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Training
I train mainly at www.monstergym.co.uk which is fantastically equipped and the variety of hammer strength machines means I never need do the same workout twice! I train instinctively – although each bodypart gets trained about once a week I may switch around what bodyparts get trained together and the exercises I use. Below is a rough guide to a weekly workout. I generally train 2 or 3 days on, 1 day off, but go by how I feel combined with how it fits in with my working week
I train alone and my style has evolved to become fast moving with short rest periods. I usually do 4 sets per exercise and 3 or 4 exercises per bodypart (less for smaller muscle groups or if I am training a particular part twice one week). On main exercises I start off with a warm-up set of 10-12 reps and increase the weight until I can only manage 4-6 reps. The final exercises I may do straight sets of 8 or so, or drop sets
Mon: legs with emphasis on hams45 degree leg press
Standing unilateral ham curl
Z squat machine
Lying ham curl Glute
ham raises
Seated and standing calves
Wednesday: Back and tricepsHammer strength pulldown
One armed hammer strength row
Bent over barbell row
Rear delt raises
Tricep pushdowns
Single dumbbell french press
lose grip dips
Friday: legs quads emphasis
Leg extensions
Sissy squat machine or hack squat
Horizontal leg press
calves seated and standing
Saturday: Chest
Incline dumbbell press
Seated chest press
Cable crossovers
Pec deck
Barbell press
Sunday: Delts and bis
Dumbell shoulder press
Machine press
Side lateral raises (machine or dumbbell)
EZ bar curl
Dumbbell curls
Overhead cable curls
I work abs about every other workout, alternating between using swissball, leg raises, crunches, twists etc.
I do regular cardio all year which increases when I am in contest prep. I do a mixture of stepper, cycling, powerwalking on treadmill, stairmaster, and cross trainer.
I practise my routine at gymnastics twice a week during contest prep.
Stats
Height 5’1 / 155cm
Weight 57kg (contest) 65kg (off season)
Biceps: 14 inches
Chest: 37 inches
Thighs: 22 inches
Waist: 26 inches
Hips: 36 inches
Max weights used:
Max bench 90 kg (2 reps)
Max deadl ift 100kg (4 reps)
Max chins in one set –25 (when dieted and lighter)
Max weighted dip – bodyweight + 40kg (6 reps)
Max dumbbell curl – 15kgs for 8 reps
Max incline dumbbellchest press- 35kg dumbbells 6 reps
Max seated shoulder press – 30kg dumbbells 5 reps
Max 45 degree leg press- 7 plates a side for 6 reps
Max one armed press ups – 20
Max press ups in one set