Cold weather

Hello Iron peeps so the winter has come to our side of the valley and temperatures is dropping (I know we don’t know what cold is) but its cold so training is extra nice as it makes you feel nice and warm so I am still doing little every day to get on to my planned schedule. And I am actually getting some where.

I still Don’t have a home computer so excuse the info being a little short as soon as I am sorted again I will update you with my goals and dreams for the next year and upload some more pics again.

A Quick Iron Note

So Iron Freaks What is UP, I feel Great I am training a little not yet as scheduled time and PC Issues is really working the training schedule but what I have started doing is doing one thing extra per session to improve my daily outcome have it be One rep per exercise more or one exercise more try it and see how quickly your body gets in gear and does it like it is nothing (Trust me it amazed me). Try it today.

Silence

A moment of silence for everyone caught in the quake or volcanoes in the world our hearts go out to you

Training manifestation

So Hello My Iron friends I have been getting back into training again for some time now with some of my weights moving back into the house so I am getting back in shape again I have dropped the mass again to get into shape quicker and get a bit ripped so I have adopted a new structure which I will follow 3 days of HST and a three day split amounting to a 6 day training week with fairly quick but focused workouts for starters I will do Strip sets with an X- rep undertone and as usual the HST.

So what is the strip sets what you do is warm up your muscle then put your maximum training weight on train until failure do your half rep contractions for the X-rep factor and strip down to 5kg’s less and do till failure again plus X-reps and strip down 5kg’s until you are training on the bar itself that is one set

For Example Biceps I train with 50Kg’s on the bar

Warm up 30 reps with 10 Kg’s

First Assault 50Kg’s x 8 reps & 3 X reps (at this weight I max out at about 8 reps)

Strip down to 45Kg x 8 reps or failure (You will see that you will start failure quite easily now) 4 x X-reps

Strip down to 40Kg’s x Failure + 4 x X-reps

Strip down to 35Kg’s x Failure + 4 x X-reps

Strip down to 30 down to 25 down to 20 down to 15 (Generally stop after 8 descents but you can go all the way)

This will get you out of a plateau or into shape relatively quickly whilst working long and short muscle fiber doing endurance as well as power training combined it is a bit time consuming but once you’ve got the stripping under the belt its easy strip the weight as quick as possible to have the best cardio related result the HST I’ve discussed in dept for a while so just check in the history I will post some links to the info on the side later what I plan to do is the following

First Day I will train

Chest, Back and abs focusing mostly for now on Bench Strip sets, Lat Fly’s strip sets and crunches and off course Dead lifts ( I hate but love) and that’s day 1

Second Day is HST full body workout maximum weight one set per body part 8 – 12 reps

Third day I will train Biceps, Triceps forearms and shoulders here I focus on only bicep curls (Insane level ) tri presses overhead pull ups till failure and chins till failure

Fourth Day is HST full body workout medium weight one set per body part 15 – 20 reps

Fifth day is legs Due to my lack in leg power I pump it up a bit and do Squats lunges ( I don’t have leg machines or a nice squat rack) and then three sets on calves + the strip set

Sixth Day yes it is the 1 rep max master see what I can do HST Like

Off course I will give you my take on everything as I go along so check in again and again to see where I am taking this and my body and if you have a story or tips or just want some media exposure mail me and Ill post what you say or need to say no problem keep it real and keep training

My e-mail address is now smiteduard@live.co.uk