Famously Homme - the Male Lifestyle Case Study Weeks 29 & 30
Following Famously Homme through the 29th & 30th weeks of making busy Executive Richard Curson into a Lean, Mean, Fat Burning Machine
Muscle, Strength and Definition - The time has come for me to get serious with my challenge

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
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

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
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
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