Incline Press~ 4 Sets x 12 reps

During all rest periods (1 min) 30 secs is spent skipping aim for 50+ skips.

As you can tell quite a high volume of reps but a little strength thrown in at the beginning.

Enjoy

OC

Todays Training!

Ok so i get asked some times, very occasionally, what i do for training. Well here's an example of my morning session today Thurs 1/10/09:

Sumo Deadlift: 4sets of 5 reps.... 120kg, 130kgs, 140kgs, 150kgs

superset with

Leg Press: 4 sets of 10 reps: 120kgs

Bent Over Rows: 10 sets of 10 reps: 60kgs

superset with

Kettlebell Swings: 10 sets of 15 reps: 32kgs

Walking Lunges: 3 sets of 40 lunges steps (length of the sports hall): 25kgs sandbag on back

Kettlebell Front Squats: 2 sets of 12 reps: 2 x 12kg KB's

Leg Curl: 3 sets of 8 reps: 60kgs

superset with

Stability Ball Hamstring Curls: 3 sets of 12 reps.

That's it, took 55mins-60mins

Was hard work but ready for this afternoons session with the boys and a bit of core work.

Enjoy!

OC