Power freaks and want to bee’s

So what are you do you train hard do you live yourself out in between the steel are you a hardcore muscle builder? I am and you know what I look like a wanna be My arms are small, my chest is skinny and I generally just aren’t happy with my size. So I have done extensive research and tested a lot of stuff trust me a lot of stuff. So for the last year or so I have seeing some good results (Just don’t tell me) I keep myself as small as possible in my mind so that I can keep pushing harder and keep pushing more. I think I do it in everything I do; it does sometimes cause some level of depression but, he, you got to be good and ready for this game. So I follow me and my progress and maybe you can learn something or you can post comments send me mail and I can learn from you.

So today I want to share a few little tip I have on the bench-press which has worked for me so far,

Doing it in full controll using your full range of motion does wonders. I Make sure to control my breathing and focusing on bringing the weight down slowly as well as actually pushing it up in the air, I also like to train two sets as heavy as possible and then do a third set where I take slightly lighter weight and making sure I work it good I roll the weight just above my chest in a circular motion just to kill the last little bit of pectoral muscle left. And then the most significant piece of advice from me is that I train my chest at least 3 or 4 times a week and it gets rock hard and starts pushing up.

A new thing I have also started trying out this week is doing a multi-rep for each rep I lower the weight down to my chest so it touches my chest then I just work it up about 7-10cm’s and bring it back down and complete the full range of motion. On this however I will only be able to let you know in 3 or 4 months what effect I get from this new little effort all I can say is it really burns you out. Quickly

Weekend wooha’s

So another eventful weekend has passed So back to the training tonight I have thought that with all the time I have to train (Very Little) That for now I will just do a hypertrophy specific session at least 4 times a week in the steel room. If I can do this until I am slightly fit I will also have been able to get my program into my tight time schedule.

The weekend was relatively exciting my friend came to visit on Saturday night and we chatted and had a few drink till about 4 or 5 in the morning and you know when you have kids there’s no rest so back up at 9. I can still feel the tiredness. But I will train tonight I am not saying I wont suffer but I definitely have to get training. So now let’s see what a little bit of alcohol does to your muscles and your body building dreams.

“Everyone knows that working out while under the influence of alcohol is
dangerous because of the likelihood of injury, but few athletes realize that
consuming alcohol after a workout, practice, or competition can cancel out any
physiological gains you might have received from such activities. Not only does
long-term alcohol use diminish protein synthesis resulting in a decrease in muscle
build-up, but even short-term alcohol use can impede muscle growth.
In order to build bigger and stronger muscles, your body needs sleeps to repair
itself after workouts. Because of alcohol’s effect on sleep, however, your body is
robbed of a precious chemical called “human growth hormone” or HGH. HGH is
part of the normal muscle-building and repair process and the body’s way of telling
itself your muscle needs to grow bigger and stronger. Alcohol, however, can
decrease the secretion of HGH by as much as 70 percent! Also, when alcohol is in
your body, the production of a substance in your liver is triggered that is directly
toxic to testosterone, a hormone essential to the development and recovery of your
muscles”

So the Muscle tip for this week

Stay Away from the liquor

Until tomorrow we will speak again

Train Away

So back to last nights training, ( I can Upload images again) Yes So after my previous post with the benchpressing I move on and I do Shruggs. I use a 100 kg's slightly more than 200 pounds I focus on doing 15reps, but my hands give in before my Trapezius muscles do but I can finish the excersize. My hands then also gets quite a workout already.

I move along to the next excersize. Shoulder Press Excersize: Here I dont go as Heavy, I train a little lighter as it is dangerous with freeweights so I do only 50kgs-110 Pounds.

Now by this time I am already sweating and blowing quite a bit. (I still have not yet quit smoking) I pull all the energy I have left in my upper body to do some chins. This excersize also hurts your back slightly. I have sufered from severe back pains every now and then in the past due to overtraining. Now with a good strech and warm up it doesnt get hurt that easily. With the Chins I train with 50kg's(110 Pounds) I enjoy this excersize as I can feal it burns in the front shoulders (Which I dont Have much off) and then it kills the trapezius burns slightly on the triceps and just pump up the Biceps up. a very good way to make sure all the support muscles is also getting stronger.

So By now I am alsmot dead I have to keep motivating myself with the great lifts I am getting done. The mind is always the one giving up first.

