In-house Personal Trainer Andy Knight gives us an insight into his week…

Sunday
Today I trained Speed Deadlifts to help reinforce my technique after a period of time out of doing them, Walking Lunges, Romanian Deadlifts to strengthen the hamstrings and glutes, followed by a core circuit based around dumbbell snatches, swings and hanging leg raises.

A typical day’s eating at the moment looks like:

1. Large bowl of natural muesli with milk, 3 whole eggs.
2.  Pre Training: 1 scoop of whey protein, 1 scoop of maltodextrin, a banana
3. Post Training: 1 scoop of whey protein, 1 scoop of maltodextrin, banana
4. 4 slices of wholemeal bread, mackerel or tuna, salad with olive oil
5. 2 scoops of whey protein mixed with ground oat powder, fruit
6. Large balanced meal based around chicken/beef, a wholegrain carb source and veg
7. Cottage cheese and peanut butter before bed.

This is never rigid and the food choices change because I’m a huge fan of variety within my diet. I’m not really aware of the calories that I consume on a daily basis either because I’m a fan of eating food, not numbers! I’m currently trying to regain some lost muscle mass after a period of hit and miss training with nagging injuries over the past 6 months or so.

No gym shift today!

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Monday
A rest day today, but I taught Strength and Tone in the morning after my first client of the day (one of my A* clients who’s making fantastic progress through his graft and hard work), which I use as a vigorous cardio workout for myself, using relatively light weights compared to what I normally would and reinforcing technique of movements such as Squats, Deadlifts and the Overhead Press with a light weight.

A busy shift in the gym from 2pm until closing saw me off nicely for the rest of the day. Phew!

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Tuesday
Training today was an upper body workout in the morning, doing Close Grip Bench Press, Overhand Pull Ups, Weighted Parallel Bar Dips, Machine Rows and face pulls.

My shift today was 2pm until close, in which time I had an induction to welcome a new member to the club, a personal training session and my regular Tuesday class, Spartan Training which is a vigorous cardio and conditioning workout for 45 minutes.

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Wednesday
A well earned rest day from training today! I’ve developed a bit of pain in my shoulder, so I’d be wise to not train through it. It’s more a case of listening to my body so no injuries creep up, especially as I’ve been on a 6am start where I taught Box Fit and had another hard working client afterwards.

At lunch time I put a few of our members through their paces in our Lunch Fit Core Cruncher!

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Thursday
My morning training consisted of Heavy Deadlifts, working up to a max number of reps with 85% of my 1RM, Deep Front Squats, Reverse Barbell Lunges using a Clean Grip and a little core circuit.

During my afternoon to evening gym shift I trained another one of my dedicated clients and put the killer into Killer Circuits!

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Andy Knight, Personal Trainer, Caversham Health & Fitness

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