Y3T Program - Week 2

So after hitting my 2B fast twitch muscle fibers in week one, it’s now time to hit my 2A fast twitch muscle fibers in week 2. This week will focus on a higher rep range meaning I’ll also be lower the weights.

Again I’ll be making sure I keep perfect form by really focusing on the muscles I’ll be using and also keep my rest periods down to 60 seconds. One last thing I want to add is although the program specifies a certain rep range (week 1: 8-10 reps and week 2: 14-16 reps) I always hit the top end.

One mental error that a lot of people make when lifting weights is they’ll say to themselves or their gym partner that they’re aiming for 12 but would be happy with 8. So come the 8^th rep they’ve mental achieve what they’d be happy with and they’re beaten and their gym partner either has to spot the last 4 or they just give up. When the real goal and what they should be aiming for is 12 reps. Just think back to previous sessions or when you first started training and I’m sure you’ll be guilty of this, I know I am on countless times and that’s why now if I say I’m going for 12, I’m going to hit 12! Even if that means incorporating res pause, make sure you hit that 12 and don’t be mentally beaten.

So below are my training logs for the second week of the program. As of next week I’ll be posting them in a slightly different format along with the weights I used on each set.

DAY 1: Quads & Hamstrings

(warm up) Hack Squats:  8 – 10 reps x 4

Hack Squats: 14 - 16 reps x 4

Smith Machine Front Squats: 14 - 16 reps x 4

Leg Extensions: 14 - 16 reps x 4

(warm up) Lying Hamstring Curl: 8 - 10 reps x 4

Lying Hamstring Curl: 14 - 16 reps x 4

Single Hamstring Curl: 14 - 16 reps x 4

Stiff Leg Dumbbell deadlift: 14 - 16 reps x 4

(60 seconds rest between sets)

DAY 2: Chest & Triceps

(warm up) Pec Deck: 8 -10 reps x 3

Pec Deck: 12 - 14 reps x 3

Incline Smith Press: 12 - 14 reps x 3

Incline Flyes: 12 - 14 reps x 2

Incline Dumbbell Press: 12 - 14 reps x 2

(warm up) Seated Overhead Press: 8 10 reps x 4

Steated Overhead Press: 12 - 14 reps x 3

Weighted Dips: 12 - 14 reps x 2

EZ Bar Skull Crush: 12 - 14 reps x 2

Wide Tricep Push Down: 12 - 14 reps x 3

DAY 3: Rest Day

DAY 4: Back & Biceps

(warm up) Wide Grip Lat Pulldown: 8 – 10 reps x 4

Wide Grip Pulldown: 12 - 14 reps x 4

T-Bar Row: 12 - 14 reps x 3

Seated Cable Row: 12 - 14 reps x 3

Rack Pulls: 12 - 14 reps x 2

(warm up) EZ Bar Curls: 8 – 10 reps x 1

EZ Bar Curls: 12 - 14 reps x 3

Standing Dumbbell Curls: 12 - 14 reps (each arm) x 3

Hammer Curls: 12 - 14 reps x 2

DAY 5: Shoulders & Calves

(warm up) Seated Side Lat Raises: 8 – 10 reps x 4

Seated Side Lat Raises: 12 - 14 reps x 3

Barbell Front Raises: 12 - 14 reps x 3

Seated Dumbbell Press: 12 - 14 reps x 3

Lying Rear Delt Flyes: 12 - 14 reps x 3

(warm up) Machine Calf Raises: 8 – 10 reps x 4

Single Leg Calf Raises: 12 - 14 reps x 3

Smith Machine Calf Raises: 12 - 14 reps x 3

Week 2 was good, especially Day 1 (Quads & Hamstrings) and Day 4 (Back and Biceps). The DOMS (Delayed Onset Muscle Soreness) were crazy after these two sessions.

I have a few articles lined up for over the coming weeks however I have been asked a lot about my nutrition while on the Y3T program so I’ll post that on a separate article within the next few weeks.

Any questions just comment below or tweet me @lee_malone or @AestheticLifest 

Craig's Transformation

As you know from my very first post on here (Where it All Started) I set up this blog to not only document my progress, but to help people achieve their goals and to also further their knowledge of fitness and nutrition.

So when my good friend Craig asked me to help him out with a training and nutritional plan before he goes traveling for 12 months I jumped at the opportunity. Me and Craig have been friends for a good few years, we’ve worked together, trained in the gym together and even trained MMA together until Craig damaged his rotary cuff mid 2011 and needed an operation.

Two big factors I knew about Craig was that 1, he worked long hours 6 days a week and 2, I knew he’d give the program 110%. Although I’ve helped people out with certain aspects of their training or nutrition I’ve never wrtiiten a full program, so this was also something new to me and I knew Craig was putting a lot of trust in me also.

The first thing we did was meet up and go through the training side of things as I knew his shoulder could limit him on some exercises and with his busy job as an Upholster see how many days he could commit to the gym yet still have a life outside of the gym too.

