How to: Balance working out with hectic work schedules or assessment heavy weeks

Hey guys, 

Gonna keep this as short and sweet as I possibly can. But anyways i'm here to present to you how i fit gym into an assessment heavy week.

This week has been hectic with exams and assignments due so I've had to reduce the number of days i go to the gym which is isn't bad if you do it correctly :).

What I like to do is... Instead of training a body part each day as you would normally, what i do is change my split to a Pull/Push/Legs. Monday i trained back, rear delts and biceps. Tuesday was chest, shoulders and triceps. Then this Friday will be legs.

It simple really, just train intensely as you normally would and yeah 

Bye sluts

My leg workout

1. Squats* (4-5 working sets, 6-15 reps)

2. Leg press (4 sets, 15-20 reps)

3. Lunges (3 sets, 8-10 reps each leg)

4. Stiff legged deadlift** (3-4 sets, 10-12 reps)

5. Leg extension (3 sets, 12-15 reps)

6. Seated or lying hamstring curl (3 sets, 12-15 reps)

*- alters each week with either front or bac squat. Also swap between strength and hypertrophy weeks

**- either barbell or dumbbell (always like to mix it up)

My legs are no where near where I want them to be but I'm patient :)

Back workout (25/8/2013)

LTrained back with the girlfriend and this was the workout. There's more volume than the on I posted earlier but yeah :)

1. Body weight wide grip pull ups (3 sets, 10-12 reps)

2. T-bar row (4 sets, 8-12 reps with a pyramid in weight)

3. Hammer strength iso lateral row (3 sets, 10-12 reps)

4. V-bar Pulldown (3 sets, 10-12 reps)

5. Straight arm cable Pulldown (3 sets, 12 reps)

Oh and a cheeky progress picture for y'all 

Chest workout for my cut for nek month or so

-Flat Barbell bench press (2 warm up sets, 4 working sets, pyramid in weight, 5-12 reps)

Incline barbell press (4 working sets, 6-12 reps)

Machine fly (4 sets, 6-12 reps)

Hammerstrength chest press (3 sets, to failure)

Back workout (12/8/2013)

Trained back today with the girlfriend and my strength was still good throughout. Didn't go as heavy as I normally would but used weights that were satisfactory

Workout:

Lat Pulldown (4 sets, 8-12 reps. Pyramid in weight)

Barbell row (2 sets overhand, 2 sets underhand. 10-12 reps each)

Hammerstrength iso lateral row (3 sets, 10-12 reps. One arm at a time)

Did 30 mins of cardio too with the treadmill 

Progress photo #1, Week 1

I'm around 80kgs right now 

Yeah pretty gross I know but everything's without a pump so I'm fairly certain I was able to build some muscle :)

I'm back

Hey ladies and gents

Sorry for the massive absence but that time I was bulking so abs were not on my goal list

But it's that time again! I will blog meals, workouts, feels, everything that's gotta do with this new cut

My strategies:

-counting macros (40/40/20)

-2200 calories

-steady state cardio only, no HIIT

-less volume with weight training but continue to lift heavy

-record lifts

-photo every week

-weighing myself every two weeks

-nothing but cleaning eating for a month before any cheat meals

-no cheat days and just meals

Stay tuned :)