Monday 20 December 2010

WEEK 1 DAY 3

Today I will be going to the gym, My session for today will be focusing on the biceps and triceps muscles.
In this session there will be various exercising allowing us to work on different as pects of the back muscles. We will be changing doing differet various exercises to allow us to work the different parts of our biceps and triceps.

I will be doing 3 sets the 1st set will be 12 reps at a light weight allowing us to get use to the motion of the exercise, the 2nd set will consist of 10 reps with a slightley higher weight pushing our muscles a bit further and working on gaining that muscle mass, the final set will consist of 8 reps this is where we will be pushing for the heavy weights allowing us to get that a more intense muscle contraction and making us build on our bicep and triceps muscles to the full potential.

Below are videos of each exercise that we will undergo in our session today and this is in place to help ensuring the exercise are done correctley:
TRICEPS CABLE PRESS DOWN


ONE ARM TRICEPS EXTENSIONS


STANDING BARBBELL CURLS


LYING DUMBBELL CURLS


INCLINE DUMBBELL CURLS


Here is a link to my session plans:
https://docs.google.com/document/d/1JcBJe-SKH2kZ-TGxgDFEM_aM2WcOyIY0zkhO2_3B48Q/edit?hl=en_US

WEEK 1 DAY 2

Today I will be going to the gym, My session for today will be focusing on the back muscles.
In this session there will be various exercising allowing us to work on different as pects of the back muscles. We will be changing doing differet various exercises to allow us to work the different parts of our back.

I will be doing 3 sets the 1st set will be 12 reps at a light weight allowing us to get use to the motion of the exercise, the 2nd set will consist of 10 reps with a slightley higher weight pushing our muscles a bit further and working on gaining that muscle mass, the final set will consist of 8 reps this is where we will be pushing for the heavy weights allowing us to get that a more intense muscle contraction and making us build on our back muscles to the full potential.

Below are videos of each exercise that we will undergo in our session today and this is in place to help ensuring the exercise are done correctley:

DEAD LIFT


LAT MACHINE PULL DOWNS


ONE ARM DUMBBELL ROWS


WIDE GRIP CHINS BEHIND THE NECK


SEATED CABLE ROWS




here is a link to my session plan:
https://docs.google.com/document/d/1EW0nL7DxgpSDekX6B4XUtm-VltvCPTwha7rUnIyuJEc/edit?hl=en_US

Saturday 18 December 2010

WEEK 1 DAY 1

Today I will be going to the gym, My session for today will be focusing on the muscles of the chest.
In this session there will be various exercising allowing us to work on different as pects of the chest. We will be changing the angle of the bench to allow us to work the different parts of our chests.

I will be doing 3 sets the 1st set will be 12 reps at a light weight allowing us to get use to the motion of the exercise, the 2nd set will consist of 10 reps with a slightley higher weight pushing our muscles a bit further and working on gaining that muscle mass, the final set will consist of 8 reps this is where we will be pushing for the heavy weights allowing us to get that a more intense muscle contraction and making us build on our chest muscles to the full potential.

Below are videos of each exercise that we will undergo in our session today and this is in place to help ensuring the exercise are done correctley:


BENCH PRESS



BARBBELL INCLINE PRESS


DECLINE DUMBBELL PRESS


PARALLEL BAR DIPS


Here is the link to my session plan:
https://docs.google.com/document/d/1gJc2Tobn8MZOCpIJiJ-261wXyufTAVUp2W3IvpcZuSc/edit?hl=en_US

Tuesday 23 November 2010

6 WEEK FITNESS PROGRAMME

I am going to build a Macrocycle for 6 weeks of resistance training, this will be in place for me to increase my strength and improve on my muscle mass. My goal over the 6 week programme will be to see a ''difference in my strength ability and muscle mass'In order for me to achieve this goal I will be using SMART goals which will run throughout the programme in each of the 6 weeks.


I am improving my resistance training for my boxing performance. I will be using a periodised plan as this will able me to set out specific for different aspects of my training as each week I will work on a specific goal which will allow me to achieve my overall goal. I will have two days of rest throughout each of the 6 weeks to give my muscles time to recover, as well as this to prevent any serious injury's in order for me to perform the following week. I will be reviewing each of my goals every week.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
GYM
GYM
GYM
GYM
GYM
REST
REST

Monday 15 November 2010

Task 2: 6 Week Fitness Training plan

For my BTEC assignment I will be sharing my six week fitness training programme that I have planned for a selected individual. By using a blog, this will allow me to review and justify the choices I have made for my six week plan.



Training starts in November

Follow me and check out my progress