Dave Fuge – Personal Fitness Trainer

Well i hope everyone has been enjoying the extended bank holiday weekend and get in plenty of rest and outlining there goals for this week??

Today has been a good day with clients, not bothered about taking a break, more focused on their goals that they have set as well as mine. Great work today from all of them including Andy Linsky and Steve Wood both having great workouts and very strong throughout.

Today for me was catch up day on a few things and setting up my clients with their new training journals for there to achieve and motivate themselves with.

I myself today had a great strong Chest & Biceps session with Dean Evans. Today we both managed to smash out the 50kg db’s which was great, especially for myself that has been dieting for the past 4 – 5 weeks so maintaining strength was a priority for me and thats something that i have been able to achieve.

Todays sessions went as follows;

Incline DB Press – 12, 12, 10, 8 (8)

Flat Bench press – 12, 10 , 8

Seated Fly Machine + Seated Chest Press – 12, 10, 8

Incline DB Curls – 12, 10, 8 (8)

Preacher Curls – 12, 12, 12

Bent Over Concentration Curls – 8, 8, 8

Got a great pump all the way throughout the session along with abit of shoulder pain which was barable throughout and got it done.

Now it’s time to rest and grow until tomorrows next training session.

Enjoy the rest of your bank holiday break and hopefully see you in the gym very soon!

Dave

Well what can i say apart from it has been a while since i have made any sort of post on here. The weeks have been busy with non stop training and work with my clients, which have been making really great progress with all their hard work that thye have been putting in through there training and nutrition.

Just to name a few that have been making progress are:

Neil Hughes – 4 weeks toatal loss of 16lbs

Steve Wood – 1st week 2 lbs

Lynda Breslin – 2 weeks 3.2 lbs

As you can see everyone is different with how fast they lose the weight but of course this is also down to the time that they out in and commit themselves to what they do outside of the gym. Really happy with them all plus all of my other clients that have been making gains.

As for me myself i have been dieitng down and getting tighter for myself with a loss of 15lbs as well, which i have been coaxing the past 5-6 weeks to make sure i prevent as much muscle loss as possible.

I will update futher posts on my training and some of my meal options that i have been using such as Protein pancakes which you can adjust to your macronutrient ratio’s. Give it a try, i will update recipe in the next post that will be coming soon.

Thank you ahve have a great heathly weekend.

Dave

Well it has been a while since i have managed to post a blog on here, was having some trouble with hackers on my site so needed to get a few problems sorted so fingers crossed the site is all ok and i can start posting a few new bits and pieces on here and keep up with all the latest news with mine and my clients training.

The team (my clients) have all been doing really well these past couple of weeks, everyone has been training really hard and working towards there own set goals that we have set and discussed in our consultations, and it makes me happy as there coach to see them changing everytime i see them in the gym or hear from them also.

My training has been going really well, back on the cardio now and dropping the bodyfat % down as well as increasing my lean muscle mass. I wanted to stay lean this gym and now it’s time to tighten up a little more.

I will keep the posts coming from now on and a few new testimonals will be added shortly.

And don’t forget to add me on Twitter, i want to get some more followers so search for Dave_Fuge and make sure you send me a message as would be great to know who’s following me.

See you all soon and have a great week of training and recovery!!

Dave Fuge

Ok so yesterday was a rest day and that means today is a good hard training session, and it was it started with 40 minutes of cardio followed by an ab’s blast. After a couple of clients i popped home and prepped some much needed food and got the head on for my workout that was to follow!

Today before both workouts i tried 5g L – Carnitine & L-Glutamine mixed togther prior to my workout along with my creatine to help give me that edge in my workout. Here’s what went down:

Cable (Keiser) Cable Flyes – 12, 12, 12

Incine DB Press – 12, 10, 8, 8

Seated Machine Press – 8, 8, 8

Incline DB French Press + Reverse Grip Pushdowns – 12, 10 ,8

Close Grip Machine Press – 8, 8, 8 (8)

Got a great pump all the way through this workout, but started to feel my shoulder on the first pressing so kept the weight done and maintain strict form and concentrated on my Negitive phases to increase overload on the working muscle. Give it a try really great way to train and increase your results and strength!!

It’s now the end of the week, clients have all done great and on track!!

Time to chill out over the weekend and get ready for monday, bring it on i say.

Dave

The day has come to rest the body at last from this weeks training. I know i haven’t been trianing as hard as what i usually do, due to there is no show in site until next year but my training has still be hard and intense and keeping me ticking over, so now today is the day to rest after 3 heavy days of training.

I decided not to do any cardio today ever so i can get away from the gym and chill out and catch up on some much needed work and rest.

Tomorrow is Chest and Triceps so i will update you on all that goes on in that workout.

Have a great day and stay tuned!!

Dave

A woke this morning to feeling very tired, must of been that Back workout from yesterday as i could feel my lats first things this morning so a great sign to start the day off apart from being tired of course.

Any how today started with 40 minutes of cardio which was good to get out of the way, i always prefer to do this in the morning as you are on an empty stomach (I consume 2 scoops of whey to prevent catobilism), the stairclimber was first today, a greta machine to really get the body nuking body fat but very hard though, “if you don’t use this currently then i would advise you to do so”.

