Chris Armitage - AForce Fitness

Chris Armitage - AForce Fitness *Personal Trainer, Clacton, Competitive Rates*

*Qualifed Insanity Instructor*
*Qualified Ricky Hatton Fitness Instructor*
*Contact for 1-2-1s at home!*

Got a client on the Blazepods tonight. Great way of making bag work “fun” while also making the client think for themsel...
11/08/2021

Got a client on the Blazepods tonight.

Great way of making bag work “fun” while also making the client think for themselves with regards to punch selection.

Cheryl had great reactions and did a really good session tonight. Always works hard and enjoys her boxing so makes sense to incorporate it as much as possible.

After this got her to do a couple of strength and conditioning circuits before finishing off with 3 rounds on the pads 🥊

All in all around 500cals burnt for her, as well as that endorphin releases for the mind 🧠

Well done Cheryl 💪🏻

SAQ and strength and conditioning today.However didn’t get any videos as camera bizarrely wouldn’t record 🤷🏼‍♂️Anyways f...
11/08/2021

SAQ and strength and conditioning today.

However didn’t get any videos as camera bizarrely wouldn’t record 🤷🏼‍♂️

Anyways first up was the blazepod reaction training, good reactions and nice pulse riser.

Then it was circuit 1, 10minute burner:
🔥 Rowing Sprint 60secs
🔥 Medball Flexion Extension 5kg 30secs
🔥 Push-up 30secs
🔥 Medball sprawl 5kg 30secs
🔥 Rowing Sprint 60secs
🔥 Medball Russian Twists 5kg 30secs
🔥 DB Rows 2-arm 16kg each 30secs
🔥 Rotational overhead Medball slam 5kg 30secs
Repeat above no rest 🥵

After that moved onto to final three rounds, 5minutes each
Round 1:
🚣‍♀️ Rowing Sprint 30secs
🚣‍♀️ Rowing Recovery 90secs
🚣‍♀️ Rowing Sprint 30secs
🚣‍♀️ Rowing Recovery 90secs
🚣‍♀️ Rowing Sprint 30secs
🚣‍♀️ Rowing Recovery 30secs
Rest 75secs

Round 2:
🚣‍♀️ Same as above
Rest 60secs

Round 3:
🔥 High Knees 10secs
🔥 Straight Punches 2.5kg 50secs
🔥 High Knees 10secs
🔥 Uppercuts 5kg 50secs
🔥 High Knees 10secs
🔥 Straight Punches 2.5kg 50secs
🔥 High Knees 10secs
🔥 Uppercuts 5kg 50secs
🔥 High Knees 10secs
🔥Straight Punches 50secs

Could barely punch at the end, arms felt like lead weights and felt like I was punching through mud.

Hot day and found the rowing hard going on the legs given Mondays session. That said rowed 200m further than last time and over 500cals no too shabby.

04/08/2021

Today’s weights main chest focus.

Struggled a little today, DOMs severely in my calfs from Monday’s legs and yesterdays circuits, which made bracing and pushing through my legs quite hard today.

That said hit another new 8rep PR with 90kgs.
Did 3 good sets at 90kg as well with the 4th set being a rest pause.

Got quite a good pump on with the chest tbh.
Have noticed tho I’m struggling with overhead pressing, but that said I’ve not really been doing much of that last 9weeks and it’s at the end of the chest stuff so quite fatigued by end of it.

Really nice to catch up with Although not sure how he never ages! Great night with a “couple” of drinks 😂🍺🥃 and was goo...
31/07/2021

Really nice to catch up with

Although not sure how he never ages!

Great night with a “couple” of drinks 😂🍺🥃 and was good to actually walk into bars/pubs and actually stand at a bar

Must do it again!

Nice little gym hack for those with home gyms and looking for that “space”.Ive been busy this week cleaning up my gym an...
28/07/2021

Nice little gym hack for those with home gyms and looking for that “space”.
Ive been busy this week cleaning up my gym and sorting out bits, very guilty of leaving stuff on the floor 🙈

However brought some of these, magnetic hooks, can hold upto 10kg, and allows me to ultimate my rack for some hanging space.
Means I can hang my weight belt up, ab slings, resistance bands, hip thruster pad, all kinds of things that tbh I’d normally dump on the floor. Certainly given me some floor space back, and hopefully by moving some other bits around I’ve got more space and more functional use.
Hopefully pictures to follow soon 👌🏻

Life isn’t always sunshine ☀️ and rainbows 🌈 But when it is, go chase that pot of gold ⚱️
28/07/2021

Life isn’t always sunshine ☀️ and rainbows 🌈

But when it is, go chase that pot of gold ⚱️

26/07/2021

Pleased with today.