So I move on to the smaller muscle groups. I throw the biceps into 1st gear and burn them hard I cant do 15 straight reps so I do 2 sets one of 12 and the next one of 8 to get the ultimate pump.The pump in any excersize is very important I will explain in my next post why? for my Biceps I use 45kg's - 99 Pounds

So by now you can imagine a unfit chunkey monkey like me Now the fat is burning out the sweat is rolling now I know I am in a perfect training State I decide to hit my forearms with some curls I normally do the crunches but working with weight you can train more specific areas. I only do wrist curls I use 40 Kg's ( 88Pounds) and keep it very clean otherwise you could hurt your wrist.

So done with the wrists I take A little break not too long I break for about 30 seconds to 1 minute between sets, depending how much weight I have to move and change etc.

I move outside like I said I dont really have any tools to train my legs with so I train them with some watercans about 25Kg's a side I do some squiats and the I go right ahead do some clave raizes you have to remember I am only doing one set of each excersize as heavy as possible.

and then Calve Raizes

So Now that the upper body has rested a bit I can finish off with some last few excersizes. I do my lats with the same water cans same story focussing on the pump in the muscle.

Almost done, bare with me at this moment you have to keep focussed. when I reach this stage I cut everything out I dont talk to anyone I dont think anything but Muscle bigger train harder nothing else as your mind would really want to cop out by now. I know mine does I just keep focussed make myself angry and push more. I take my tricpes on they are nice and warmed up I leave them till this spot as they get relatively tired from the bench press, they can rest a little but they also have to train hard. I train them two sets

First set I do Tricep Presses withlightweight 15kgs for both (33 pounds).

you can see from the above pic even my eyes are pulling so My body is slightly strained, No Quiting here have to push on I go to tri extensions very nice to kill the arms with. I use 15kg 33 pounds Per arm here and same story 15 reps.

Now last excersize and then dead have to clean first though I just finish myself off with some Chrunchies I do 50 only tonight with 5Kgs on my chest (almost 12 pounds) and that is it Im done. What I will do is Every day I will tackle each one of these excersizes and explain how I do them what you could do extra and how it fits into the whole Bodybuilding saga. Excellent. whatch this space. and dont just train to get big, train like a beast if you want to look like a beast go hard I am unfit as hell so for me this session was a killer but I felt so good knowing I really had to give everything just to finish it, and I know if I can do this at leat three times a week and later on 5 times a week you will be able to see the difference. Follow this posts and you will see

My Benchpress

So I train a little heavy for my size: No Pain no gain the heavier you lift the bigger you get but dont ever compromise on quality either, that is how you get hurt here I started only 15 reps with 120kg's or 264 pounds "very lightweight my goal is at least 800 pounds or between 400 - 500KG's
So I cant seem to upload the other images now I will do it in the morning then sorry for the inconvenience but stay posted I will upload all images and give you a little description of it all.

Body Building fans what a last few days

My internet was down our servers at work were offline (Virus Scare) but everything slowly returning to normal well I have to tell you guys what a session. I missed a few day as you could see from the post’s. But last night I redeemed myself I decided to for the next two weeks just to get back into shape that I will do things the old way just hit the steel factory and do some heavy lifting the Hypertrophy specific way man I am sore tired and generally wasted from last night I really pushed myself.

I focused on doing as much as I could with the weight at hand one set for every body part and it was good. I was pumped as I haven’t been in a while and I can see the efforts I have put in the past month is already starting to show have a look at the pics and you tell me. I look thicker and slightly more cut (I haven’t done the cardio thing in a while).
It definitely looks like I have indeed packed on some muscle. I will post you guys the pics tonight after I repeat my insane training session. Tonight I will maybe just change a few things but will give you both sessions exercises and some pics.

Stomach Problems and some pain

So with all my enthusiasm from yesterday I was stumped here round about three yesterday afternoon I started feeling slightly different. And at ten when I wanted to train my stomach was burning so much I couldn’t even do two lifts. My stomach ran once or twice but I feel a lot better today so will then try and get it all in tonight. I will include some new pictures and one more week then we can do some measurements again.

Commitment here we come

The weekend has come and gone and now we are back to the normal routine of things. I hope you all had a good weekend; I had a good one with some BS at the end. Well today I need to look at something that really needs a lot of attention and it is also something I struggle with A LOT. Commitment, if you are committed enough you will not eat the wrong foods, smoke, drink, waste time or miss training sessions. The top of the crop sports people have commitment but we who does it for the fun of it and don’t want to turn professional we don’t have. I have decided that no more crap from now on its balls to the wall in every aspect either go hard or go home.

