JOE Gets Ripped: Week 3 Blog

It’s coming to the end of a tough week. The honeymoon period is well and truly over. The first two weeks were a novelty, trying all the different cardio and weight sessions while adapting to a pretty strict diet. However this week, I really felt the hard work kicking in. All the weight increased and the cardio sessions were pretty insane, especially the bike session you’ll see on this coming weeks video (which will be live on Monday).

The bike session was on a spinning bike, which, I’m sure some people are familiar with. There are no gears or levels on it; instead you increase the resistance on it until you can’t peddle anymore. Once you get to that stage you bring it back a couple of notches and that’s what you have to use. You do 60 eight second reps with a twelve second rest. Eight seconds doesn’t sound that long, but at the level of effort I’m putting into it and the resistance on the bike, by about the tenth rep my legs were on fire. I thought I was close to passing out a couple of times, but Dan allowed me to reduce the intensity on 3 reps to catch my breath, before going at it again full pelt to the end.

At the time it’s pretty tough, but knowing the sessions are relatively short and also the fact that the results are slowly but surely beginning to show, it’s worth putting in the effort every time.

I’m going away this weekend, but I’ve even ensured the hotel I’m staying in has a gym so I can get in my two sessions. That’s dedication and definitely deserves a decent cheat meal this Sunday.

Dan Says...

Try one of Brian’s workouts:

Take on the exercise bike, pedal as fast as you can for 8 seconds then recover for 12 seconds. Repeat this 60 times and you have 20minutes of one of the finest HIIT sessions. Or you can even take yourself and try running as hard and fast as you can for 20 seconds then resting for 10 seconds, repeating this four times taking 3minutes recovery in between and doing a total of four sets!

Watch Week One Video Here

Watch Week Two Video Here

Watch Week Three Video Here

Read Week One Blog Here

Read Week Two Blog Here