Muscle, Strength and Definition - The time has come for me to get serious with my challenge

These last 2 weeks have been strength building weeks and also I have been taking a new supplement 17-T Somatocri-MX supplied by Sci-Mx which is making my body produce more testosterone and makes sleep deeply which means the repair process is far more effective.

It took a week to really get going but the effects of the supplement are now showing. I am able to lift much heavier weights and feel really good after my session, I feel physically satisfied as though I’ve had my fitness fix. My fitness levels are improving greatly.

I am now noticing some good definition on my shoulders, biceps and chest.

These are the two fitness programmes I’ve been using this last fortnight:

This is how my week looks in brief:

Mon – Resistance Training
Tues – Cardio Training
Weds - Rest
Thurs – Cardio & Resistance Personal Training Session
Fri – Rest
Sat – Resistance Training
Sun – Cardio Training

Resistance Training Session

Full Body Warm Up

Rower - 10 minutes (level 7 / spm 34/ approx 2,000m)
OR
30 Minute 5k Run using my Garmin HR Watch to train in my ideal zone (depending on how much time I have)

Chest, Biceps, Triceps

100 press ups (10 x 10 reps throughout my workout)
50 incline press ups (5 x 10 reps throughout my workout)
Chest Press – 56kg (approx 10kg heavier than previously) – 3 x 6 reps
Chest Press – 64kg – 2 x 4 reps
Chest Press – 78kg – 1 rep
Pec Deck – 42kg (approx 7kg heavier than previously) 3 x 6 reps

Triceps

50 bench dips (All at once)

Upper Back & Biceps

Lat Puldown 35kg – 3 x 10 reps
Front Lat Puldown – 42kg – 3 x 10 reps

Abs

Sit ups with twist – 3 x 10
Crunches with medicine ball above head – 3 x 10
Bosu Core Strength – Stand on one leg for 1 minute (each leg) 3 times.
Standing Cable Russian Twist 3 x 7 on each side (20kg)
Oblique Crunch (using The Ball) – 3 x 7 on each side

Biceps & Core

Bosu Bicep Curls – 12k – 3 x 8

Quads & Core

Bosu Squats arms in front – 3 x 10

Shoulders & Core

Bosu – Dumb Bells - One Arm Raise 10kg (increase of 2kg) – 3 x 6 each arm
Bosu - Dumb Bells – One Arm Front Raise 10kg (increase of 2kg) – 3 x 10 each arm

Biceps

Concentration Curls – 10 kg – 3 x 10 each arm
Concentration Curls – 14kg – 3 x 5 each arm
Barbell Curls – 15kg each side – 3 x 5 reps
Barbell Curls – 10kg each side – 3 x 8 reps

Famously Homme Diet Adjustments

• Spinach with every main meal
• Mixture of fresh berries at least once a day 3 days a week
• Turkey salad instead of Tuna sandwiches for lunch twice a week
• Use of chilli and hot pepper spices on veg and fish

My Health Changes

• My skin is looking much clearer and healthier than before this recent 2 week period
• I am feeling like I am getting the right amount of sleep whereas previously I have felt like I have been lacking sleep
• My nails look healthier
• I am going to the loo regularly
• I do feel tired a couple of hours before bedtime and I fall asleep immediately when I go to bed

My Skin Care

I am following our beauty editor’s tips on body skin care and using Dove moisturiser all over my body (except my face which gets a different cream) everyday after a shower and I am noticing my skin is looking much healthier, feels much softer and I generally feel much more comfortable so I shall continue this as part of my normal daily shower routine!

Personal Training Day (once a week)

@ Precor At The London Hilton on Park Lane

Personal Trainer: Stephen (not the usual Steven but a new trainer who is also excellent.. he specialises in Abdominals)

Cardio Section

Cross Country Run – 30 minutes OR 20 minutes on bike

Chest Section

Chest Press 64kg – 1 x 8 reps/ 76kg 1 x 8 reps 80kg 1 x 5 reps
Chest Press (vertical handle bars) 64kg – 2 x 8 reps
30 press ups

Arms Section

Bicep Twist and Curls 30kg per arm
Overhead Cable Triceps Extension – 46kg – 3 x 8
Cable Biceps Curl (using the rope fixing) 35kg 3 x 8
Bench Supported Concentration Curl (30kg – 3 x 5)
10 Pull Ups
50 Bench Dips

Abs Section

Stomach Crunches with legs raised 60 reps in one go!
Twisting Crunch 3 x 8
Clam 3 x 8
The Plank 1min15secs
Reverse Crunch 3 x 8
Twisting Legs Up Crunch 3 x 8
Medicine Ball Crunch 3 x 8
Modified V Sit 3 x 8
Seated Twist 3 x 8

Finished with stretches