Tip for Today:
Keeping an accurate training journal, will guarantee that you are making progress, and if you are not the journal will have the answers to why you are not seeing any gains..

Hey Its Friday aren’t you excited

I am slightly excited as I know tomorrow I can train in the morning and on Sunday. I love Sundays as it is the only day of the week I don’t work. So I have trained again last night hard and harder still my chest wants to tear into two pieces and my biceps is flat my knees are buckling and I cannot move my feet, and you know what I feel great Three more days and then I can start seriously again as my training was a bit confusing this past week at least I trained. Next week I am going hit it solidly again I have to Remember I have those goals I talked about in the previous post I still want to get there. Now back to the training and stuff,

Yesterday for the first time in very long I experienced some pain whilst training my chest as if it was in fact getting tired and I managed to get my biceps sore which was a quite a mission in the past as well. So from next week on I am going to look at some diets what’s worked for me in the past what doesn’t work what supplements I have tried and it worked and which doesn’t for me all of these little things. Also A new little thing I want to start is every day give a tip that I got from some where don’t worry I will only give the ones that seems relevant and if I miss a few days then OK but watch this space

Hardcore training and attitude

Well my fellow members of the steel seduction, for me there is nothing better than waking up and your whole body feels like it has been smashed by a humongous rock.

I have trained hard last night my biceps feel like they have been cut in half and chunks were taken out of them. I can really feel I trained last night. This week I have lost a bit of focus on the training side but were back in action again. So from next week back to schedule but for now I train hard what I can.

Last Night I did just biceps I started out very heavy (For me currently) [going to change] I started my first set on 50Kg (110Pounds) and then two more sets with 45Kgs (97.9 Pounds) and after that I did a strip set of stripping the 2.5kg every six reps in succession all the way down until I was training with 5kgs (11 pounds) then I rested slightly. Blowing like a beast from the underworld and decided to pyramid it up all the way to 45Kg’s (97.9 Pounds) again. I tried to go some Hercules Cycle training but I was shaking so much I had to give up. I am still very unfit but getting closer.

And then again this morning I am still diligently doing my forearms every day day in and out and the results is astonishing they are actually hardening and getting really strong now, as well as bulking slightly. . .

With fury and wrath I train

So I have to admit I struggled a bit last night. But man did I train I did the Hercules cycle training with the intent on doing my chest afterwards but once again time caught up with me and I was locked out of the weight room. But what I did do is train very technically correct and I can really feel it this morning.

I have learned that doing any exercise half doesn’t work you have to make sure you train the muscle all the way through. So with each rep I controlled the weight slowly down to the position and slowly pulled it back taking +/- 2 to 3 seconds per rep. It was really awesome I can feal my whole body is shaky and the muscles really worked out. Try it out and let me know if this does it for you too.

Another bad night

These days it seems as if nothing will go well, Last night I had to get a lift with my father in law, So We only got home from their house at about half past 11 at night so no training again. What I will try and do is swap day and night around and then just catch up in one day. In any case it is definitely better training in the morning as there is almost always something happening at night which you cannot predict but nothing goes wrong in the mornings you just always sleep. I do struggle waking up because of the smoking and late nights. But now I have had enough of this struggle I want to be big not well built or well defined or just a little bit strong I want to be massive and really strong. So tomorrow morning I will attempt again to do the 4 o clock wake up and then I am going to train to catch up. I am halfway towards my goals and in a couple of years so watch this space I will give you something better to read about tomorrow.

Weekend blues

Well hello so the week ended terribly again. I can almost say except for the rest that I hate the weekends you don’t get done what you wanted to you always end up fighting some simple fact what ever you know. I just hate the weekends. I trained well for 5 days and then the bloody weekend happened again. Well so now with a new week ahead I am going to make all my training sessions stick. I hate being small no matter what and the only way to get bigger is eat right and train hard the heavier the better. So also my back is back to normal no more training around it. No more bull no more nonsense if I have to start training at 10 or even twelve at night why not. I feel that this year is the year.

So with that now lets look at another constant that needs to be worked at everyday…
Mentality for size, yep you need to be mentally ready for what you want to accomplish and breath eat sleep and do bodybuilding. You need to train your mentality to such an extent that you feel like a training monster and feel yourself big you have to. When I gym I release a lot of anger but luckily for me I also build up a lot of anger I use it to my advantage to push myself harder in the training room. When I have done my training tonight I will give you a short post on the outcome and look out for some notes on getting mentally ready for each session.

