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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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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