Weren’t really feeling it and it’s ok to feel like that.

It’s at times like that tho I realise truly how lucky I am having a gym at the bottom of my garden, because tbh if I hadn’t, then today’s session weren’t gonna happen.

But it did, and while mentally a bit of a struggle, physically it couldn’t have gone much better.

I think it helped that the squats while I weren’t really “feeling” them I knew I had to get them done, after all why was the point of walking to the bottom of the garden right?

3x8 at 107.5kg went well and the 107.5kg is my 10rep PR……. Well was my 10rep PR because on the fourth set I decided to see what I had left squat wise and hit not a new 10rep PR but a 12rep PR instead. 💪🏻🤪

Rest of work flew bye after that, and come the end of the session, I overall felt better in myself…… working out it’s not just about improving your body, it’s a mind thing as well 👍🏻👌🏻🧠

21/07/2021

So my pressing has has felt “weak” last few weeks, but today I hit a new 10rep PR!

Lifted 82.5kg for 10reps, 4sets.

Last couple of sets ended up as rest pause, but by end of the whole session my chest felt pumped and I felt strong 💪🏻

I think sometimes we as people tend to over think things when there’s really no need to. My numbers have steadily increased over the last few weeks and although my bench may have felt “weak” all the accessory stuff was creeping up. This is why accessory is just as key as main lift at times as they can really help to strengthen any weaknesses which in the long run pay off for the main.

So after my weights yesterday I thought I’d do some overtime and had a go at the 300 workout (I’d been reading an articl...
18/07/2021

So after my weights yesterday I thought I’d do some overtime and had a go at the 300 workout (I’d been reading an article on it)

If you don’t know what the 300 Isfahan a kickass workout that entails 300reps:
💪🏻 25 pull-ups
💪🏻 50 deadlifts at 62.5kg
💪🏻 50 push-ups
💪🏻 50 box jumps 24inch
💪🏻 50 floor wipers holding 62.5kg bar
💪🏻 50 single arm kettlebell clean and press 16kg (25 reps each side)
💪🏻 25 pull-ups

Time limit 45mins.

Now I did modify slightly and my mods were
👍🏻 pull-ups with resistance bands
👍🏻 box jumps were with a 20inch box
👍🏻 the floor wipers I counted each side as a rep rather than 1rep being both sides

Moving forward my aim is to build up to the 24inch box, gradually loose the resistance bands, and I’ll not modifier the floor wipers.

That’s the great thing about scaling a workout and using “modifiers” it allows you to build up to the full workout in your own time while working on your own weaknesses.

18/07/2021

Getting my final session of the week in yesterday since I had a chill day Monday.

Another good session with the trap bar.
107.5kg 4x10 moving well and feeling comfortable

13/07/2021

Back to it after a day off yesterday.
I imagine like much of the nation the disappointment of sundays result just left me feeling a bit blah….. alcohol too 😂 but tbh I also just wanted a “chill” day so watched T2:Judgement Day (classic) and started watching Godfather Of Harlem, really liked it. Also managed to get a PT session in with a client who is learning boxing and it’s always a joy to train that.

Back to today it was legs weights, squats 4x10 at 100kg, bar moved really well and even my last set ended up being 12 reps (video) as I somehow lost count 🤷🏼‍♂️my 10 rep PR is 107.5 which I feel I’d more than comfortably lift but guess time will tell.

Also today was some RDL, Landmine goblet squats superset with leg curls and then calve raises. All in all great session 💪🏻👌🏻

Well done to all the boys last night ⚽️🏴󠁧󠁢󠁥󠁮󠁧󠁿We’ve one more game…. One more night at Wembley to finally bring FOOTBALL...
08/07/2021

Well done to all the boys last night ⚽️🏴󠁧󠁢󠁥󠁮󠁧󠁿

We’ve one more game…. One more night at Wembley to finally bring FOOTBALL HOME! 🏆⚽️🦁🦁🦁🏴󠁧󠁢󠁥󠁮󠁧󠁿

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