the fitness journal
Chest and Back Session
Chest & Back Session
Ok, so I have another shoot lined up. It has been a while since the last one, around 3 years now.
I am putting some new content together for the website and looking to create a kick ass motivational video to go with it. I have a studio booked, a cameraman and stills photographer.... So the pressure is on.
In order for me to get in the best possible shape I have been quietly adding a bit of muscle mass over the last couple of months. I have put on around 8kg in the last 8 weeks, bear in mind that I hadn't done any upper body weight training in the 8 months prior due to some serious cardio training taking priority. Fortunately with the training history I have my body has responded well.
Here is a look at one of the sessions - Chest and Back
This was a 45min session and one of the last I will be doing in a calorie surplus! When the deficit comes into play ( Monday) I will be adding some HIIT and Low intensity into the mix but my weights sessions will remain very similar.
I typically only give myself 45min for weights sessions due to only having 45min. If I had an hour I would probably still only do 45min and spend the extra 15 answering questions and supporting #teamkingsbury
1a -Incline bench - 4x6
1b -Weighted pull ups - 4x6
90sec rest between sets (with some emails going out too haha)
2 -Honest 8 incline bench - 8 sets of 8 reps with 30sec rest between sets and some angle adjustment to account for fatigue, same weight all the way through.
3 -50 Club Bodyweight rows - Start with a 12 rep set (no more no less) and keep going with 20-30sec rest between until you hit 50 reps.
4a - Bodyweight skull crusher - 3x10
4b - Med ball push ups -3x12
4c - Zottmans 3x12
4c - Cable Curls 3x12
Rest 90 and repeat.
If you are looking for an awesome upper body blast then look no further. This session favours intensity and focus over duration, get it done!