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Client Workout Of The Week: Training Simon today the plan was a good volume hypertrophy session but adapting to how the client feels is of utmost importance so if they feel drained from work, previous sessions or a bad nights sleep etc then you tailor the program to reflect that. Simon works away from home a lot & is constantly on the road so by the weeks end he's usually exhausted, couple that with the fact that this was his second session back, to push him too much would be detrimental. The plan was 4 sets of 10 reps through all his big lifts but after seeing how he was really fading on the third set I decided to cap it at 3 sets of 10 reps. He was taking cramps in his legs while doing Hip Thrusts & Forward Lunges, just another factor stopping him in his tracks. In the end he had a really solid training session, he will be asleep by 6pm :) Here's his training session: Foam Rolling - Glutes & Quads Lie Spine Length On Half Roller 3 mins Warm Up: °Floor Slams 10kg - 10 reps x2 °Spiderman Crawl 16 reps x2 °DB Goblet Squat Hold @ Bottom 20kg - 30 secs x2 A1. BB Hip Thrust on Bench Tempo - 2111 10 reps, 3 sets 30 secs rest A2. Pull Ups, Medium Neutral Grip Tempo - 2011 10 reps, 3 sets 30 secs rest A3. Decline Push Ups off Bench Tempo - 2011 10 reps, 3 sets 30 secs rest A4. BB Forward Lunges, alternating Tempo - 1010 20 reps, 3 sets 2 mins rest B. Seated Face Pulls with Rope Tempo - 3011 10 reps, 3 sets 45 secs rest One thing I did have to change was the third set of forward lunges as Simon's legs were on cramp street, I put in body weight crawls for 40 reps instead. By the end he was even sweating from his glutes & his rest time did increase because of sheer fatigue but he worked through it brilliant. We'll have another one of these client programs up next week so you can get a general feel of how we structure training sessions over an hour, give you ideas to play about with exercise pairings & anything else you can take from these posts. Have a good weekend folks. B.L

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My training at the moment has moved into an lower/upper split, 2 days on, 1 day off, 2 days on. Here is what I got upto yesterday: A1. Barbell Back Squat (6 sets) 7 reps 30X1 Rest - 30 secs A2. Trap Bar Farmers Hold (6 sets) 30 seconds Rest - 30 seconds A3. Weighted Standing Calf Raises (6 sets) 14 reps 1111 Rest - 2 mins B1. Barbell Good Morning (4 sets) 9 reps 3111 Rest - 20 seconds B2. Leg Extensions (4 sets) 9 reps 2111 Rest - 1 min A bit of a mixture with the sets/reps but I hate sticking to conventional repetition methods like 4 sets of 8 reps, 5 sets of 5 reps, 3 sets of 10 reps etc. No one ever seems to go with odd numbers inbetween 5 or 15 so for variation sake 7 & 9 were used to keep my big lifts fairly heavy & to stay a little closer to that muscle building hypertrophy rep range of 10-12. With doing the lower/upper split you can really include multiple big lifts on lower body day that would maybe not make it in a full body session because of our collective favouritism for upper body exercises :D Sometimes after a squatting at the start of a full body session every other exercise seems to be bench pressing, rows, pull ups, dips etc with no other lower body exercise to be found. I'll put a video up of my warm up routine later & what I foam rolled to make my squatting more comfortable (although this is very individual most people will likely see some benefit). Enjoy your lifting folks & put the work in.

Simon here folks I have lost all my numbers I made a school boy error and reset my phone now I have nothing on it lol could you send me your numbers please if you already haven't.

Simon Loughlin, Fighter Ambassador for Fighting For Autism, 1 minute Punchbag Challenge

Come on guys let's get some of you doing the punch bag challenge fighting for autism helping raise awareness! https://youtu.be/F9-DwioJfNw

Round 2 after last night. Dedicated.

What a last session tonight. This client of mine Joanne has worked her socks off and the results are beginning to show! Her attitude and determination is always 100% this is exactly why she is seeing progress! I'm looking forward to taking the measurements next week! Well done keep up the good work!

