STEADY PROGRESS IS better than none at all, that’s what I keep telling myself anyway.
It’s still early days in this programme but it’s only natural when embarking on a journey of this kind to seek instant, and discernible, results to feed off along the way.
The first three weeks of training have focused on laying the foundations for what is to follow so there’s been nothing I haven’t seen or done before.
That’s not to say it’s been easy as the intensity is certainly increasing with each passing week and you always know when you’ve been pushed hard when you’re feeling it the next day.
It’s exactly the way it should be.
Part of the reason why I was particularly keen to take on this challenge was because I had become far too comfortable in doing my own thing. It all became very samey and the initial progress had flatlined.
There has been never any shortage of motivation but I wasn’t pushing myself hard enough and it had all fallen flat – but there’s a renewed vigour now even if I’m only working with personal trainer Simon once a week.
Writing this weekly diary is enough motivation in itself.
The programme is very much tailored towards strength training as my general fitness levels are very good and the absence of any cardio underlines the emphasis on lifting heavy weights.
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During the week, Simon had to attend to another member at reception so left me to my own devices for a couple of minutes. I was in the middle of a set of lunges with 18kg dumbbells but couldn’t resist the temptation to squeeze in a set of bicep curls.
It’s that tendency to revert to what I know which has been holding my training back, I would imagine.
Simon returned a couple of minutes later and asked how the bicep curls were for me. Needless to say they weren’t on the programme sheet I was given but Simon had seen me on the monitor in reception.
Warming up on the rowing machine. Peter O'Doherty
Peter O'Doherty
It’s not exactly the worst thing to be doing but it was a shining example of me not sticking rigidly to the programme the way it’s been laid out and adding in exercises I’d prefer to be doing in-between.
I have to trust the process and not try and get ahead of it by doing too much when the focus of that specific workout is on a different muscle group.
Next week is a progress check with a weigh-in and while I’m not trying to lose weight or reduce body fat, it will be a good indicator as to how I’m faring so far.
I don’t expect my measurements to be much different to four weeks ago but steady progress is better than none after all.
Week 3
Each exercise is performed from set one to three before moving on to the next exercise. The rest period between each set is 40 seconds.
Renegade rows (10kg) – 10 reps per side
Place two dumbbells on the floor about shoulder-width apart. Start in the top position of pushup position with your hands on the weights. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
Dumbbell lunge (18kg per hand) – 12 reps per leg
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Stand back up and repeat on the other leg.
Clap press up – until failure (approx 10)
When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line – from the top of your head down through your heels. Bring your body to the floor and then exhale bringing your body back up to original position.
The face you make when that last set is burning. Peter O'Doherty
Peter O'Doherty
Jumping squat (10kg medicine ball) – 30 seconds
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Rotational medicine ball slams (10kg) – 18 reps
Initiating with the hips and torso, swing the ball to one side and then over your head. Reaching up as high as you can with heels off ground, throw the ball into the ground as hard as possible by contracting your abdominals, upper back muscles, and arms toward the ground.
Swiss ball plank – 45 seconds
Plank on a swiss ball.
Swiss ball hamstring curl – 15 reps
Lie face up with your arms pressed into the floor by your sides, knees bent, heels placed on top of the ball. Press your heels into the ball, brace your abs in tight, and lift your hips up off the floor. Keeping your hips high, slowly extend your legs and roll the ball away from your body (be careful not to lock out your knees). Bend your knees and curl the ball back into your body, returning to the start position.
Lat pulldown machine (52kg) – 8 reps
Push your hips forward. Arch your lower back and keep your vision gazed upwards towards the handles. Pull towards your collar bone and no further. Do not allow the weight stack to touch between reps.
More details on The Health Club at The Shelbourne can be found here. Facilities include an 18-metre swimming pool, sauna, steam room, dance studio and gym furnished with modern equipment.
Steady progress is better than none at all for our writer taking on a 12-week challenge
STEADY PROGRESS IS better than none at all, that’s what I keep telling myself anyway.
It’s still early days in this programme but it’s only natural when embarking on a journey of this kind to seek instant, and discernible, results to feed off along the way.
The first three weeks of training have focused on laying the foundations for what is to follow so there’s been nothing I haven’t seen or done before.
That’s not to say it’s been easy as the intensity is certainly increasing with each passing week and you always know when you’ve been pushed hard when you’re feeling it the next day.
It’s exactly the way it should be.
Part of the reason why I was particularly keen to take on this challenge was because I had become far too comfortable in doing my own thing. It all became very samey and the initial progress had flatlined.
There has been never any shortage of motivation but I wasn’t pushing myself hard enough and it had all fallen flat – but there’s a renewed vigour now even if I’m only working with personal trainer Simon once a week.
Writing this weekly diary is enough motivation in itself.
The programme is very much tailored towards strength training as my general fitness levels are very good and the absence of any cardio underlines the emphasis on lifting heavy weights.
During the week, Simon had to attend to another member at reception so left me to my own devices for a couple of minutes. I was in the middle of a set of lunges with 18kg dumbbells but couldn’t resist the temptation to squeeze in a set of bicep curls.
It’s that tendency to revert to what I know which has been holding my training back, I would imagine.
Simon returned a couple of minutes later and asked how the bicep curls were for me. Needless to say they weren’t on the programme sheet I was given but Simon had seen me on the monitor in reception.
It’s not exactly the worst thing to be doing but it was a shining example of me not sticking rigidly to the programme the way it’s been laid out and adding in exercises I’d prefer to be doing in-between.
I have to trust the process and not try and get ahead of it by doing too much when the focus of that specific workout is on a different muscle group.
Next week is a progress check with a weigh-in and while I’m not trying to lose weight or reduce body fat, it will be a good indicator as to how I’m faring so far.
I don’t expect my measurements to be much different to four weeks ago but steady progress is better than none after all.
Week 3
Each exercise is performed from set one to three before moving on to the next exercise. The rest period between each set is 40 seconds.
Place two dumbbells on the floor about shoulder-width apart. Start in the top position of pushup position with your hands on the weights. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Stand back up and repeat on the other leg.
When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line – from the top of your head down through your heels. Bring your body to the floor and then exhale bringing your body back up to original position.
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Initiating with the hips and torso, swing the ball to one side and then over your head. Reaching up as high as you can with heels off ground, throw the ball into the ground as hard as possible by contracting your abdominals, upper back muscles, and arms toward the ground.
Plank on a swiss ball.
Lie face up with your arms pressed into the floor by your sides, knees bent, heels placed on top of the ball. Press your heels into the ball, brace your abs in tight, and lift your hips up off the floor. Keeping your hips high, slowly extend your legs and roll the ball away from your body (be careful not to lock out your knees). Bend your knees and curl the ball back into your body, returning to the start position.
Push your hips forward. Arch your lower back and keep your vision gazed upwards towards the handles. Pull towards your collar bone and no further. Do not allow the weight stack to touch between reps.
More details on The Health Club at The Shelbourne can be found here. Facilities include an 18-metre swimming pool, sauna, steam room, dance studio and gym furnished with modern equipment.
Read: Ryan’s fitness diary here
If you’re doing the same thing in the gym after 5 years then it’s time for something to change
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