whoop to training

The More I Practise The Luckier I Get…

The More I Practise The Luckier I Get – Chris Patti (my wonderful Papa)



Love these words from my Papa.

Somethings just take time …

When I first started I couldn’t get my knee to the ground on bodyweight ones. Now I do sets with 50 Kilos on my shoulders.

Every new technique takes me time to get my head around.

I find myself saying this quote to my son H about his times tables 🙂

Have the privilege of sometimes training at the Tedworth House gym.  The work that the guys do here is truly inspirational.



I May Not Be The Strongest

I may not be the strongest, I may not be the fastest, but I’ll be damned if I am not trying my hardest.

Back Bridge

One of the reasons I love weight training is I am only in competition with myself.  Each week I strive to improve whether it be weights or reps.  Little by little.  Inch by Inch.  Striving to improve 🙂

Not pretty but here I am scoring a PB in Glute Back Bridges 82.5Kgs 4 Sets 10 Reps

Lovely hands and lifting?


A question I am often asked is how do I have smooth skin on my hands and lift?

I do take care of them as no one wants a massage that feels like it’s being done with sandpaper 🙂

My 3 musts that work for me are:

  1. Hemp Hand Protector from The Body Shop is an amazing hand cream. Skin is transformed after using it and no greasy residue. I use this when I wake up, after I lift and before bed. Sometimes extra if a deadlifting day
  2. Liquid Chalk.  Helps my grip to.
  3. Wrist Straps when required which is usually when I am doing walking lunges or deadlifts. Using some pretty decent weights then

A legs session from last week included …


  • Seated Ham Curls 6 sets 6 reps 41kg
  • Double Dip Bulgarian Split Squats 6 Sets 6 Reps 14kg per hand
  • Leg Press 1 set 12 reps at 141kg, 1 set 12 reps at 150kg, 1 set 12 reps 159kg, 1 set 12 reps at 168kg
  • Walking Lunges 4 sets 12 reps 26kgs]
  • Glute Back Bridges Weighted 4 sets 12 reps 80kg
  • Seated Calf Raises 4 sets 15 reps 20kg
  • Standing Calf Raises 4 sets 10 reps 67kg
  • Reverse Angled Lunges 3 sets 20 reps 18kg per hand

Waddled of the floor 🙂



One of my push sessions included …


  • Deadstop Smith Press 25KG 6 Sets 6 Reps
  • Military Press 22.5KG 4 Sets 4 Reps
  • Bench Press Block Press 20KG 3 Sets 15 Reps
  • Depth Push Ups 4 Sets 8 Reps
  • Arnold Press 4 Sets 8KG Dumbbells 6 Reps 1 Set 9KG Dumbbells 6 reps
  • Lateral Raises 4KG Dumbbells 2 Sets 25 Reps
  • Reverse Lunges with 16KG Dumbbells 4 Sets 16 Reps
  • Single Leg Hip Thrusts 4 Sets 15 Reps either leg

Push is my weakest sessions but each week I aim to increase reps or weights and log it.

Have my plan and go for it – Step by step.


One of my gym sessions included….


  • Pull Ups 6 Sets 6 Reps 5 Kg Under Me (I will achieve Body Weight ones soon)
  • Seated Row 4 Sets 10 Reps 150lbs / 68Kgs
  • Wide Grip High Rows 3 Sets 15 Reps 10Kg Dumbbell per hand
  • Trap Bar Shrugs 5 Sets 12 Reps 55Kgs
  • Narrow Grip Pulldown 5 Sets 6 Reps 155lbs / 70.3Kgs
  • Single Arm Rows 2 Sets 25 Reps per arm 20lbs / 9Kgs
  • Box Squats 4 Sets 15 Reps 40Kgs
  • Hammer Curls 3 Sets 10 Reps per arm 10Kgs
  • Planks

Thanks to the lovely chap who loaded me up for my Box Squats 🙂



Walking Lunges


My PT has given me a new training program which is (quite rightly) really challenging me and I love it.

Above picture is me scoring a PB in my walking lunges with 26Kg Dumbbells in either hand.

Would like to achieve sets of walking lunges with 30Kgs within a fortnight.

Lets watch these legs grow. #GettingStronger #GettingLeaner #Legsday

You can follow my PT on Twitter @AlexJamesRitson