Tag Archives: chest press

New Video….Resistance Bands!!

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Hi Everybody,

I promised you some more videos and here is the next one. The video is fairly self explanatory so I’ll keep the notes brief, although there are a few things i want to say.

Resistance Bands:

Firstly in the video itself the exercises I am doing look pretty easy and I’m sure that will be putting some guys or hardened trainers off. As I said in my previous post , if you are a hard core body builder or strength athlete these may not be for you, but for everybody else Resistance Bands are a great addition to your workout equipment and perfect for home use. In this video I am only using 1 band but by using the higher resistance ones or adding 2, 3 ,4 or even 5 bands you can really make the exercises much more difficult.

The second thing I’d add is that Resistance Bands are fantastic for people who either have injuries that they live with and have to work around, or who are recovering from injury. The ability to add or decrease resistance as needed but also to change the angle and approach to exercise’s mean that they can be very forgiving for various type’s of muscle, ligament or tendon damage, and you can build up strength, tone and muscle without risking further damage.

Resistance bands are also perfect for beginners, people who don’t belong to gyms, or ladies looking to tone their bat wing arms or other saggy parts but who don’t want the expense or hassle of going to a gym.

Finally they are extremely light, convenient, easy to travel with and very inexpensive compared to either a gym membership or buying your own sets of weights for home use. It makes them one of the perfect additions to your home use equipment.

I hope you enjoyed the video and as i say at the end, please watch this space for the opportunity to get great discounts on Ordinary Guy Fitness Resistance Bands and other products that will be coming soon.

Regards

John

Todays Training – Chest, Biceps and Some HiiT

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Kiddie Biceps

Just a very quick training diary update for today. Todays aim was to hit my chest hard, then do some Bicep work and finish with a few rounds of a HiiT type routine. It’s late and I’m knackered so I’ll keep this brief.

Chest: Started with Dumbbell presses on a very low (almost flat incline), maybe around 15 degrees. 1 x warm up set of 12 reps @ 17.5kg in each hand. Then some proper sets. 1 x 10 reps@24kg, 1 x 6 reps@30kg, 1 x 5@30kg, 1 x 8 reps@22kg and 1 x 10@17.5kg. Tried to keep rest to a max 1 minute between sets.

Then put the incline up slightly but still only about 30 degrees. The next exercise was again dumbbell press but alternating from hand to hand. So basically press both dumbbels overhead, then lower one back to your chest whilst keeping the other hand extended overhead. This really works your chest well but has the added advantage of working your core as you need to maintain your balance and prevent rotation of your body.  1 x 10 reps (each side)@22kg, 1 x 8 reps @24kg, 2 x 10 reps @17.5kg.

Then 4 sets of cable crossovers @20kg each side.

Finally I shot across to the seated front bench press machine and knocked out one set of 40 reps at a low weight (think it was about 20kg in total) just to really fatigue the chest.

Biecps: I decided to start with an exercise I am really poor at but which is a great mass builder, close grip chin ups focusing on pulling with Biceps rather than using the back. 5 sets and managed a feeble 6 reps, 6 reps, 5 reps, 5 reps and a final 3 and a bit. Definitely needs work.

Then good old fashioned standing barbell curls. 4 sets of 10 @ 35kg and really focusing on no body movement, squeezing the weight up with the biceps and no body movement with a slow lowering of the weight.

Finally seated incline dumbbell curls with a drop set. 10 reps @10kg per hand, then no rest into 10 reps@6kg, then 10 x 3kg. Repeated this 3 times. I realise the weights sound really low but if you go slow, don’t cheat and really squeeze and isolate your bicep it hurts like crazy by the end.

Finally onto a quick HiiT (High Intensity Interval Training) circuit.

30 jumping jacks, no rest into 12 press ups, into 16 (8 each side) alternate leg jack knives, into 20 twisting slow mountain climbers and then 20 (10 each side) jumping alternate leg lunges. Had about a minutes rest then went again. Did it 4 times.

That’s it, am already feeling the chest tonight but not so much the biceps. Think I’ll probably do some more resistance circuit work tomorrow. Have a good night.

Take Care,

John