Hey, lovely people. I've been inconsistent with posting, BUT have kept on top of my training schedule. This has meant that I've done 2 days in one today ie: Shoulders and arms (days 5 and 6).

It's definitely reminded me of why I needed to get back in the "groove". Mentally, it releases me from EVERYTHING else. Just pure concentration on movement, contraction, breath, isolation, hold and slow release.

No matter whatever challenges I currently am facing, training brings me back to myself, focuses and grounds me. Amen🙏🙏💪💪

Pic of "The Pump" today😅

Well, things don't always go to plan do they? 🤷‍♂️🤷‍♂️

Yesterday I was the recipient of some unexpectedly bad news, (not health) that is not under my control.

Completely threw my day out as I realised I've got a lot to be very proactive about in the coming weeks. I missed my workout completely.

So, today was 2 in one. Chest and Back for day 2 and a ton of Ab work for day 3. 3 rounds of each exercise in chest/Back intermediate#1 and then the same for sexy, Flat stomach Day 3.

Nobody ever solved a problem by missing a workout, that's for sure!

Still smiling if a little dishevelled 😅💪💪

So.....today was week 3 Day 1 floor and standing sessions. I added reps to 10 where necessary and did 2 or 3 rounds of each exercise.

I definitely need to add weight/resistance now to these otherwise the volume will become too high and so will the duration!😅😅

The moves are much easier and my muscle memory is kicking in now....I can feel it💪👌👌 I am reminded of how much I LOVE working Calves.

Joey A. My gluteal fold is improving🙏 but I've lost a lot of my "shelf" glute med/max due to weight loss. Best band/bodyweight suggestions for me to go to here?

Soooo, yesterday was a heavy work day and I knew by the end of it that I wouldn't be training shoulders for my Day 5, just a great dinner instead😅

I always have a forward plan, so this morning I did my Shoulders (Day 5) and Biceps/Triceps (Day 6) in one session. Sweet!👌. Total of just over 1 hour with a bit of fast forwarding now that I'm getting familiar with it.

I can still feel a bit of DOMS from Glutes on Day 4 so I'm super happy with the work and I'm heading in the right direction.

What was on my plate last night? Hot Kiln roasted lemon and pepper salmon, tomatoes from my garden and herb crusted, air fried new potatoes (all from my garden too) with an avocado oil natural mayo that I added lemon to for a zesty kick.

Week 3 day 1 tomorrow and I'm going to start increasing my circuit repetitions and resistance.

PS. Great profile pic Joey A.

6am Dog walk ✅️ and now to ramp up the energy for the day at work, wholemeal sourdough toast with almond nut butter, banana and local honey 😋😋

Day 5 of week 2 later for my favourite session, Shoulders 💪💪

Have a great day everyone!

Week 2 of 6 day program, days 3 and 4 complete.

I've started adding more sets to the Day 4 Legs, doing levels 1 & 2 together Using a 16 inch step also. Really enjoying my leg sessions and love the half circle leg exercise🧡

Did the sexy, flat stomach abs routine too.

Cardio is covered for me pretty much in my work! As a self-employed Horticulturalist, my days are very active and physically demanding.

My dog also gets 2 x walks per day, 1 at 6am and 1 after work. We clock up around 5 miles per day (more at weekends) on those, plus all the steps I do at work😊

Really concentrating on getting my calories increased now. I've always eaten clean but I've dropped a lot of size in the last year, so sliding in some more protein and small, healthy snacks.

So, today, I took the plunge and took my first photo. I'll do a comparison post as the journey progresses😉💪

Wow! A late session for me tonight, just finishing after 9pm (UK time). Week 2 Day 2. Chest and back, which I hybridised between the 6 day and The Personal Training Intermediate #1 Chest n Back

This morning I chucked in a cheeky little core and abs session also.

Band resistance has increased tonight too💪

Posting keeps me accountable at this stage, so I'm super grateful for Community.

Started my 2nd week of 6 day Intermediate today. Mat and standing back to back....

I have never trained 6 days in a row previously. This is the opposite end of the scale for me, so I'll be interested to see how it manifests.

I've gone back onto creatine after a VERY long break as I know for me it makes sense.

Everything is pulling together now. I love discipline and have never been fooled by motivation. Consistency is key......"Its like brushing your teeth...its just gotta be done, regardless"🤣💪💪

Finishing up today with shoulders on Day 6. Used the Sculptafit DB session with band warm up.

Delts are my favourite to train, so felt right at home. Blasted me back a few years with the "Arnie Press" Joey!

Dived into the Flexi shoulder stretch routine. One of those, (the slightly complicated one)😅, is like "Eagle pose" arms in Yoga🧡

Photo to remind me of where I'm currently at!!!

Day 1 again tomorrow💪💪🙌

OK.....so, day 5. As I did a micro Triceps session early this morning, I stopped to finish off arms later this afternoon with the "Awesome Arms" session. I'll do Day 5 shoulders on Day 6 😁

As Jerry Lee Lewis said "There's a Whole Lotta Shakin' Goin' on"😅, after 3 circuits, but a great pump to finish!

As a totally addicted, "strict form junky" over the years, I salute you Joey, we're talking the same language! Never have had a training injury over the years but major spinal surgery 16 years ago (work related) makes sure I'm on it with form.

Save me searching... any more links for shoulders? Other than on the 6 day?

Oh, and the podcast? I'll do a couple of months first on Total Access,, but in the meantime will shoot you an email.

Onward and upward 💪🙌🙌