Give it a go guys and get the videos up! #fightingforautism 👊👊👊👊

Give it a go guys and get the videos up! #fightingforautism https://m.facebook.com/story.php?story_fbid=10209029430076135&id=1329025257

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Yes it's what looks like the first truly sunny day we've had since August 2015 & when the good weather hits kettlebells goes outdoor at Strength N.I! Get down to the kettlebell class this evening from 6.30pm-7.30pm for a full body workout. See you all later!

Weekly Sessions @ Strength N.I You want to train more in a week & cut the cost per session? We here at Strength N.I offer the following deals: 1 Session Per Week - £30 2 Sessions Per Week - £50 3 Sessions Per Week - £60 You get a meal plan & cookbook with recipes to guide you on your way to achieve your goals. Contact us now to get booked in for a FREE 40 minute session to get you started!

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Thursday Lunch After a 4.7 mile run with my client John (who has propelled me back into this form of exercise) I was ready for a feast. John is building upto a 10K run at the start of May & with late preparation has made good progress, making me fitter in process. After cashew balls for breakfast (I'm crazy for healthy desserts) as well as a banana cacao smoothie in the early afternoon, I opted for rump & sirloin steak cut into small pieces, here's the recipe: Steak & Parsnip Bake 1 Rump Steak 1 Sirloin Steak 1 Parsnip 1 Bell Pepper 1 Onion 6 Mushrooms My hunger plus being a tad greedy added the extra steak in there so pick your favourite out of the two. Cut Steak into small pieces, all the hard bits in your food bin Cut Parsnip into small discs, the Mushrooms & Peppers chopped finely, Onion sliced up Place Steak & Veg on a tray, all mixed together so the flavour from the veg gets on the meat, add drizzle of Extra Virgin Olive Oil Add Cayenne Chilli Pepper, Black Pepper & Himalayan Crystal Salt before placing in oven Cook at 160℃ for 25 mins This is undoubtedly my favourite way to consume vegetables, baked in the oven. It turns onions into an absolute treat & you don't have to worry about keeping an eye on your meal, you can go into the living room watch TV for 25 mins then collect your reward from the oven. The importance of feeling full (not stuffed to the brim) is a massive factor in an active or busy persons day, use vegetables to bulk out your meal, you will feel more nourished, less hungry, have less of a drop off in energy levels hours later. Before today I've probably only had parsnips at Christmas, once in a while it's worth getting a vegetable or even any ingredient you haven't had in ages or at all, throw it in with foods you like & if it turns out good you have an extra option in your arsenal to stave off repetition in your meals. Heading toward the weekend folks, catch you tomorrow.

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Wednesday Lunch Today I had a mid afternoon break & my lovely wife cooked up this beauty to fulfill my nutritional needs. I usually go with sweet potato but I like the old white potato too. Salmon is my favourite fish (some epic salmon dishes over the years at the Mourne Seafood) mixed with potato it tastes even better. Boiling (instead of baking) a potato will reduce the Glycemic Load score of a potato which means your blood sugar levels won't elevate as much. The potatoes were boiled then crushed into mash! Salmon, Mash & Vegetables 2 Salmon Fillets 2 Medium Potatoes 2 Garlic Gloves 1 Onion Courgette Pieces Carrot Wedges Boil the potatoes for 15 mins (cut into small pieces so they cook quicker), mash when finished Salmon fillets cooked in fan assisted oven at 160℃ for 15 mins Chop up Garlic Cloves & mix in to Potatoes after they are mashed Fry Onions, Carrots & Courgettes in pan for 5 mins, low heat using Extra Virgin Olive Oil You don't have to be afraid of every carb under the sun, potatoes are a nutritious food that can be used in small amounts to still achieve weight loss or physique goals. Always keep an eye out on how you feel after eating any food, the usual suspects for negative reactions in the body are wheat based foods (pasta, bread, cereals) or anything diary based (for some reason butter is usually fine), obviously sugar & processed foods being the worse culprits. Tomorrow I'll be back with some more nutritious grub for everyone to check out. Stay inspired. B.L

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