Thursday 21 October 2010 Back on track

Hello iron freaks well, well, well. I am getting back into the swing of things I am still a bit torn between the HST or not to HST and To 3 Day split or not to 3 day split, I will have to make sure which works best so I didn’t last night but I did the night before so Tuesday I trained HST like follow:

Squat - 60Kg’s (+/-120 Pounds) X 15 reps
Calve raises - 60Kg’s (+/-120 Pounds) X 15 reps
Shoulder Press - 60Kg’s (+/-120 Pounds) X 15 reps
Shrug’s - 60Kg’s (+/-120 Pounds) X 15 reps
Dead lifts - 60Kg’s (+/-120 Pounds) X 15 reps
Bicep Curls - 60Kg’s (+/-120 Pounds) X 15 reps
Lat fly’s - 60Kg’s (+/-120 Pounds) X 15 reps
Tri-Presses – 15Kg’s (+/- 30 Pounds X 15 reps)
Sit Ups – 30 reps
Concentration Curls – 25Kg’s (50 Pounds X 15 Reps)

Yeah it seems like a little but it’s the small beginnings I will definitely build on it from here I really have to get my Bicep peaks up my pecs looking at the sky again and my overall physique back to normal. Last night I didn’t train as I slept my neck into a Tear again so I’m giving it a slight rest

Tonight I started with a 3 Day Split program to run in-between the HST as the HST is to not be counted as exercise but purely for part of my daily physical routine.

Tonight I trained:

Bench Press – 100Kgs (+/- 220 Pounds X 8 Reps 5 Sets)
Tri-Presses – 15Kgs ( +/- 30 Pounds X 8 Reps 5 Sets)

I didn’t do the Shrug’s I was supposed to do 8 Reps 5 Sets with 100Kgs (+/-220 Pounds) But I will continue next time.

So for tomorrow Night I wish to run the HST Cycle again but I will increase the weight by 5Kg’s +/- 10 Pounds until I get in a rut where I will then bring the weight up 3Kg’s then 2Kgs and then 1kg per session

And keep doing it until I get to 135Kg Body mass, For my diet well I have 3 Kids and a getting any supplements or Proper nutrition apart from the general is rather costly at this stage but life only holds positives and I am sure that things will get better in the diet department as well So check in again tomorrow and if I have a chance I will take some pics and post it I will also start doing a small analysis of my body so you can see what I am working towards Keep it reel and keep pushing the Iron rods.

Training power

So iron peeps yes it is a good time for my size dreams in the future I still don’t have the monies to buy all the necessary goodies to aid for optimum growth. But the iron part I’m getting down again so after the long layoff and some mental issues (I’m not ill) I have gotten my groove again and well set to get big and in shape Abs legs biceps Pecs lets explode them peeps. . .

So My training schedule is still small as I am recovering from not training below is what I do and at what weight. I am doing a very small HST Cycle i.e. Instead of 15-10-5, I am doing a more power focussed cycle i.e. 8-5-3 meaning I can go a lot heavier I will do the 8’s for 4 weeks the 5’s for two weeks and the three’s for 2 weeks and then 2 weeks off doing split days (4 day split) for two weeks and then I will get right back in it I will like I promised before my big lay off to continue giving feedback and notes as I go On

So last night’s session I did the following (Remember I am still getting into the full swing of things)

- Bench Press 105kg x 16
- Shoulder Press 55kg x 8
- Shrugs 55kg x 15
- Bicep Curls 55Kg x 8
- Squat 55kg x 15
- Calve raises 55kg x 30
- Dead Lifts 55kg x 15
- Tricep Extensions 15kg x 15
- Tricep Skull Crushes 15kg x 15
- Push Ups bodyweight x 15

And then I was almost dead, Just kidding I feel better already again I have more energy my mind is clearer and my heart is set on success (yes the weights are still light in some occasions) but I will get into the full swing soon I didn’t do Abs, lats, Sides etc and some forearms. But watch this space on my shoulders I have gone up and on Bicep Curls I have gone up. And I trained outside for a bit what a change summer is here so let’s hope the rain resides.

So peeps until tomorrow check out for some tips and soon to be fed some vids and more pics and whatever you do push the iron peeps and healthy body =healthy mind = healthy life= high self-worth = success.

I promised some pics as proof of my training

So like I promised I am training again (ignore my funny faces and flabby skin) I was out for quite some time. . .

Getting those triceps pumping again


Look at the sweat I havent worked out like this in ages I will keep it up this time I am getting toold to give up now. . .



Biceps still got it. Below getting ready to blast those shoulders


Nothing like a good set of propper dips to kill of every little bit of wise assness in those little muscles


Then to make sure the biceps is propperly destroyed. . .


and yes small but effective what is any training session without a little pose down session nothing beats the look and feal of pumped *NATURAL* muscles


So See I did train I will give some tips and my training breakdown very soon (Still need to get into it 100%) so iron peeps watch this space for more coming soon.

Update from the ironside

My Metal friends pushing away at the iron well well well, I have been going on it again still struggling to wake up early enough to train but let me tell you about this new part of my home gym I have included.

They are not paying me but I have to give it a thumbs up I bought it for R199.00 bucks ($28.50) it is this Iron GYM wall extension thingy. It works very well for biceps and shoulders and a little on the abs side the triceps functionality is not that great. but man it really works the rest and its in the hallway so every time you pass it and you find yourself quickly doing 8 or 10 reps of bicep pull ups or something else so for it 10/10

Otherwise our yard has been split and my All power full bench broke so I am doing bench press straight off the floor for now. Will have to get back to you on how that’s working out check in again soon to see my few fitness routines I have been doing the last few weeks and how the training is coming along.