Sweet potato the ” super carb”

19 Sunday Apr 2015

Posted by oliver bailey fitness in Uncategorized

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abs, bodybuilding, diet, dieting, Fitness, gains, lean, muscle, nutrition, ripped, weightloss, workout

Sweet potato is by far my favourite carb to eat. It has so many great nutritional values and gives your body tons of slow release energy. I tend to eat sweet potato along with a high protein source such as lean steak/chicken breast or fish. Getting in your sweet potato fix before you workout is key! They are also super easy to prepare and cook. I tend to boil them for around 25 minutes then mash them with some milk. Or If mash potato isn’t your thing you can always cut them up into strips and eat them as fries. Whatever you do with them just make sure they are in your diet plan.

Nutrient Profile (rough)
Serving size 3 1/2 oz raw (1 1/2 cups shredded)
Amounts Per Serving % Daily Value
Calories 140
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 24mg 1%
Potassium 195mg 5%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g
Vitamin A 15%
Vitamin C 47%
Calcium 4%
Iron 2%

Legs & Abs workout

08 Wednesday Apr 2015

Posted by oliver bailey fitness in 6pack, Abworkout, bodybuilding, Fitness

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abdominals, abs, bodybuilding, exercise, Fitness, legs, muscle, ripped, sixpack6pack, squats, toned, workout

Barbell squat – 4 x 10-12 reps

Dumbbell bench step up – 4 x 10-12 reps per leg

Hack squat – 4 x 10-12 reps

Quad extensions – 4 x 10-12 reps

Hamstring curls – 4 x 10-12 reps

Calf raise – 4 x 15-20 reps

Hanging leg raise – 4 x 10-15 reps

Weighted incline sit up – 4 x 15-20 reps (5kg)

Med ball sit up – 4 x 30-40 reps

Oblique teapot – 4 x 15 reps per side

5 minute home ab circuit

27 Friday Mar 2015

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6pack, abdominal, abs, bodybuilding, circuits, core training, Fitness, homeworkout, hypertrophy, muscle, obliques, ripped, training, workout

This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

Pre & Post workout meals

23 Monday Mar 2015

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6pack, bodybuilding, calisthenics, cardio, diet, dieting, Fitness, food, gains, gym, lean, muscle, nutrition, recipe, whattoeat, workoutformen

Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.) PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

25 minute HIT cardio & Abs

19 Thursday Mar 2015

Posted by oliver bailey fitness in 6pack, Abworkout, Muscle

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6pack, abdominal, abdominals, abs, abworkout, bodybuilding, bodyweight, calisthenics, cardio, exercising, Fitness, gym, hiitcardio, muscle, ripped, workout

Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.

Box jumps – 3 sets of 20

Burpee push ups – 3 sets of 20

Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)

AB circuit X3

Sit up twists – 30

Leg raise – 30

Vertical leg crunch – 30

Flutter kicks – 30

Fat burning circuit

14 Saturday Mar 2015

Posted by oliver bailey fitness in Bodybuiding, Fitness

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abs, circuits, fat burning, Fitness, gains, hypertrothy, muscle, ripped, strength, weightloss, workout, workoutformen, workoutoftheday, workouts

This circuit should be done FOR TIME. Please try and have little no rest between exercises to keep the intensity up. Make sure prior to this circuit and stretch off all major muscle groups.

2k treadmill run
20 pull ups
20 burpees
20 push up
20 Jump squats
20 shoulder press with bar
20 jumping lunge
20 Dips
20 Mountain climber
20 hanging leg raise

High rep leg workout for girl

10 Tuesday Mar 2015

Posted by oliver bailey fitness in Fitness, girls workouts, Uncategorized

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6pack, bodybuilding, exercising, female workout, Fitness, gains, girl workout, gym, hypertrothy, lean, legworkout, muscle, ripped, squat

Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

Warm up – 5 minutes treadmill

Pre stretch:
Standing quad stretch: 10-15 second
Standing Hamstring stretch: 10-15 second
Standing calf stretch: 10-15 second
Adductor stretch: 10-15 second

Jumping lunge: 3 sets of 50 reps

Box jumps: 3 sets of 15-20 reps

Barbell squats: 3 sets of 20 reps

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

Abdominal blocks

05 Thursday Mar 2015

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6pack, abdominal, abworkout, bodybuilding, Bodyweighttraining, burn calories, calisthenics, circuits, circuittraining, ripped

Instead of the usual high repetition based ab workouts like sit up and crunches, this workout is going to incorporate weighted exercises which helps to really build the thickness of your rectus abdominis. This is a circuit based workout so make sure you take little to no rest in-between exercises and take no longer than 45second-1min breaks.

3 sets

Hanging leg raise – 10-15 repetitions

Rope crunches – 10-15 repetitions

Med ball twists – of 15 reps (either side)

Cable wood chopper – 10-15 reps (each side)

Ab roller for 6 pack abs

26 Thursday Feb 2015

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6pack, abdominals, abs, abworkout, bodybuilding, Fitness, gains, obliques, ripped, tone, weights, weigthlifting, weigthloss, workout

The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!

There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.

Kneeling ab roll:

1.) Start in the kneeling position with the ab roller in front of you.

2.) Grip either side of the ab roller with your hands firmly.

3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.

4.) pause at the bottom then slowly roll back to the start position.

Try 3 sets of 10-15 reps (or what ever you can get)

*Be sure to warm up and stretch of your whole body (especially your back)

Monster traps

22 Sunday Feb 2015

Posted by oliver bailey fitness in Uncategorized

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back, back workout, bodybuilding, Fitness, gains, hypertrophy, muscle, muscle gain, shoulders, trapezius, traps, workout

Building thick traps are key when it comes to completing your upper back and shoulders. They are one of the most noticeable muscle groups if they are formed correctly. This being said, alot of people tend to neglect them or don’t train them properly at all. When it comes to the trapezius muscle, many people find that hitting them with as much weight as possible works really well. I tend to superset trap workouts to really up the intensity and get as good of a pump as possible. Not only do they look great but they also massively help with your posture, If your one of those people that tend to slouch your shoulders or you sit at a desk all day, forming well rounded/strong traps are a must. You don’t need to spend hours on end shrugging but along as you get them in at the end of your back or shoulder workout (or both) once or twice a week, you will soon see some great progress.

*Make sure when performing these exercises that you maintain form and take a slow/ controlled pace throughout the repetition. Also make sure your going through the complete range of movement.

*Neck must be stretched of prior to this workout.

Here’s a great workout that is going to help you on your way to ‘ monster traps’.

EZ curl bar upright row – 3 sets of 8-10 reps

Barbell forward shrug – 3 sets of 8-10 reps

Barbell rear shrug – 3 sets of 8-10 reps

Dumbbell backward circle shrug – 3 sets of 8-10 reps