Merry Christmas and a Happy New Year when it comes. 

This time of year is mental and it really gets in the way of your routine, or at least that's what I've found. I went for about two weeks without going to the gym, which is quite a long time for me. 

Never mind though, my progress wasn't hindered too much. I don't appear to have put on much weight over the festive period and I kept my alcohol consumption at zero, so no stupid calories added, just to get a hangover. 

My weight is a still a solid 13st 6lb, which it has been for a while.

I was beginning to feel a bit flabby though, but I think that's just due to my usual pump disappearing and holding a bit more water than normal. 

I forced myself back to the gym on Boxing day or I knew it would just become harder and harder to find the motivation. 

Entered the gym and there was a grand total of about 5 people there, which was good. Although the place was an absolute tip. My intuition tells me that the New Years resolution members had started early as there were weights just scattered everywhere, barbells loaded and plates all over the weights section. 

Last night I hit my chest and triceps. 

3 x 10 reps of 45kg Barbell bench

3 x 12 reps of 18.5kg cable flyes

3 x 10 reps of assisted chest dips

3 x 12 reps of 50kg Seated dips

3 x 12 reps of 54kg tricep extensions

Superset

To failure of 8kg overhead dumbbell tricep extensions. 

Safe to say it's the end of the day after and I'm beginning to feel my chest aching, so it's all good knowing that I'm back on track.

Off to the gym in about an hour to hit my Back and Biceps, maybe with some Abs thrown in for good measure. 

How did you all get on over the Christmas period. Did you still manage to get your workouts in? 

Any PR's?

Three Week Cutting Guide - Week 1

This is the first post in a three week guide to cutting down your body fat. Comprising of three strength days and 3 cardio days along with one rest day, this should put you in good standing for cutting down some of that body fat in the gym. Always remember that regardless of how much time you put in at the gym, it won't make any difference if your diet isn't under control along with it. I'll be providing a sample meal guide in the coming weeks on the blog. So keep your eyes peeled.

Let's get started.

The routine goes as follows -

Week 1 - Upper Body day
              Cardio
              Lower Body day
              Cardio
              Upper Body day
              Cardio
              Rest

The cardio should be a mix of HIIT (High Intensity Interval Training) on cardio days. For example on Cardio day 1 you could do 20 minutes of HIIT on the treadmill. On Cardio day 2 you could do 20 minutes HIIT on a Rowing machine.

The weights used should be challenging to reach the first 12 reps. Weights should remain the same throughout the routine. 

Upper Day - Week 1

Lower - Week 1

Upper 2 - Week 1

Workout guide influenced by Muscle and Strength