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. . .