Well today’s weight training session got a bit messed up. I ended up running out of time and trained with one of my clients – the only problem was I ended up doing what they were doing which repeated some of the same movement patterns as I did yesterday.

Any way here it is:

AM: Weight Training Session

A1 Squats with dumbbells – to sitting on bench (2×15)
A2 DB bench press with double leg stretch (2×15)
A3 Alternating Bent over Row – db’s (2×15LR)

B1 Walking Lunges with knee up and skip (2×10LR)
B2 Lat Pulldown – wide overhand (2×15)
B3 Push Press – barbell (2×15)

C Biceps rope curl – drop set (10,10,10)

D Triceps rope press down – drop set (10,10,10)

Ab circuit
E1 Supine 90 crunch with medicine ball (20)
E2 Squirms (20,20)
E3 Reverse Crunch (10)

PM: 45 minutes run

Steady paced run – training my wife to run a half marathon (it’s the longest she’s ever run for today…I’m very proud of her).

So not an ideal day of training but I made it work for me. It takes me back to my first rule of training – being consistent.

It’s been 10 years at the end of the month since I quit professional rugby and I have a desire to get back and play this September (all be it at an amateur rugby level……I’m getting on a bit!!)

I’ll be adding some of the above exercises to my weight training technique website that is undergoing some beta testing at the moment.

If you would like to see 4 of my videos for free and sign up to the early notification list **click here**

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Continuing on the theme of reporting my training (due to so many requests) here’s the weight training program and cardio session I did today:

AM: Weight Training

A1 Forward Lunge over hurdle with bar loaded in front squat position (3 x8LR)
A2 Seated Mid Row – neutral grip (1×10, 2×8)
A3 Incline Chest Press – db’s (1×10, 2×6)

B1 Step Ups with arms in over head position-locked out (3 x 6LR)
B2 Low Cable Row (3x 8 LR)
B3 Single Leg Cable Hamstring Curls (3×10LR)

C1 Prone Rear Delts (2×8)
C2 Glute Hamstroc Raise (2×8)
C3 Bent Leg Calf Raises (2×8 – eccentric tempo)

PM: Cardio session

25 minute interval run on the road.

So that was today, two sessions planned again tomorrow.

Look out for my video on Kettlebell swings, I’ll be putting it up later.

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I’m asked by a lot of people exactly what I do in my weight training sessions, so in the interests of full disclosure I’m prepared to post my workouts that I do from time to time.
So today was.

A1 Kettlebell Swings (4×10)
A2 Bench Press (1x 10, 2x 4, 1x 3 eccentrics)
A3 Lat Pulldown –wide overhand (1x 10, 2x 6, 1x 4

B1 Cleans from blocks (1×10, 2x 4)
B2 Bent over Row – from dead (1x 10, 2x 6)
B3 Mixed Core – rotation and rotation control (some video clips of these to follow another day)

C1 Cable Biceps Curl – rope (2x 10)
C2 Cable Triceps Press down – rope (2x 10)
C3 Single Leg Eccentric Calf Work (2x 10 eccentrics)

On another day I’ll explain exactly what some of these weight training exercises are and how I use different resistance training techniques for different parts of my body, depending on if I’m weak point weak training or general conditioning training.

I got through this session in 35 minutes (that’s all the time I had).

Until next time, train hard, train smart, make every rep count.

P.S. If you would like someone to walk you through the process of fat loss and training that you can do from the comfort of you own home then you should look no further than Craig Ballantynes Turbulence Training. He is having a special new launch with 10 new ebooks to help you get where you’ve always wanted to be.

It ends today so don’t hang around or else you’ll miss out.

Just **click here ** to see what he’s offering.

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Firstly I want to reiterate that I think any games consol manufacturer of software programmer that brings out a game that get s people off their backsides and being more active is a great thing. So well done Nintendo Wii.

However, if you think that playing a video based game will get you to lose body fat and get fit then I think you are sorely mistaken…sorry.

I mean I’ve had a good look at some of the games and there are a few that will make you sweat and work relatively hard but with regards to long term fitness and physique transformation I’m afraid the answer in almost every case is – No.

As the video below shows (don’t watch it all it does get boring) you need to think about what you consume as well….

…did you see all the booze on the table! Not what the inventors had in mind I guess.

Anyway if you want a fun interactive video game that is going to make you more active then this is a great purchase but if you want the real information on how to get in shape for the summer, burn fat and get sexy abs then you need to join the free community I’ve put together with some other fitness leaders from the UK.

It’s absolutely free and we are giving away over 20 hours of free recordings where we tell you exactly how to get there.

**Click Here**

See you on the inside!!

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