Diary of a Gym Monkey #1

It’s the eve of Latitude, so I thought I’d make a quick update on progress with the Blast WorkoutThat’s the name of my new summer gym programme, shown to me by a friend who works at my local gym. He’s not only my trainer as such, but he’s also using the same programme. This is good as we can compare notes; and he can offer me advice if certain parts don’t work, or alternative approaches are better etc. In a way, it’s also satisfying to know that someone else is suffering just as much as I am on it!!

This first week (or so) has been very challenging, and the programme is VERY demanding. It’s an approach that I’ve never used before. Rather than being high weight and low repetitions, or the opposite, low weight and high reps, this actually takes elements of both. One of the main characteristics of the programme is starting lighter on higher reps, warming the muscles, but ensuring that you increase the weight and still hit comparatively high reps. For example one exercise on the chest workout goes as follows:

Decline Chest Press

Reps: 12     10     8     6     8     10     12

This is based on pyramid training. You increase the weight with every set up until the set of 6 reps, then work back down again. The difficult part is, if you select a challenging weight to begin with, by the time your on the 6 reps, you’re strength is fading, and lowering the weight back down again is breaking into endurance training.

Effectively, you’re exercising the muscles, then just pushing them above and beyond fatigue.What’s more, each workout tends to have 5-6 exercises, but the penultimate or last exercise is just a HUGE amount of reps, done in as many sets as it takes you. But boy oh boy, you HAVE to hit those reps. These can be as high as 150 reps of a certain exercise. At the end of such an exhausting workout, when your muscles are trembling and you can hardly pick yourself up off the bench, forcing yourself to hit 150 reps, eventually chipping away at it with 4 or 5 reps a time, is hell. So overall, it’s a bit of a killer really.

It’s a 5 day programme, so I workout on Mondays, Tuesdays, Wednesdays, Fridays and Saturdays, with the last two being rest days. It breaks down as follows:

Monday- Chest and abs

Tuesday- Back and cardio

Wednesday- Shoulders and abs

Friday- Arms and cardio

Saturday- Legs and abs

Thursday and Sunday should really, more accurately, be described as “pain days“, but that’s besides the point. I’m not going to sit and type up all of the programmes as a) it would take ages and there’s only so much flexibility with writing these blog posts, and b) it’d just bore you with all those numbers and tables that wouldn’t really mean much. Instead, I thought I’d describe some of the high/lowlights and summarise what I’ve found out on the first week or so of being on the Blast Workout.

  1. I can tell this programme works, and I apologise for being so brutally honest, as I sweat like a pig when I do it. It’s not a pretty fact, but it just goes to show that it’s challenging and it’s doing the job! Which is great as far as I’m concerned.
  2. I swear I started to feel gains and get leaner from very early on in the programme. Maybe this is to do with the fact that it’s a big change in workout style, shocking my body. Still, I’m not complaining about that! Seeing results so quickly is fantastic!
  3. Linked to the above, as it is such a different style of exercise, I’m going through a phase of “finding my feet” (or shoulders, or chest, or back or whatever… you get the point). As the reps and weight increases are so different from my previous programme, I’m still sounding out what weight I should be using at the start. It’s just a stage I have to go through, but I know my own strength, and what is a challenge and what’s just plain unachievable. So far, I usually hit on a good balance between something I can actually complete, while still facing a challenge after the second or third time of doing each workout. I haven’t gotten some exactly perfect yet, but that will come with time.
  4. It’s less frustrating to over-estimate the initial weight, rather than under-estimate. It’s a new programme and I’m still very enthusiastic about it, and this optimism carries me through exercises that are perhaps a bit too heavy. Instead, it’s when I under-estimate and find that the weight has been a bit too low that I get a bit annoyed with myself. Again, I’m sure this will be rectified with time as the weeks pass by.
  5. Exercises that are a bit different from what I’m used to are causing me a few problems. They’re hitting muscles unused to being exercised, or hitting them in ways that they aren’t used to. This isn’t a bad thing, it’s all part of a new programme, but it has screwed me over a couple of times on rest days. In particular, the leg abductor machine has left me hobbling around for the last couple of days. Imagine sitting down, back up straight, legs closed together in front of you. The machine at my gym operates as if you were to open up your legs and close them together again, but with the obvious addition of weight and resistance. It’s a strange exercise, because if you have fairly strong legs, but haven’t done leg abductors before, you can operate with pretty heavy resistance. But as it’s a very targeted exercise, and not a familiar action in everyday life, the next day you are going to know about it! A couple of days ago, I was sitting there, all smug and proud, doing these damn exercises on nearly the maximum weight on the machine, only to find myself limping around like a fool for the next two days!! I’m still feeling it three days later! Another thing to adapt to I suppose!
  6. The workouts take less time, as ideally you give yourself 30-40 seconds rest in between sets. This means that a workout can be done in 35-50 minutes time, which is very handy. This depends on how busy the gym is and how accessible equipment/ weights are at the time.

To summarise, the new exercise programme is working a treat. It’s challenging, different, showing results after a very short time, and it doesn’t take up too much time! Anyway, I should really go finish off my packing for the festival tomorrow- wish me luck!

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2 thoughts on “Diary of a Gym Monkey #1

  1. Hey man, that workout routine sounds exhausting. I’ve started a new one myself this week – not too complex, but before I just did general workout sessions covering the whole body about twice a week, whereas now I’m targeting specific muscle groups and aiming for four times a week. What kind of diet do you have to support the new routine? Do you take supplements (protein shakes etc)? Looking for a couple of tips as I want to gain lean muscle, not just muscle per se.

    • It has been a steep difficulty curve for sure! 4 times a week sounds like a good amount, you could do one day on, one day off perhaps? For my routine, I eat quite a lot of carbs to replenish the energy- brown rice and sweet potatoes are great complex carbs that take longer to digest, and having something like oats (slow release energy) at the start of the day is great too. I only take the protein shakes at the moment- one with two scoops straight after a workout, then then another with one scoop before I go to bed. That’s to keep me ticking over and make sure the muscles are repairing properly, not to make the gains themselves strictly. That lies in the way you exercise; your regular, everyday diet, and ensuring you give yourself adequate rest. With regards to gaining lean muscle specifically, I would recommend the hypertrophy workout that I mentioned in the #0 gym post. That’s really effective for balancing between making gains, but also getting cut too. If you want more detailed info on it, let me know!

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