Once we had the cardio and weight training side of the plan sorted we focused on the diet, things he liked, things he didn’t, food allergies etc. Once we had that complete we hit the supermarket and both stocked up on our weekly food shop along with electric scales and tupperwear, lots of tupperwear.

For the first few weeks me and Craig trained together roughly twice a week out of our 4/5 training days which was great for me as I normally train on my own, so it was really good to help push each other and we both hit various PB on certain lifts (Craig has a stupidly strong chest!). One thing Criag found tough to get his head around was the food prep during his spare time at weekends/evenings which was one of the reasons I put together my Food Prep article as that’s exactly how I prep my food and how Craig does his too.

Here’s Craigs before and after photo in just 6 weeks along with a email he sent over outlining he experience on the program.

Describe yourself in three words before starting the programme: average, bloated, low in confidence

Describe yourself in three words after completing the programme: Leaner, healthier, confident

What was the best part of the programme? Apart from the end result it’s the confidence I’ve gained within myself at the gym.

What was the worst part of the programme? Energy levels were low at the gym on low carb days.

Did the programme fit with your lifestyle? Yes it did, but it works both ways. Lee worked it too suit me but I also had to put in 100% commitment myself especially after long days at work etc.

What will you take from the programme and continue going forward?  The main thing is my diet and in the future I have a better knowledge of the foods I need to be having and when.

Craig Briscall:

With my long hours at work at working 6 days a week I didn’t think it was possible to have the time to able to commit to a strict eating & gym programme.

Lee gave me a 6 week programme which was not just easy to understand but explained everything perfectly and took in to account my hectic work schedule.

The effort he put in on getting the programme perfect to suit me drove me on to making sure I put 100% in through the whole 6 weeks. At times it was hard;

·      The high carb days left me feeling bloated.

·      The low carb days left me with no energy & feeling hungry.

·      The gym & preparing food after long hours at work were difficult until Lee went through his food prep with me.

Before I started the programme I struggled to gain weight, I was stuck in same gym routines, eating the wrong foods/amounts and had low confidence in my appearance. However, after completing the programme  I feel so much more confident in myself look wise (ready for the beach now!) I’ve always been shy about taking my top off on holiday, but feel I need to show off a bit after all the hard work over the last 6 weeks.

I feel my health has improved due to the right food and amounts. I also feel more awake and fresher in the mornings especially getting up at 6am and actually eating before work instead of waiting till 9am/10am to eat.

Throughout the 6 weeks Lee was quick to reply to any questions I had during my programme and went the extra mile to make sure I knew everything I needed to so I was confident in myself and the goals that I could reach.

Not only did my strength and fitness improve but I noticed a big improvement in my technique too. 

The difference in the way I feel, look and how pleased I am with the results are all down to Lee and I cannot thank him enough.

I would strongly recommend him to anyone that wants to improve their lifestyle. 

I seriously can’t thank Craig enough for not only trusting me with his training and nutrition but also giving the program 110%. I’m sure you’ll agree he looks great.

I know I mentioned a few weeks ago about AsetheticLifestyle vests being printed, well I picked up the first 2 on Friday for myself and Craig just in time for him leaving to travelling around Asia for 2 months then 10 months in Australia. I’ll be picking up all of the others on Thursday so if you haven’t already placed your order, get in touch! #TeamAL

Finally I just want to thank Craig, good luck travelling bro, stay safe and again congratulations to you and Jodie getting engaged. I will have more transformation articles up again, as soon as current programs are finished.

If you have any questions regarding Craigs transformation or the AsetheticLifestyle vests then either comment below or tweet me @lee_malone or @AestheticLifest.

Y3T Program - Week 1

As you know from my previous post, last week I started the Neil Hill Y3T 9 week program, which works out perfectly as the 9 weeks ends just before Christmas.

The purpose behind the Y3T (Yoda 3 Training) program is to always keep your body guessing to how you’re going to train, making it less likely for your body to adapt and into a routine. To achieve this the program is split into 3 weeks and repeated 3 times, each week targeting different muscle type fibers.

Below is my training diary for my first week on the program, as you can see there are warm up sets then straight into working sets. Two key areas I wanted to focus on and I’d advise anyone trying the program to focus on is timed 60 second rest periods to keep the heart rate high and muscles under stress and also mind to muscle connection to keep good form and really concentrate on the muscle pushing/pulling throughout the exercise.

WEEK 1-

DAY 1: Quads & Hamstrings

(warm up) Squats:  8 – 10 reps x 4

Squats: 8 - 10 reps x 4

Hack Squats: 10 – 12 reps x 4

Leg Extensions: 8 – 10 reps x 4

Lying leg curl 8 – 10 reps x 4

(60 seconds rest between sets)

DAY 2: Chest & Triceps

(warm up) Incline Dumbbell Press: 8 – 10 reps x 3

Incline Dumbbell Press: 8 – 20 reps x 4

Incline Dumbbell Flyes: 8 – 10 reps x 3

Machine Press: 8 – 10 reps x 3

(warm up) Tricep Push Down with straight bar: 8 – 10 reps x 3

Tricep Push Down: 8 – 10 reps x 4

Seated Overhead Extension: 8 – 10 reps x 4

(60 seconds rest between sets)

Now, on the program day 3 should be a rest day then straight back in the gym for a two more consecutive days. However seen as I had the Carat Blogger event for fitness and nutrition blogs, I swapped my days around.

