Tag Archives: body sculpting

Pushing Weights

15 Nov


Some people have been enquiring about what kind of weight I’m pushing at the moment so I thought I would share with y’all some examples of my workouts!

Keep in mind, it took be some time to work up to these weights!

I also like to switch it up often and throw in high rep days (20 reps) and drop sets etc. Keeps the body guessing!

I keep a log of my weights so that I can make an effort to increase weights every few weeks or so.

Upper Body Sample Workout

2 x 15 pushups
3 x 12 25kg BB bench press
3 x 12 12.5kg DB pullovers
3 x 12 20kg push press
3 x 12 6kg DBs lateral raise
3 x 6 pull ups (7th plate)
3 x 8 40kg BB rows
3 x 8 OH cable ext (2nd plate + 2 blocks)
3 x 12 cable tri pushdowns (3rd plate + 1 block)
3 x 12 cable bi curls (3rd plate + 1 block)
3 x 15 hanging knee raises
3 x 15 swissball prone roll out
3 x 20 medicine ball twists

Lower Body Sample Workout

Note: My gym doesn’t have a squat rack, and I don’t like to squat in the smith, so my squatting weight isn’t very heavy at current!

3 x 15 20kg plate weighted hip extension
3 x 12 30kg BB speed squats, bum to bench
3 x 8 17.5kg DBs walking lunges
3 x 12 40kg DB sumo squats
3 x 12 30kg BB single leg deadlifts
3 x 8 leg press (9th plate)

Then I will usually throw in a couple of ab exercises at the end of leg day too.

What do you enjoy training more, upper body or lower body?

Mojo is BACK!

10 Aug

My blogging mojo has been low.  Very low.  I apologise for this but I just haven’t had anything very interesting to say really… every day was the same, wake, eat, work, eat, crossfit, eat, home time, study, eat, sleep, dream of eating.  Haha!

But I am happy to report that my mojo is steadily creeping back up as I have a new focus!

Last week I took the week off to complete my Certificate III in Fitness.  I still have my Senior First Aid to go and a video practical assessment but I made a huge dent in the course.  One module that I found particularly interesting was the module on exercise programming and how programs need to reflect different fitness goals.

Now, my main goal at the moment is to build sexy lean muscle mass (also known as hypertrophy) and reduce fat mass so the way I should be going about this is a strength program that is based on heavy lifting for 8 – 12 reps.

When I say  – 12 reps that doesn’t just mean picking up a 5kg dumbbell and doing 12 reps of a bicep curl with it.  It means to choose the heaviest weight that you can bust out 12 reps with perfect form with but could definitely not manage a 13th rep.

Whilst I love crossfit, I need a change of pace.  I need to see what it is like to follow a traditional resistance/strength based program as how can I be a successful trainer if I don’t even train myself and only rely on others to train me?  I also think that if I want the sports model body then I have to train like one.  Besides these factors, it’s becoming hard financially to fund going to crossfit and the class times are often unsuitable for me.

So, I’ve devised a new program for myself!  I’ve had a good read of my course material again, had a chat to Nat and also read The Female Fitness Bible on Bodybuilding.com to get some ideas on how to piece this altogether:

The New Workout Plan 


Lunchtime cardio workout – 20 mins of HIIT (100m sprints followed by 100m walking, for example) cardio immediately followed by 20 mins of low intensity cardio

Evening – upper body


Lower body


Cardio workout only (as per Monday lunchtime)


Luncthime – cardio workout

Evening – upper body


Lower body


Meltdown with New Outlook Fitness


Glorious rest day!

As I come up with new programs I will post them up here on the blog so you guys can give them a go for yourselves!  I’ll also post up my new meal plan in the next blog post. 🙂

And remember guys:


Source: weheartit.com