So where where we

Hi Iron peeps sorry for the delay in posting it has been quite a bit of a year further. To start off with I have had some tough times and are now only on the road to recovery from my own ailments. I will go into more details in a future post but just to keep you updated I am still alive and kicking, and yes still training. 

I have gone on a massive diet and lost very good weight whilst building some good muscle and then the S@&* hit the fan and I gave up on dieting. So I have slowly regained my mental consciousness and am on the same path again.  I will hopefully be able to post some pics up again soon I must warn you though I have lost quite a bit of weight. So today I am posting this to let you know what days are currently looking like:

I am still training HST on a 2 day split, meaning I try my best to train for 6 days where 3 are for upper body and 3 are for lower body doing 5 exercises per session. Then on the weekend I do some labour intensive jobs to get things going. .and man the improvement is magical.

I hurt my elbow this past week so I only trained on Monday and will commence again tonight and if all goes well will hopefully have some pics or videos to post. 

So The little elbow injury (WARNING) actually comes from sleeping on my arm each night I sleep on my arm and wake up halfway through the night with a dead arm this specific night it actually didn't went well and I slept the elbow pushing the joints skew and then I trained it whilst it was sore it was really not a good idea.
The next day I just rolled around some bandages to keep it warm and loads of Muscle Cream and that did the trick. . .So My Tip for today don't sleep on your arms it can cause serious issues. . .

Check in again Soon to see more updates and let me share some more of my training ideas, my current diet and more . . .Keep pushing the iron all the way till the end.

Re-Commission your mind.

So peeps of the Iron Rod or Barbell Lovers, I am one of those as well. It has been a long winter summers back and to some extent me too. I have over the past four or five months neglected the ways of an iron warrior and subdued me to the lame world of just working too much and not quite getting the results I wanted. So I took my body as a parable of my intentions in life and starting making some assumptions that I believe to be true in my own mind.

I know one thing and that is if you don’t put in the efforts in your training you will get the results you dream about so much. And that is just one example so I did some research and found some mental answers to how to aid you in getting things done in the gym, most of us small guys who dream of large biceps and a huge chest.

So After having a few days with rather negative emotional effects (That’s what it takes to actually search your soul so be it) I ultimately became aware of two things (We all know these things we just never think of it) If I want to be anything I have to make sure that I can foresee it in my mind i.e. imagine yourself in the future now if you are average built like me and you imagine yourself in the future. Weird now did you imagine yourself bigger or where you the same size ? So with that notion in your mind that you will remain the same your brain will keep pushing the same things down your spine. I believe that if you want optimum results you must envision your size and start thinking that which you wish to achieve even before you have reached it program your mind to foresee yourself in the future as that what you train for.

So to conclude I am not saying that you can dream yourself big, not at all I still believe that Hard-core training and effective diet is the only way to pure size results and obviously you have to be dedicated and self-disciplined to achieve it but also use your mind in your efforts.

Try it and see what it can do for you not just in your training but apply it everywhere and let’s see what the outcome is. . .

I am off to training again tonight and from here on I will use my mental vision as one extra tool in the pursuit of power, size and more. . .

Iron out the weak!

Hello Peeps I’m back into action again Flu has passed and I have given some extra time just to make sure I am 100% back on track Always when I take a break it feels like I shrink a bit but two weeks down the line all the muscles will be perky and growing again. As I promised since my last break that I will be posting more often again (At least weekly) and that I will share a lot more of my life so you can also work out what I might miss and apply to your own regime and life.

As you know I am a bit of a workaholic, so I spend most nights working on projects up to 2 O’clock in the morning and then get back to my general daily work day from 6-7 onwards.
I decided that I will be working only every second day on my late night projects. I have for the winter dropped my cardio (Too cold to get wet and sweaty and stay healthy). I have also split my training regime into two parts. So the idea is to do 2 Sessions 3 times a week which accumulates to 6 Days One session so what have I done to the session very basic.

