Six months no training and a shitty diet. It's time to get things right again

Over the next eight weeks I will share my fitness rehab back to normality, my normality that is. If you're just beginning your fitness journey or getting back into fitness, I am sure you will find some very useful tips and techniques in the videos.

Life will always present us with obstacles.

Bad decisions or bad luck can turn our lives upside down.

For someone that has spent many years exercising Restoring balance is not impossible it is inevitable

Never treat exercise as a challenge because when the challenge is over human nature tends to slip us back into old habits. Think of it as a new hobby that will become part of your new and improved lifestyle. Progress is progress so take it slow and work your way towards sustainable goals

August 26th - Recording body data with Inbody at Nutrishop.

• Age 47
• Height - 5ft 11 inches
• Weight - 210 lbs
• Skeletal muscle mass - 97.7
• Body Fat Mass - 40.8
• Body mass index - 29.3
• Body fat - 19.4

If you want to be serious about fitness and achieving your goals, It is imperative to record everything before you start your fitness path to success.

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August 29th - Body compare video for future reference

Creating a video of what your body composition looks like before you begin your fitness journey is vital for comparisons

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September 1st - Day 1 Workout 1

Jayden, my son, is with me in this first workout. He will only be working out occasionally

First Warm up 5 minutes

There are 6 blocks

Each block is 3 minutes

Each block has 3 exercises

Each exercise is 10 repetitions then rotate to the next exercise

After each block take 1-minute break.

8-minute ab workout

Most workouts will be the same time span. The specific exercises will vary for each workout video.

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The first day is always the hardest. It is important not to push too hard otherwise you will be too sore in the next two days, and might find it too difficult to keep going. Only do what you can and remember progress is progress

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September 2nd - Day 2 Workout 2

• Warm up 5 minutes

• Block 1 - Air squats/Push ups/Bent over dumbbell rows

• Block 2 - Sumo squats/Burpees/Arm curls

• Block 3 - Repeat block 1

• Block 4 - Repeat block 2

• Block 5 - Squat press/Hammer curls/Calf raises

• Block 6 - Hyper extensions/Planks/Dumbell deadlifts

  Finish off with the 8-minute ab workout

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  September 3rd/4th - Rest

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  September 5th - Day 5 Workout 3

  This video was shot at night, so quality isn't too great.

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• Warm up 5 minutes

• Block 1 - Arm curls/Squats/Push ups

• Block 2 - Shoulder press/Hyper extensions/Lunges

• Block 3 - Repeat block 1

• Block 4 - Repeat block 2

• Block 5 - Burpees/Hammer curls/Upright rows

• Block 6 - Planks/Bent over rows/Tricep kickbacks

• 8-minute ab workout.

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  Resting for 2 days made this workout a lot easier and I had more stamina.

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  September 6th - Day 6 Workout 4

  Jayden returns for another workout:)

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• Warm up 5 minutes

• Block 1 - Arm curls/Squats/Sit ups

• Block 2 - Planks/Hyper extensions/Tricep kickbacks

• Block 3 - Repeat block 1

• Block 4 - Repeat block 2

• Block 5 - Plate rotations/Round the worlds/Weighted situps/Russian twists

• Block 6 - Plate push ups/Steering Wheels​/Dumbell cleans

• 8-minute ab workout

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  It is important to change up your exercises otherwise, the same routine can get boring, and also your body needs change to make change:)

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  September 7th - Day 7 Workout 5

  Feeling really strong today the training is starting to kick in

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• Warm up 5 minutes

• Block 1 - Hammer Curls/Tricep kickbacks/Hyper extensions

• Block 2 - Planks/Hyper extensions/Tricep kickbacks

• Block 3 - Repeat block 1

• Block 4 - Repeat block 2

• Block 5 - Plate rotations/Round the worlds/Weighted situps/Russian twists

• Block 6 - Plate push ups/Steering Wheels/Dumbell cleans

• 8-minute ab workout

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September 8th - Day 8 Workout 6

This was meant to be a rest day, but I couldn't resist

• Warm up 5 minutes
• Block 1 - Arm curls/Air Squats/Push ups
• Block 2 - Lunges/Sit-ups/Round the worlds
• Block 3 - Burpees/Hyper extensions/Side Planks
• Block 4 - Repeat block 1
• Block 5 - Repeat block 2
• Block 6 - Burpees/Hyper extensions
• 8-minute ab workout

You will notice in block 6 I only did 2 exercises; this was to ensure I did 3 sets of 10 burpees to get oxygen debt

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I have decided to make it easier for you to follow (if you want to) I will post each workout as a single post and then a summary post at the end of the week like this post.

I will provide details of my diet in the posts I make for single workouts.

References:

Golds gym 40lb dumbells set from Walmart for very cheap $16.88

Cap 20lb Kettle bell $20.00

Log food for calorie count

Dj Metro and Dj Spin can be found on B96 HERE

8 Minute Ab Workout source HERE

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Remember fitness is a lifestyle and not something you feel you have to do.

I am a madman for collecting data, so the videos are long, and I don't expect you to watch them all or even 1 to the end, but I like to make sure I don't miss anything when I decide on a mission. I will be posting the single workouts as I complete them starting with the September 12th workout, so they maybe a little easier to take in:).

CMON STEEMIAN'S IF I CAN DO IT ANYONE CAN. Live healthy and your productivity will go through the roof!

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