Welcome again Well tomorrow is training day everything is in place my chest is still slightly weary but no more.. So tomorrow morning I will start with my Muscle shaping training and tomorrow night I will do my hypertrophy training ( I will still explain hypertrophy if you do not understand).
I have started bumping up my diet again I go on the eat as much as you can as many times a day trying to keep it to the 40% Protein 60% Carbohydrates I am also using a protein shake and will go on the vitamins early in next year. I will give you a proper run down on some good days with what I’ve eaten during that day and my protein intake etc . . .
So what do I have planned for tomorrow, it is very simple Start light for the first week and build up from there until I get my confidence back and then go heavier and heavier.
So to start
Morning Session: 6 day Split concept (another body part each day for 5-6 sets 2-3 different exercises and some rest days after each six days
I will start with my neck and shoulders. I will keep it small
Shrugs for my neck 4 sets of 12 reps with 50Kg’s or 110poundsShoulder lifts 4 sets also 12 reps with 20kg’s or 45poundsthen some side raises 4 sets of 12 with 10kg’s Like I said start slowly and start small that’s the morning then the evening I would have my Hercules training again. I have tested it slightly during my sick time and taken some pictures for you all to see.
It is basic body weight training first I will do some sit ups and crunches about 50-200 and some Pushups three or four sets of 20. Then I do my biceps my shoulders and Lat’s with 2 x 25Litre water tanks filled with water doing only 15 reps. Unfortunately I don’t have any leg training equipment so I use an old car we have in the yard lifting its back end 15 time and for dead lift and general power I have a dustbin filled with bricks that I carry around to build extra strength so after tomorrow I will start placing some weight specs and more measurements.
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