Friday, February 5, 2010

Private Fitness Training in London [25th Feb - 2nd March]

It only seems like yesterday that I was back in London, but I'll be back there once again from Thursday 25th February until Tuesday 2nd March.

I have a scattered schedule, but for those of have contacted me about private training, I will try and accommodate you the best I can. All sessions will once again be at the new Hook's Fitness center shown in the image. Training and nutrition packages available.



The address is:
Royal Leisure Park,
Great Western Way,
Park Royal,
London W3 OPA

Each session will last 90 minutes, and includes a full training session based on your needs.
If you would prefer to join me on one of my workouts then please note this when you purchase your time slot. There will be no cost to you to enter the gym, as this will be covered within the training price.

Below are the times that I currently have available for each day. When purchasing your session, please note which time slot you would like, as I will remove this from this link straight away.

Thursday 25th February.

Time Slot 1: 9am - 10.30am
Time Slot 2: 11.30am - 1.00 pm
Time Slot 3: 4.00 pm - 5.30 pm
Time Slot 4: 6.30 pm - 8.00pm

Friday 26th February.

Time Slot 1: 9am - 10.30am

Time Slot 3: 4.00 pm - 5.30 pm


Saturday 27th February.

Time Slot 1: 10.00 am - 11.30am
Time Slot 2: 1.00 pm - 2.30 pm
Time Slot 3: 4.00 pm - 5.30 pm

Sunday 29th February.

Time Slot 1: 10.00 am - 11.30am
Time Slot 2: 1.00 pm - 2.30 pm
Time Slot 3: 4.00 pm - 5.30 pm

Monday 1st March.

Time Slot 1: 9am - 10.30am
Time Slot 2: 11.30am - 1.00 pm
Time Slot 3: 4.00 pm - 5.30 pm
Time Slot 4: 6.30 pm - 8.00pm

Tuesday 2nd March

Time Slot 1: 9am - 10.30am
Time Slot 2: 11.30am - 1.00 pm
Time Slot 3: 4.00 pm - 5.30 pm



Time Slots must be purchased online prior to the session taking place.
To book a time slot, see the link below, and include the day and time slot that you would like.
Nutrition plans also available as an add-on package.

Thursday, February 4, 2010

Ab and Shoulder Routine

Not since training my last competition did I have such a structured routine, and that was by far when I was seeing the best results - when I had a consistent training schedule that was all written out ahead of me, and one that I could progressively increase my weights each workout to the point where I was able to keep my body fat level low enough and still work on strength and conditioning. This was pretty much my approach to training for and winning the WBFF World Finals last September - by having a clearly laid out plan, from which I knew exactly what I was doing on every day, and could chart my progress to ensure I was on target to get to where I wanted to be. I knew that if I could step on stage at 178lbs at around 4% body fat, I would be a force to be reckoned with.

I've started to get back into a more regular routine after having at least a month away from any structured sort of training, and have just been playing around with a few different workouts to see what type of results I get. 

My training is determined by my goal, whether that be for competing, modeling, or just for the sheer joy of training. 

My focus now is to build a balanced physique that I can only best describe as one of those old-style action man, or GI Joe dolls. In the coming months, I have several underwear shoots, as well as building on my portfolio outside of fitness, at least until the summer when I start to prep for the world finals again in September (again, I will track my progress with video's again). My training is now geared towards remaining lean and being defined without looking too muscular (not the best look for mainstream modeling), and so I'm doing higher intensity with less weights.

Here's an overview of my workout tonight.

I started with Abs so that I could work them hard at the beginning of the workout, instead of working them at the end of the workout when I'm usually too tired to put in the required effort to work them optimally.

I performed these in a circuit for a total of 3:

Decline Bench Leg Raises 20 reps (2 second pause at top)
Bosu Ball Crunches
Side Crunches on Swiss Ball
2 minutes jumping rope

I performed 3 sets of each exercise, allowing no more than 1 minute's rest between sets. My weights and reps remained pretty constant throughout. I just changed the tempo of each set so that I failed by the end of 15 reps.

Behind the neck military press on smith machine (only to the top of the ears). 
Clean and Press with Olympic Bar
Seated rear-delt cable flys.
Standing forward dumbell raise (alt. arms).
Seated (leaning forwards) side lateral raises.

Even though I was definitely lifting less weight than I was able to, I certainly felt like I put in a good effort and left feeling pretty pumped.

I'll be posting further workouts including all body parts, cardio and ab routines, plus some healthy meal ideas over the following weeks.

For further workout plans, training tips, plus video's and more photo's, join www.robrichesfitess.com for free. Also check out www.robrichesstore.com for workout DVD's, and to find out more about personalized workout and nutrition plans.