So as for today’s workout, as from feeling tired this morning well it didn’t make the workout easy even though it was later on in the day but i got on with it and got it done and actually turned into a great and heavy workout.

Here’s how it went:

Kneeling Single Leg Curls: 12, 10, 8, 6

Seated Leg Curls: 8, 8, 8

DB Stiff Legged Deadlifts: 12, 10, 8 (Great way to stretch them out)

Single Arm Curls: 12, 10, 8 + Strip set 8

Olympic Barbell Curls: 12, 8, 8 + 8 (Stripset)

Standing Calf Raises: 12, 8, 8, 6

Toe Press: 20, 20, 20 (High Intensity on this exercise)

Well another good workout for the week, really looking forward to resting my body tomorrow and getting away from the weights for a day.

Ok so on to coaching the rest of my clients this evening!!

Enjoy the rest of your day.

Dave

Well it was an ealry start to the day, but nothing out of the ordinary. Starting the day early is always a good thing to do to make it worth while but then again can take it’s toll on the body as the week goes on, so always remember to get enough rest throughout your week within your training it’s all about the structure of the plan.

Ok so today i was due Back, this is one of my favourite body parts to train and an area i am still looking to refine and improve especially my thickness. So here are the movements that i done today:

Chins: 12, 10, 8, 6

Wide Grip Pulldown (Shoulder Width): 12, 10, 8, 8

Barbell Rows: 12, 8, 8

Single Arm DB Rows: 8, 8, 8

Straight Arm Pulldowns: 12, 12, 12

30 minutes of cardio followed this workout to help reduce my bodyfat levels for my conditioning and presentation.

I am working on bringing it down now in the next couple of weeks to see what mass i have gained throughout the year, with the focus of still lifting heavy which is defiantly helping me too.

My nutrition feels like it is in the right place at the moment with my macro nutrient split, so i will keep checking the scales to make sure that i don’t drop to quick and become catabolic (Burn Muscle).

Enjoy the rest of your day and i will update futher posts as the week goes on..

Dave

So it’s a fresh start to the week, so why not start it off with a big shoulder session! My site manager has just returned from his honeymoon so we hooked up for his first session back and my first session of the week.

Afternoon my rest day yesterday it was good to get it started and use up those stored calories, here’s how it went and the movements that we used:

Seated DB Press: 12, 10, 8, 6

Clean & Press: 12, 10, 8

DB Lateral Raises: 12, 10, 8

Reverse Fly Machine: 12, 12, 12

Tri Set to Finish: DB Front Raises + DB Lat Raises + DB Reverse Flyes 3 x 21′s

Great pump at the end of the workout, and felt every rep.

All clients had a great start to the week also especially with their weigh in’s and recordings!!

Dave

Well another earlier start to the day with my Kettle bells classes with my woman! As always they always train very hard ad give their all into their workouts with me.

As pictured below Debs and Lorna going through a workout in their 30 minutes that they have with me on every saturday morning.

Great workout girls, keep it up!!!

(Debbie Young & Lorna Purdy)

Ok now for Chris Simpson, Chris has been working really hard over the past 4 weeks with myself to transform his body. Well i can say he isn’t finished yet but he is doing really well and here is a couple of pictures just to show has he is getting on.

                           (Before – Week 1)                                      (Now – Week 4)

Massive improvement since he has started only just the beginning, stay tuned for what else happens with Chris’s training.

As for me todat was a big Chest and Biceps session and what a good one it was.

Today’s workout went as follows:

Incline DB Press: 12, 10, 8, 6 (Managed the 50kg Dbs’ for 6 clean reps)

Incline DB Flyes: 12, 10, 8

Flat Bench Press: 12, 10, 8 (ONly managed 100kg for my last set, need to improve on this seems to be suffering. Was last exercise though)

Seated Alternated Db Curls: 12, 10, 8, 6

Cable Curls: 12, 10, 8, 8

Got a great pump all the way through the workout, must mean my nutriton is in the right direction.

Looking forward to the rest of the weekend for rest and recovery before monday comes.

Have a good weekend everyone and make sure you get plenty of rest in for recovery and growth.

Dave

Ok so today i can defiantly feel my shoulders and triceps from yesterday so roll on saturday with further pain from that session. Also i am experincing more pain again today from my Quads and Calfs workout, more full me for doing deep single leg leg press ad barbell alternating lunges with slow negatives.

Any i felt good yet again to for my Back session, heres what i did:

Lat Pulldowns (Shoulder Width Grip, not to wide): 12, 10, 8, 6, 4

Barbell Rows: 12, 10, 8

Single Arm DB Rows: 12, 8, 8

Single Arm Keiser Straight Arm Pulldowns: 12, 10, 8

Some ab’s were added in come the end of the workout, so hard to day actually training in the heat. Was just so exhausting when you actually start to train.

I added in the Abdominal Crunch machine 3 x 20 reps then finished with 3 x 20 reps straight leg Raises on the Roman Chair.

Great session today again and can really feel my Back so fingers crossed the back will be getting wider from all of these workouts.

Vitargo consumed straight away again after my workout, real good product and very fast uptake for glycogen replenishment.

Check it out!!

Dave