Working the front, showing the behind... 🤔 #selfie #exclusiv..
Working the front, showing the behind... 🤔 #selfie #exclusive
2017-09-28 20:10:52 +0000 UTC View Post
jameshmexclusive activity
#throwback to summer in Kos. #tbt #selfie #exclusive
#throwback to summer in Kos. #tbt #selfie #exclusive
2017-09-28 06:20:00 +0000 UTC View Post#Humpday #legs #workout... working on those glutes. #selfie ..
#Humpday #legs #workout... working on those glutes. #selfie #exclusive
2017-09-27 20:07:28 +0000 UTC View PostOuttake from swim Monday. #selfie #exclusive
Outtake from swim Monday. #selfie #exclusive
2017-09-27 08:27:00 +0000 UTC View PostRest day. #Throwback #selfie #exclusive
Rest day. #Throwback #selfie #exclusive
2017-09-26 18:52:26 +0000 UTC View Post#TowelTuesday... minus the towel. #selfie #exclusive
#TowelTuesday... minus the towel. #selfie #exclusive
2017-09-26 08:55:00 +0000 UTC View PostGetting into customes... #video #exclusive
Getting into customes... #video #exclusive
2017-09-25 21:07:20 +0000 UTC View PostWorkout routine for October Focus on Chest, with 4 workout d..
Workout routine for October
Focus on Chest, with 4 workout days per week. The rep number means you should only be able to do that number and no more, so you may need to change to weight to match the rep number. If you think you need to lose bodyfat, add 20 minutes cardio at steady pace (6-7 out of 10 intensity) to the chest days (days 1 and 3), or do them twice on your non-weight days.
Day 1 - Chest and arms
(1) Bench press, 4 sets of increasing weight, for 10, 8, 6 and 4 reps
(2) Incline dumbbell chest press, 3 sets with same weight, for 8 reps
(3) Incline dumbbell flyes, 3 sets with same weight, for 10 reps
(4.1) Standing dumbbell biceps curls (back against a wall to stop swinging), 3 sets with decreasing weights, for 6, 10 and 15 reps. This is superset with:
(4.2) Overhead dumbbell triceps extensions (using the other hand to self-spot), 3 sets with decreasing weights, for 6, 10 and 15 reps.
(5) Chin ups (with underhand grip, i.e. palm facing yourself), 3 sets to failure
(6) Push ups, 3 sets to failure
Remember to stretch all muscles worked
Day 2 - Legs
(1) Squats, 4 sets of increasing weight, for 15, 12, 10 and 8 reps (please make sure you know how to do this properly - ask me if you are not sure)
(2) Machine leg curls, 3 sets with same weight, for 12 reps
(3) Machine leg extensions, 3 sets with same weight, for 10 reps
(4) Walking lunges (use dumbbells, kettlebells or barbells), 3 sets of 30 steps
(5) Squat jumps (lower to squat position, and extend your legs and jump up explosively, then lower into squat position once you've landed, then repeat), 4 sets for 12 reps.
Remember to stretch all muscles worked
Day 3 - Chest and abs
(1) Dumbbell chest press, 4 sets of the same weight, for 12 reps
(2) Machine chest press, 5 sets with same weight, for 10 reps
(3) Cable crossovers, 3 sets with same weight, for 10 reps
(4.1) Russian twist using medicine balls, 3 sets for 12 reps each side. This is superset with:
(4.2) Knee raises, 3 sets to failure
(5) Planks, 3 sets to failure
Remember to stretch all muscles worked
Day 4 - Back and shoulders
(1) Deadlift, 4 sets of increasing weight, for 10, 8, 6 and 4 reps (please make sure you know how to do this properly - ask me if you are not sure)
(2) Bent-over rows with bar or dumbbells, 3 sets with same weight, for 8 reps
(3) One-arm rows with dumbbells, 3 sets with same weight, for 10 reps
(4) Lat pulldowns, 3 sets with decreasing weights, for 6, 10 and 15 reps.
