RLS

Day 1

So yesterday went really well.

I stuck to my diet and I trained both weights and cardio hard.

This was my diet:

  • Salmon & a cheese omelette
  • Chicken breast, avocado and spinach
  • Rump steak, eggs and mixed leaf salad
  • Quest bar

and this was my workout:

  • Squats – 5 sets / 8, 10, 12, 10, 8 reps
  • Lunges – 5 sets / 20, 20, 20, 20, 20 steps
  • Front Squats – 3 sets / 8, 10, 12 reps
  • Leg Press – 6 sets / 8, 8, 10, 10, 12, 12 reps
  • Stiff Leg Dead lifts – 4 sets / 8, 10, 12, 12 reps
  • Deadlifts – 4 sets / 8, 10, 12, 12 reps
  • Leg pass through – 4 sets / 8, 10, 12, 12 reps
  • Barbell calf raise – 4 sets / 12, 15, 20, 25 reps
  • DB calf raise – 3 sets / 20, 25, 20 reps
  • Seated calf raise – 3 sets / 12, 15, 20 reps
  • Skipping – 10 minutes
  • Sprints – 50 metres / 1o minutes
  • Run – 5miles

I will be posting videos of my workouts and my daily routines once I get better at the filming!

I will also post the images/ videos of my starting physique soon!

RLS fitness journey

Hi there, I’m Rob Salaman, a 21 year old website developer.

My aim is to show everyone that even a geeky normal human being like myself is capable of achieving their dream physique.

My main goal is for people to see that it isn’t as hard as everyone thinks. Sure you need to make sacrifices with your diet and you will need to spend time down the gym; however, it’s up to you how brutal you are in the gym. Personally I love to train as hard as possible and get the feeling of pain, but this isn’t required to get that ‘God-like’ physique.

I’m going to post a large amount of mini videos on this blog for the next few months, showing off my transformation as it happens.

CHUBBY TO RIPPED!!