DAY 3: Back & Biceps

(warm up) Lat Pull Down 8 – 10 reps x 4

Lat Pull Down 8 – 10 reps x 4

T-Bar Row: 8 – 10 reps x 3

Rack Pulls: 8 – 10 reps x 3

Seated Row: 8 – 10 reps x 3

(warm up) Barbell Curls: 8 – 10 reps x 4

Barbell Curls: 8 – 10 reps x 4

Standing Dumbbell Curls: 8 – 10 reps x 4

(60 seconds rest between sets)

DAY 4: REST DAY

DAY 5: Shoulders & Calves

(warm up) Side Lateral Raises: 8 – 10 reps x 4

Side Lateral Raises: 8 – 10 reps x 4

Dumbbell Press: 8 – 10 reps x 3

Upright Barbell Row: 8 – 10 reps x 3

Rear Delt Flyes: 8 – 10 reps x 3

(warm up) Standing Calf Raises: 8 – 10 reps x 3

Standing Calf Raises: 8 – 10 reps x 4

Seated Calf Raises: 8 – 10 reps x 3

As you know from my previous post and twitter over the weekend, I attended the Sportex Festival in Manchester. As soon as I walked in I spotted Neil Hill and Flex Lewis speaking with people and taking photos, I had the chance to catch up with both of them and firstly congratulate Flex on his Olympia win and discuss the Y3T program with Neil who tells me week 3 is going to be tough, and as long as I can keep my food intake high (even on rest days) and re-evaluate it every 2/3 weeks then I’ll make some impressive gains over the next 9 weeks.

Any questions feel free to ask by commenting below, on the Facebook page or on Twitter.

Lee

The secret is keeping busy, and loving what you do.

After 3 weeks of being ill (and no it wasn't Man Flu), I'm back to 100% and just in time too, as I have a very busy week ahead of me.

Firstly I'm back in the gym trying out the Y3T program as well as starting a new diet aiming for lean gains. I'll touch back on this later in the week where I'll write up my full training program and diet over on the training page.

As for the rest of the week, I arrived home tonight after a gruelling legs session to find my new vests have been delivered. Now I just need to source a good quality printer to brand the vests with my logo and new web address (any recommendations?).

Here's the artwork for the vests -

What do you think?

On Thursday I've been invited to the Carat Blog Shop Event for Sports, Fitness and Nutrition bloggers. The evening will include presentations and Q&A sessions with media experts and brands. I'll also have the chance to network with likeminded people, discussing different tips and tools on how to enhance my blog. 

For anyone else who'd be interested in the event here's the link to register - Carat Blog Shop Event

And finally this weekend I'll be heading over to the Sportex Festival in Manchester. Which is across both days (20th & 21st October) and will host the UKBFF British Championships and the IFBB British Grand Prix as well as other sports such as MMA, Judo, Strongman, Football and Badminton. I only have tickets for Saturday so if anyone spots me at the expo, come say hello!  

Core 150 Shaker

Following on from my previous article, Food Prep for the Week. Which covered the importance of being prepared to not only help stick to your diet but to also save time and space. I am pleased to announce that I have been fortunate to be supported by the Core 150 shaker, huge thanks to them for this and its nice to know my hard work in and out of the gym is paying off and being recognised.

Question: How many times have you heard supplement companies recommending you buy their pre workout supplement, intra supplement and post workout supplement?

Yet they sell a standard shaker with only one compartment to store and mix your supplements in, forcing you to either bring even more tupperware boxes with you containing the rest of your supplements or in my case having to bring 3 separate shakers to work with me, taking up a lot of space in my gym bag and also a lot of time of an evening washing each one.

This is where the Core 150 Shaker comes in perfectly; all internal compartments are removable making it easier to load your supplements and also to clean, each internal compartment holds 50g of powder (pre, intra & post workout) and the shaker itself holds 1 litre of water.

I have been using the shaker for just over a week now and it’s made my prep so much easier, I’m even more organised, I save time with not having to clean separate shakers and I have more space in my gym bag. I have tried other shakers in the past that do have screwed compartments below but I've found my supplements would get stuck between the screw thread, the compartments couldn't hold up to 50g and certainly couldn't hold 1 litre of water inside, leaving my shakes lumpy and too thick.

Overall the Core 150 Shaker is perfect and exactly what the fitness industry has been waiting for. One final point that makes the Core 150 Shaker stand out from the competition, it’s the first sports shaker in the world to fully endorse a charitable cause. Their aim is to provide a meal for 1 million undernourished kids over the next five years and your support in purchasing their shaker will be met with a donation to Mary's Meals supplying 1 meal to a needy child.

For more information and to buy your own Core 150 Shaker please visit their web site: http://www.core150.com/