(5) Dumbbell lateral raises, 3 sets with same weight, for 10 reps (try not to swing - if you are, you are using too much weight)
(6) Plate front raises, 3 sets with same weight, for 10 reps
Remember to stretch all muscles worked
#monday #motivation #selfie #exclusive
#monday #motivation
#selfie #exclusive
Late night #chest #workout. #selfie #exclusive
Late night #chest #workout. #selfie #exclusive
2017-09-25 00:11:44 +0000 UTC View PostOops...! #fun #exclusive #selfie
Oops...! #fun #exclusive #selfie
2017-09-24 09:06:00 +0000 UTC View Post#legs then #swim... my kind of #saturday! #selfie #exclusive
#legs then #swim... my kind of #saturday! #selfie #exclusive
2017-09-23 17:45:02 +0000 UTC View PostWorkout tip of the week Negatives This is used to breakthrou..
Workout tip of the week
Negatives
This is used to breakthrough plateaus. You use a weight that is too heavy for you to lift in the concentric (lifting) phase, but manageable in the eccentric (lowering) phase, where you are typically stronger - this requires help from a spotter, or self-spotting in some exercises. Using the bench press as an example, the spotter helps you to lift the weight up (that will be too heavy for you to lift), that you work to lower the weight in a slow and controlled manner. Once the bar reaches the bottom of the range of motion, the spotter helps to bring it to the top of the range of motion again.
Try using negatives if you are stuck lifting the same weight for some time, but proceed with caution!
No rest for the wicked... #exclusive #selfie
No rest for the wicked... #exclusive #selfie
2017-09-23 06:55:00 +0000 UTC View PostA bit of #flexing after a big #workout. #video #selfie #excl..
A bit of #flexing after a big #workout. #video #selfie #exclusive
2017-09-22 11:09:29 +0000 UTC View Post#Friyay! #tgif #exclusive #selfie
#Friyay! #tgif #exclusive #selfie
2017-09-22 06:05:00 +0000 UTC View Post#Throwback to Tenerife. #tbt #exclusive #selfie
#Throwback to Tenerife. #tbt #exclusive #selfie
2017-09-21 06:15:00 +0000 UTC View PostOuttake #selfie from #swim #monday. #exclusive
Outtake #selfie from #swim #monday. #exclusive
2017-09-20 16:03:06 +0000 UTC View Post#Humpday poses. #exclusive #selfie
#Humpday poses.
#exclusive #selfie
Swimming is a good option for low impact cardio and is great..
Swimming is a good option for low impact cardio and is great for all ages. #selfie #exclusive
2017-09-19 12:28:00 +0000 UTC View PostDon't forget your back! #exclusive #selfie
Don't forget your back!
#exclusive #selfie
As seen on the Instagram story 🍑🙈. #selfie #exclusive Please..
As seen on the Instagram story 🍑🙈. #selfie #exclusive
Please feedback on anything you'd like to see (more of).
Another #selfie from yesterday's shoulders, arms and HIIT wo..
Another #selfie from yesterday's shoulders, arms and HIIT workout. #myworkout #exclusive
2017-09-18 12:30:00 +0000 UTC View Post#monday #motivation... #exclusive #selfie
#monday #motivation...
#exclusive #selfie
Keeping the shredz with #cardio... #exclusive #selfie
Keeping the shredz with #cardio... #exclusive #selfie
2017-09-17 06:05:00 +0000 UTC View PostWorkout Tip of the Week Superset Performing two exercises on..
Workout Tip of the Week
Superset
Performing two exercises one after another with no rest in between. They can be working the same muscles or opposing pair of muscles (such as biceps and triceps). This is an efficient way to make the workout more intense or to shorten the workout.
When working the same muscles, it is usually a compound / heavier move followed by an isolation / light move, for example, bench press followed by dumbbell fly.
It becomes a triset if three exercises are in the set, and giant set if there are four or more exercises. For three or more exercises they will all be working the same muscle groups.
You will see great pump with triset and giant sets!
Legs circuits in the morning, back workout in the evening. #..
Legs circuits in the morning, back workout in the evening. #myworkout #selfie #towel
2017-09-15 20:17:14 +0000 UTC View PostSubscribe for a mix of unseen photos, workout tips and insig..
Subscribe for a mix of unseen photos, workout tips and insight to balancing working in the City and fitness.
2017-09-14 21:12:59 +0000 UTC View Post