I started last night and will for now be training as follow:

Day A (Remember I train on the HST Principles)
- Bench Press Incline ( 1 Set 10 Reps )
- Bench Press Flat ( 1 Set 10 Reps )
- Bench Press Decline ( 1 Set 10 Reps )
- Tri-Presses ( 1 Set 10 Reps )
- Dips ( 1 Set 10 Reps )
- Triceps Extensions ( 1 Set 10 Reps )
- Close Grip Bicep Curls ( 1 Set 10 Reps )
- Wide Grip Bicep Curls ( 1 Set 10 Reps )
- Easy Bar Bicep Curls ( 1 Set 10 Reps )
- Wrist Curls Over hand ( 1 Set 10 Reps )
- Wrist Curls Under hand ( 1 Set 10 Reps )
- Reverse Grip Bicep Curls ( 1 Set 10 Reps )
- Shrug’s ( 3 Set 10 Reps )
- Leg Raises Abs ( 1 Set 50 Reps )

Day B (Remember I train on the HST Principles)
- Shoulder Press Frontal ( 1 Set 10 Reps )
- Shoulder Pull ups ( 1 Set 10 Reps )
- Shoulder press Back ( 1 Set 10 Reps )
- Lat Fly’s ( 2 Set 10 Reps )
- Close arm Push Ups (Focussing on lat’s) ( 1 Set 10 Reps )
- Deadlifts ( 2 Set 10 Reps )
- Squats ( 2 Set 10 Reps )
- Lunges ( 1 Set 10 Reps )
- Calve raises Feet out ( 1 Set 10 Reps )
- Calve raises Feet In ( 1 Set 10 Reps )
- Calve raises General ( 1 Set 10 Reps )

So that is what I am doing for 3 Days Each. I will update you on the amount of weight I use in the next post So you must all have a great session ahead keep the metal strong.

Ze Flu . . .

So peeps sorry for this but once again I was struck with the wonderfull delight of facing the FLU Virus and I have to brag but almost overcoming it . . .So till next week monday I shall hold on to my tissue box and think up new ways to ensalve my body to the iron and become a beacon of physicall magnificense so please be certain to check in next week again

Cuagh Caugh Arghhh

RE- Engaged

Ok Peeps so tough times is over and I think the winter has gotten grip as much as it can now so hopefully I will have a year onwards without sickness I started my regime again yesterday weighing in at a mere 88Kg's (193 pounds) and the belly is alot smaller but I am also quite a bit older (Maybe thats just last nights BBQ Remainders) but yeah poushing onwards peeps I will be updating you peeps again on my progress - I have to stop smoking again (3rd time Now) lets see if it can last longer than 2 years this time. . .Njoy the pics (Small again)

I only trained biceps on 4 sets and then a strip set just to get the juices flowing again. . .

Flexing again to see if it's still alive


Yeah its hurting Ive bee lagging for long


And down . . .


The Pump definately makes it worth your while

Blogs Out, To merge

Blogs Out, To merge

Hello Guys I hope this message finds you all in good spirits and that all’s well I have had a check into the analytics of all the blogs in total and saw that all the blogs except the Tattoo blog has been on a steady decline, I know the content is coming in slower as expected and as in the past and I want to try and solve this issue by merging some of the blogs please comment on this issue or let me know via twitter or Facebook links on the side panel >> or links below

http://www.facebook.com/eduard.smit

http://twitter.com/EdExtreme

I will Merge the Tattoo Blog, Drawings by Ed and Funky Wallpapers, the Bodybuilding and motivations blog combined, the other will disappear they are the Design blog (Focussing on website from now on) and the Ravings and ramblings (the components from here will flow with the Tattoo blog merger etc)

The Weekly Update: 28 Feb

So Iron peeps yes last week’s update for you, it started out terrible with still coughing and wheezing but I managed to pull off two training sessions On HST Only. I have also now included the X-reps techniques in my training on HST. And I have to admit IT WORKS LIKE you won’t believe.

I am pushing the bicycle at a very heavy level for 20 mins every week day and sweating like a proper pig then I do the HST (I have a few Basic Exercises I focus on.) and include the X-reps.

X-Reps is a basic motion where you do you basic Set and at the end of your set you do a partial rep for about 6-8 reps but you do the partial at the point where your muscle is at its most elongated point. You can read and get the book here: http://www.x-rep.com/ trust me the few times I have used it the Burn and after shock is amazing.

You have to try it. . .Keep pushing the iron and Check out for my weight table and measurements again soon Have a great day and train Hard but clever. . .

