Famously Homme - the Male Lifestyle Case Study Weeks 38 & 39
Following Famously Homme through the 38th & 39th weeks of making busy Executive Richard Curson into a Lean, Mean, Fat Burning Machine
TIME TO GET SERIOUS MUSCLE DEFINITION READY FOR SUMMER HOLIDAY IN MAY … THE LATCHFORD EVANS WAY!
Lee Latchford Evans advised me to try out a different system of training which worked for him in significantly increasing muscle mass and definition – working different muscle groups on different days. I have been really focusing on this system and can already see and feel the difference it is making.
Lee’s Advice
Lee advised me not to train my triceps, chest and shoulders on the same day so now I do Triceps and Chest, then on another day Shoulders and Legs.
I am attending the gym 5-6 times a week to follow this system.
My week looks like this
Monday - Rest
Tuesday - Shoulders, Legs & 45 minutes Cardio
Wednesday – Biceps, Upper Back, Lower back, Abdominals & 15 minutes Cardio
Thursday - Rest
Friday – Triceps, Chest & 30 minutes Cardio
Saturday – Shoulders, Legs & 45 minutes cardio
Sunday – Biceps, Upper Back, Lower Back, Abdominals & 15 minutes Cardio
Added Weight and Reps
To grow muscle and gain definition I have been increasing my weights, my sets and my reps – everything has gone up a notch. Where before I was doing 3 sets of 8 NOW I am doing heavier weights at 4 sets of 6.
Leaner Legs
You will notice I have added legs to my plan – bad of me for not having them in recently. I have always found leg exercises boring so have always avoided them like the plague. Now I am facing them head on with a brand new plan for the quads, glutes and hamstrings.
Squat on Bosu – 4 x 10 reps
Dumb Bell Lunge – 12kg – 3 x 10 reps
Weighted Bench Step Ups - 10kg – 3 x 10 reps
That Leggy Feeling
After my legs workout I felt like I’d really had a dose of the gym and felt exhausted afterwards but good at the same time!
SQUAT TIP
The Squat is the only exercises for developing all the muscles from the lower abdominals down through the rest of the body.
Timex Road Trainer Heart Rate Watch
DOING LEGS MEANS MORE BEATS!
When doing squats and lunges my heart rate soared to 158 bpm! Normally I get this heart rate when running at 13-14 kph.
When doing Leg Press my rate refused to break 120 bpm. Normally I get this heart rate running 8 kph.
Stability Ball Workouts - Lower Back
Ann´s been away for a while, but is back with a vengeance to continue her series of stability... Read On
Who Has Heard of Q10?
No, this is nothing about snooker cues, or a queue of people! Its is actually about a very important enzyme... Read On
Rugby - Is Your Child Ready for this Winter Contact Sport?
A fractured wrist and dislocated neck were just two of the horrific injuries... Read On
Are You Training for the Marathon? Top Tips for Shin Splints
The term ‘shin splint’ is quite wide-ranging. It deals while a whole... Read On
