muscle Archives - CHASE PERFECTION

Back & Chest Workout


Give this back and chest workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell

A) Wide Grip Lat Pulldown (12/10/8/20)

Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.

B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo 

Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.

C1) Low Long Pulley Row – Narrow Grip (3×15)

Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.

Superset with…

C2) Straight Arm Pulldown (3×15) – 2020 Tempo

Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.

D) Peck Deck (20/20/10/10)

Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.

E) Incline Plate Loaded Press (3×10)

These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.

F1) Machine Chest Press (3×12)

No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.

Superset With…

F2) Incline DB Hex Press (3×15)

Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.

Give this session a go and let me know how you get on.

Tim

Back Workout


Give this back workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) Hammer Grip Latpulldown (4×10)

Focus on the pull from your back rather than your biceps as you pull the bar down. Keeping your chest out and shoulder blades pulled back  throughout will help target your lats!

B) Single Arm DB Row (4×12)

Perform these either kneeling with one leg on a bench or bent over. I prefer to bend over and support my upper body with a hand on the dumbbell rack or top of a bench.

C) Reverse Grip Machine Pulldown (12/8/6/12)

If your gym has this machine then brilliant, if not then using a reverse grip on a lat pulldown will suffice.

D1) Chest Supported T-Bar Row (4×10)

Try to keep your chest in contact with the pad throughout rather than swing the weight up ad you start to fatigue.

Superset with…

D2) Straight Arm Rope Pulldown (4×15)

Start bent over at approximately 45 degrees at the hips, holding a rope with arms straight above head. Pull rope down so your hands end up either side of your waist.

 

Let us know how you get on with the workout.

Tim

How to get motivated on a new diet or fitness plan


 

How to get motivated on a new diet or fitness regime

When we do anything in life we do it for a reason. From brushing your teeth to driving to work there is a reason. That reason varies, in the instance of these examples you don’t want bad breath and you gotta pay the bills …

But when we want to make changes or take actions everyday towards something bigger, better or new something that is not ‘necessary’ to our survival physically or financially it can be hard to motivate and mobilise ourselves for a number of reasons:

 

  1. Patterns and Habits – we are creatures of habit. Our sub-conscious minds store repeat patterns to make our day to day actions easier. Our mind remembers what actions follow another, we call these triggers e.g ‘I feel tired must have coffee’ ‘ I feel stressed, I’ll have a biscuit’. These triggers are the hardest battles we face when starting any new regime. Much like an old video tape, we can’t erase the patterns and triggers we already have, we can only overwrite them. Creating new patterns and habits can take anywhere from 21 to 60 days which is why fat loss diets and challenges are usually created in these timeframes. During this timeframe having support is so crucial to making sure you stay on track in order to install these new habits!
  2. Emotionally we seek comfort. The human brains want to keep us in a place of happy! We are taught sometimes from children that to soothe feelings of discomfort we turn to external support in the form of food, and as we grow older alcohol, cigarettes, and drugs can also play a part in buffering these bad feelings. Unless we learn to deal with our emotions head on we will always turn to comfort food, drink etc SO when we start any kind of new bigger goal we are going to face adversity and this is where a support network can be AMAZING as well as opening up to personal growth and dealing with the issues themselves.
  3. Your why isn’t strong enough. Making a big lifestyle change is a decision with a huge impact on all areas and often ripples into all areas of your life. You have to be ready for this. To be ready you need to know WHY you are doing it and know that your why is bigger than other people’s comments, bigger than your own excuses and has a bigger impact in your life by achieving it than not! Examples include finally losing 12st because the doctor gave you a death date is a bigger why than needing to lose a few lbs to be a size 10 ..

 

So in conclusion, it’s no wonder why committing to a new plan can be super challenging! This is why in our experience surrounding yourself with the right people, having the support of a coach or mentor and really opening up to WHY you are making the change.

For support, guidance and direction drop us an email to info@chaseperfection.com

 

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