Training Times

Well My iron Friends I have taken last week off as I was very flu-ish, and still have somewhat of a cough but I am sure that I will be able to train again tonight I will not do the cardio as of yet but will do the general weights so long. . . Keep the faith and keep pushing the iron . . .I will try and upload some pics again soon.

Watch out for my Weekly update at the end of the week again . . .

Weekly Update

Well Hello Guys what a week last week and A Weekend, Sorry the update is a bit delayed Last week went Awesome except that I have stopped the in-between training for now and focus on only doing HST which I am sure will get the same results. I did a road race again on Saturday and got another medal (This time we were just walking) and again I shot my foot. It is still in pain so I haven’t been training but start again tonight so I will do 4 sessions tonight up to Saturday. I promise. I will also post some pics if I can of the event and some more tips coming very soon. Have a great week ahead and see the growth happening.

MOnday Nights Random training photos as promised

My New Vice the Old School Bicycle The speedo Sais Im doing 30Kmh I try and leep it between 25 and 30Kmh for Well now 17 Minutes as a warm up to my training


Yes it takes alot out of a chubby 30 year old to cycle


My Bench is probably my Strongest Excersise I am now training with 125Kg's (+/- 250 pounds) and my goal is 150Kgs (300 pounds) Soon and total goal 400Kgs (+/-800 pounds)


Shruggs is my lazy exersize as I can go heavier


No gym = No Cool exercises so I do Extentions with 16Kgs (32 pounds) I will increase heavily soon as i can see they are slacking


After my last injury in the neck I train shoulders half lighter but very focussed I will also start doing the chins and rest soon to suplement the lightweight


I alternate my biceps between concentration curls and Barbell curls monday is my concentration set I use 25Kgs (+/-50 pounds) [halfway there]


Some posing while all the muscles is a bit pumped but Im to tired to get the old bicep up properly


Mmmm Whats going on behind the curtains . . .


Then some Fats Belly Abwork I wont say anything my abs has gone from OK to complete 3-5mm fat layer around Im trying to get back into some of my old pants . . .


and done Elegantly crushed


So check in again soon I will post some pictures weekly just to track my progress and see what the camera says as visual reference of my improvement Have a great evening peeps and keep pushing the iron. . . .

Training Like a beast yeah. . .

So Hello peeps of the iron rod I hope you are all back into schedule and working hard for those extra centimetres I am getting back to intensity I am cycling 15mins before every session to work out and getting fitter, I have more energy and I sweat more. The weight is being upped every session and I am just feeling great. Just if you still haven’t seen I am doing a small training course called Hypertrophy specific training or rather HST Check the link: http://www.hypertrophy-specific.com and I have also included some of the X-rep techniques, plus the old time favourite Strip Sets on the off days and I must say it is a bit of hard work but I love pushing myself further and harder and I can feel the changes in my body my mind and even my soul. I will post some pics from Monday’s session tonight It went well so far this week I am still on schedule yeah. . .

The week In review

Hello Iron peeps I hope it’s going well, sorry for not posting daily: but my private enterprise has taken off with an amazing swing and I am busy every night. That is good but I only get to sleep round about 1-2 at night and then back up at 6 So posting is a bit difficult. Today I am taking it slow.

So the week went well I did 2 full sessions again and is getting into the space again where I will doing more see attached my plan of muscle destruction (I will post the weight table for the last two weeks tomorrow I have dropped some weights after pulling my trap again)

I will start Monday the HST is obviously my 10 HST Based exercises and the In-between muscles I will take My HST 1 Rep Max and do a strip set until failure with each muscle group on that designated day just to get my muscles to have a little bit more endurance. I will post some pics as soon as I have worthy pics to post.

Tip for today:

Calves’

As we all know calves are a very hard gain muscle. It is definitely the hardest muscle that I have ever had to work with all my other muscles respond very well to training except my calves and they are quite strong but not showing. Do you suffer from the same problem? So what to do? Well what I have discovered training more sets isn’t going to do shit I listened to my soul and felt why does my chest get trained so well – because I really push heavy weight and take no bull. So when training your calves train heavier remember I weigh 90kg(198ponds) and my claves walk me everywhere so if I want to train them more that they carry when I am walking I would have to use more than 90kgs/198Pounds on seated calve raises and a lot more Maybe 140 -160Kgs will do it .