No, well lets fix it

So I was bad and didn’t train last night, We went to go visit some friends of ours and stayed till late one lucky thing is that I have a day off in my routine which I will just take as yesterday and continue on my stringent plan ahead to power and size. . .

Tonight back to the working plane carving a giant. My back is almost back to normal some other few stiff muscles but nothing else that would further hinder me I will slowly start to bring my back, back into working out as well. On the Diet side I ate breakfast this morning and I already feel better my energy levels is up by at least 20% so far today. So for next week I have the following planned. Early training sessions I have to wake up at four in the morning to get an early session but I will go to bed at about 9 or 10 o’clock.

And for training I have prepared this little session (now remember this is just after I finish my daily Hercules training.) Also Not that I havent put in the wieght I use what I will do is give you a complete breakdown of my Training weight and my 1 rep max weight and my body measurements again and then we will really be seeing the results I hope.

Monday Training (Chest and Triceps)

Push ups Warm Up
Bench Press 4 Sets
1 Rep Max Test
Bench Press Strip Set from 1 Rep max to 60Kg

Triceps Presses 5 Sets
Chair Dips 3 Sets

Tuesday Training (Biceps & Lats)

Concentration Curls 3 Sets
Bar Curls 3 Sets
Bicep Pull Ups 2 Sets

Lat Fly’s 5 Sets
Wide grip Pull Ups

Wednesday Training (Neck & Shoulders)

Shrug’s 5 Sets
Side shoulder Raises 3 Sets

Military Presses 5 Sets
Wide grip Pull ups 3 sets

Thursday Training (Lower back and Abs)

Dead Lifts 5 sets
Back stretches 3 Sets
Side raises 3 Sets

Sit Ups 400 or 8 sets of 50

Friday Training (Legs & Fore Arms)

Lunges 3 Sets
Squats 5 Sets

Calve raises 4 sets per angle (x3)

Wrist Curls 3 sets
Reverse grip bicep curls 3 sets

Saturday Training (Gorilla training Session x 2 and later 3)

Wellness, What a trip

Doesn’t it feel awesome if you awake and you feel you have worked out your body stiffly reminded that you are working on him to improve him? Well that is what I feel like today I am satisfied and refreshed for myself nothing relaxes me more than a hardcore balls to the wall training session, The sweat flowing and all your worries and pre conceptions of everything out the door for at least that hour. I am addicted to training. I said it. Well last nights training was great My Back unfortunately is still in a knot. But recovering well.

I have gotten injured a few times in the past all because of lazy muscles and unsafe training practices and definitely a few times because plain stupidity. What I have learned is listen to your body tune in to its rhythm when it says its done don’t push it over the edge. Just work around it. In the past I used to stop all training and physical activities and would stay off training for two or three weeks no! now all I do is listen to my body if my back is sore but I can train my Biceps, chest, triceps and shoulders without placing any strain on the sore muscle, Why not.

So tonight again I will train around my back I am going to do shoulders. Due to the back pain I will not be able to push any weight up in the air too much downward pressure. But I can pull my own body weight up in the air yes? So for tonight I will do shoulder pull ups that will work my Shoulders my lats and traps I am going to try and do 6 or seven sets of 10 reps. And as soon as my back is well again I will post you the general exercise routine I normally use with my shoulders. And then again as I said the general Hercules training again without the back touching exercises.

Hercules Gorilla Training Routine as Promised (15 Reps One Set)

Grips squash x 3(100 Down)
Push Ups Bricks Triceps
Push Ups Train Track
25Litre Shrugs
25 Litre Shoulder press
25 litre Bicep curls
25 Litre Lat Fly’s
50Litre Lunges
50Litre Squats
50Litre Calve raises X 2 Angles 30 reps
Pull up Wide grip
Pull up Close grip
Car Lifts
Sit Ups x 100
Bench 110Kg (242 pounds) once Daily 15reps
Tri Presses 15Kg (33 pounds) Once Daily 15 Reps

Great training day lets see tonight

Well Last night I officially got back into the whole training thing for good now. No more bull, Balls to the wall. Yesterday I was talking about weight goals for each exercise. So for last nights training I was doing bench press I know my 1 rep Max (the maximum you can lift once) is +/- 135-140Kgs( 286- 308 Pounds) so I want to lift at the end of this year at least 150Kgs( 330Pounds) with a one rep max of 165Kgs( 363 Pounds) that is on the bench press. My Ultimate goal is to eventually bench 500Kgs (1100 Pounds) and when I get there I will set a new goal.

