Category Archives: Workout

Nutrition and Training log – 10.09.2012

September 10, 2012




Training – Upper Body Low Volume

  • Rotator Cuff Warm up – 5 minutes
  • Dumbbell Flat Bench Press – warm up sets: 20x 6kg, 15x 14kg – working sets: 5x 20kg, 5x 22kg, 5x 26kg, 2x 26kg (the weight is for each arm)
  • Deadlift – warm up sets: 8x 40kg, 6x 60kg – working sets: 5x 80kg, 3x 80kg, 2x 80kg
  • Cable Row – working sets: 20x 33kg, 12x 45kg, 12x 45kg

For women

If by any chance there are any women reading my blog, this is for you.

If you want to lose weight, get fitter, increase your endurance and you’re tired of just jogging all day long and doing crunches because you think crunches make your belly disappear, then I recommend you this youtube channel along with its website.

Also, the workouts are really useful for men who want to change their cardio and spice things up.

Have a nice day or evening, depending on when you read the post!

Spartacus Workout

I will start to use the Spartacus Workout as part of my cardio routine. I’ve used it 1 year ago and I had some really nice results.

I will be using it 3 days a week and I will improve it a bit with some harder exercises.


Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice.

“Goblet” Kettlebell Squat
Mountain Climber
Single arm kettlebell swing
T-push up with kettlebells
Split jump
TRX Rope row
Jump squat
Chin up to failure + push up position row
Medicine ball lunge and twist
Single arm kettlebell clean and press

Time needed to complete: 41 minutes
Calories burned: 600-800