Your calves are strong and for them to grow hit them heavy.

Ok Guys Chat again soon keep watching this space for new updates Keep it real keep it heavy and keep pushing the iron. .

If you ever need some motivation go check out some Branch Warren’s Training on You tube

http://www.youtube.com/watch?v=wnaevFTaFBU

Moving Onwards to Growth

So My Fellow power freaks and Muscle monsters It is the weekend again and may you all have an awesome one. This week went rather well I did 4 Sessions so far I had a little nick in my neck but I am sure that I will be able to get rid of it by the end of the weekend. Well:

Monday: I did the Program on the Previous post,

Tuesday: I did my leg training with My wife’s car (Don’t tell her) and I did some extra curricular activities I.e. Some funky tools we have lying around the yard

Wednesday: I did the Previous posts training again worked out cool except on the shoulder press I hurt my neck muscle a bit.

Yesterday: I took the day of due to intense neck pain which is gone today.

Tonight: I am going to try and do the previous posts session again just skipping the Shrugs and Shoulder press to not make my neck worse lets see Maybe Ill post some pics yeah!!

Today’s TIP:
Hey Peeps I have a very chubby stomach and I did some research on which exercise I need to do to get the muscles tight and well defined again so I went and looked at which exercises is best guess what most exercises are not that good at all the two best was Leg raises of the Captains Chair and Number One is Alternating Crunches. Can you believe it So Include these in each of your abdominal routines and see the difference.

Happy New Year

Hello Iron peeps how are you doing? I hope you all had a happy new year and that you all look forward to an awesome 2011. Mine officially started today as I have just cleared my slate of all the old jobs for 2010 well should have them all cleared soon.

I have been a tad lazy over the holidays and refrained from training at all I started the holiday with a cold and currently still have some slime in my throat. Never the less I think it is time to get into shape again and soon. I am reading an awesome book called the 4 hour body very interesting stuff and I am going to test this dude’s science here for you live (with my own improvising of course) .

So what does this dude prescribe for a lacking body they have claimed to add 36pounds or +/-15Kgs of muscle to a dude something looking somewhat like HST well a lot like HST but instead of doing three sessions they did two sessions complete body work out a day. They also had some supplement back up. I Don’t but will still be able to see it through I am going to stay with the HST notion of doing 3 sessions a week in fact due to my relentless schedule I am going to do 6 Sessions a week. Now don’t be haste to judge I am going to split my sessions in half due to time constrains and other engagements like kids and private jobs.

Their meal plan consisted of doing +/- 200g of protein a day (not too worried about how you get it in) So I will try and get close to that again I have little finances for the delights of my training dreams otherwise I would have been a bit better off in any case. So I will have to make do with the following diet

Breakfast@7:00: 3Weetbix bran sticks (I would prefer eggs but I’m working late on privates and waking up is a bit of a mission)

Snack@10:00: 25g of protein shale with creative and glutamine worked in

Lunch@13:00: What is left over of tonight’s dinner we had minced meat and rice with tomatoes and veggies I could count the carbs and proteins even if I tried but I should hopefully be able to burn of the fat with the HST.

Snack@15:00: Another 25g of proteins (I think I only have enough protein to last me till the end of the month will have to see?

Supper@18:30:Here I will have either minced meat or chicken depends on what the misses has made for us I am not sure will have to come back to this one.

Apart from that I am Taking 1000mcg’s of Vitamin C as I’m still fighting some flue symptoms and I feel my immune system needs a bit of a boost then I am also taking a general Multi Vitamin nothing special or sophisticated and now and then I drink an energy drink you add water and vuala energy it has a very strong glutamine and iron taste so I suppose it’s loaded with that not sure no packaging details available. So with that said to the more important things I am planning to do at least 4 sessions a week i.e. two sessions split in two if I can pull through 3 half sessions grate. Let’s see what happens. So for now facing me directly is the following

Day 001	KGs	Pounds
Bench Press	110	242
Shruggs	110	242
Shoulders raises	60	120
Lats flyes	80	160
Biceps Curls	55	110
Triceps Extentions	15	33

Lets See how it pans out in four to eight weeks I will definitely be able to give you some feedback after two weeks but will (Sneezes) Bless me give you feedback at least every second day.

Well of to the metal room till next post keep on pushing that iron. . .