So tonight I have to train biceps and lats. I hurt my back during the holiday so I am not going to do lats. I will do My general gorilla training just without the shoulder work and the back work (My back is really sore) So this morning I started with grip work, Every morning I take the grip and work my fore arms I do 3 sets of 100 grips and then go down doing 80, 70, 60, 50, 40, 30, 25, 20 and then I cannot feel my hands any more. When I get home tonight I will do Bicep concentration curls over a chair with 25Kgs (55pounds) per arm. I will do 5 sets of 12 each.

And tonight I will start doing sit ups(depends on my back) just start off with 200reps or 4 sets of 50.

Now for the Biceps I also have a goal my goal is to least train with 40Kgs (88pounds) per side so that is 80kgs (176pounds) on a bar. My big goal is to train eventually with 130Kgs (286pounds) on the bar.

Now that is the easy part the difficult part is the diet now for today I haven’t started eating breakfast yet. so tomorrow I will. I will have lunch at work (our office provides us with lunch) and then I will have dinner. Tonight I will start with my protein shake as well. I’ve had it now for a year.

My goal for the short term is to have my day accordingly, in the dietary sense.

Breakfast, then a snack for 10:00 (eggs or something), Lunch, protein shake, dinner, and a protein shake before bed.

Now that is harder than it sounds, it is not so much an issue of eating but rather the financial burden there off. But it is a goal and needs to be worked towards. My Supplement intake is truly horrendous, I take no supplements at all no vitamins, no amino acids compound nothing. My goal is to get to a financial point where I can spend at least R1500 (+/- $150) on Nutrition that will include the all famous Animal Stack, protein shakes, nitric oxide and some extras like more meat in the house and if possible a better quality breakfast. But for me R1500 a month is quite a bit.

Well lets work at it.

So everything is back to normal again

So great the holiday is over and everything is going back to normal what a relieve. I haven’t done half as much as I planned and not nearly enough of what I wanted. I ate like a monster and drank like a rock star. Well if you did the same I have bad news for us now it is time for redemption. I need to get my ass trained and tone before the end of the year at least pick up an extra 10-15kgs of muscle mass and loose 30% of my body fat.

Fair enough I have lost 10kgs during the holiday with all the walking and doing some house renovations. I once met Mr. Francis Benfiatto which is very unlikely meeting a Pro Body builder in South Africa. He told gave some awesome advise which you can follow in everything you have to set goals short term long term and the end result and you have to build a plan which you can follow to reach your goals dreams what ever. A lot of guys go to the gym everyday trying to get huge but with no proper plan and short term goal and one month down the line they are not huge don’t see the small results get negative and stop training. It happened to me as well before. Stay Focused with your dreams and goals in mind and grow from there.

So without talking too much herewith find my goals

In the short term i.e. this year I want to accomplish the following:

- I want to bump up my diet and dietary intake , Better foods less junk
- I want to train every day not missing one session and training heavier weekly
- At least loose half of my stomach and start to see the muscles again
- I want to gain 15-20Kgs of muscle mass

In the long term plain and simple: obviously monstrous size and power

Now you see this is simple goals very simple and very do able, I will be happy if I reach them as I therefore know what I have achieved. If it goes better than that great then I can recheck my goals in two or three months and give you and myself a reality check and take a new direction to make sure that these goals are reached or improved

I also have more short term goals in the weight division but those I will go into later as they are per training for instance I bicep curl 25Kgs per arm and I want to go up to 30kgs a side within this month but that I will go through daily and I will give you my plan to get there.

For today here is my problem My chest has sunken back in during the holiday So I would definitely need to get it back up. What works best for my Chest is heavy and hard and continues. So I will add Bench-press to my everyday roster to take a part of these benefits and work it in a drop set manner every Monday.

Now find herewith my Monday training routine for this month I will as per my goals have to stick to this for this month at all cost.

Remember you only get out what you put in if you do a half ass job you will get half ass results.

What I do is

• Bench Press 3 sets with 10 reps 110Kg /220pounds
• Bench Press Drop sets starting at 120Kgs 240 Pounds working my way down until 80kg 160pounds doing 5 reps with each 5kg/10 pounds interval.
• Tri presses 18Kgs / 39.6pounds 5 sets of 15 reps

And then to finish off I do the basic Hercules training. Tomorrow I will go through my Benching goals and Triceps training goals.