Tuesday, 4 August 2015

My routine ( 1 year of blogging )

Welcome to 5.14 Fitness,

I know this post has been a long time coming but you ha to understand one thing, we are bad bloggers. We never upload pictures, post frequently or even stick to what we say. Yet still you keep coming back and listen to what we have to say and give us this amazing feedback and or this we are ever so greatful. I has also been a year since I started this blog and we have smashed all targets I had set for this site and despite the stats falling in the last few months, due to our poor efforts we have had a very successful year and there will be a Then and Now post to follow. 

This post will be my gym routine that I am following for the course of two weeks whilst I am in Turkey (there is 3 days worth of routines that are repeated throughout the course of the programme):

Day 1:

Tredmill- 0:10 mins, 10 hz/ speed setting
Tredmill- 10:13 mins, 10.5 hz/ speed setting
Tredmill- 13:16 mins, 11 hz/ speed setting
Tredmill- 16:19 mins, 12 hz/ speed setting
Tredmill- 19:20 mins, 15hz/ speed setting

Bicep curl- 12 reps, 3 sets, 5 kg 
Free weight shoulder press- 12 reps, 3 sets, 10 kg 
Single weight tricep curl- 12 reps, 3 sets, 5 kg

Bicep curl- 7 reps, 3 sets, 10 kg
Free weight shoulder press- 10 reps, 3 sets, 12 kg 
Single weight tricep curl- 7 reps, 3 sets, 10 kg

Bicep curl- 5 reps, 3 sets, 12 kg 
Free weight shoulder press- 5 reps, 3 sets, 14 kg 
Single weight tricep curl- 5 reps, 3 sets, 12 kg

Bicep curl- 7 reps, 3 sets, 10 kg 
Free weight shoulder press- 7 reps, 3 sets, 12 kg 
Single weight tricep curl- 7 reps, 3 sets, 10 kg

Bicep curl- 12 reps, 3 sets, 5 kg 
Free weight shoulder press- 12 reps, 3 sets, 10 kg 
Single weight tricep curl- 12 reps, 3 sets, 5 kg

Bench- 10 reps, 3 sets, 20 kg
Bench- 10 reps, 3 sets, 30 kg
Bench- 10 reps, 3 sets, 40 kg
Bench- 10 reps, 3 sets, 20 kg

Weighted crunches with incline- 25 reps, 3 sets, 0 kg
Weighted crunches with incline- 12 reps, 3 sets, 5 kg
Weighted crunches with incline- 12 reps, 3 sets, 7.5 kg
Weighted crunches with incline- 12 reps, 3 sets, 10 kg
Weighted crunches with incline- 25 reps, 3 sets, 0 kg

Day 1 analysis and day 2 to follow in the next few days 

Thanks for reading, this is my actual work out, as you probably know after a year of saying it please come again, follow, plus on everything- work hard and peace!

Jason

Ps to finish off the post and to mark a year or the site I added a cheeky pic of how I looked  when I first started blogging



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