Getting through it working on it getting there. . .

Hello iron peeps its been a tough month, I have gained some strength, yet I still struggle with the belly . . .but hey this mind game the body keeps playing with me was tough the last month but I am winning, I am getting to a stage where I am ready to split the general HST and Cardio completely as the session are getting a bit to long now, and I will see how it pans out (I am still not a morning person) but getting there soon very soon. . .I have upped all the weight on all my exercises with 5-10 kilos (+/- 10 - 20 pounds) except for bench I upped with 20 kilo's (44 Pounds) its still a bot tough and the mind still needs to get round it but quickly going for the elicit 200kg (440 pounds) press very soon hopefully by April I will have some (much more) to showcase. . .still a few niggles in the body Ie wrists is suffering slightly back is not an issue that much and still some lat dead-ness now and then but it seems to be coming together. . .

So for January I will do the HST at night as always and I will try and include a hardcore Cardio session every morning as I work towards managing the time issues better. . .The current heat wave we are experiencing is great for burning off some more calories as I have upped my dietary intake slightly. .

but yeah things are looking (I am chasing the big ones in the next three years so lets see if My plan will come together) I am working hard at it. .

I will do a training update again tomorrow and hopefully get a measuring tape soon so I can actually see what the deference is month to month and a scale will do well as well the mirror is good one day and bad another some days the pics look flat and small and other days it looks promising  . . so time to get seriously measurement and volume focused  . .2013 is the year of some big goals I wish to add an extra 20 kilos around my bones and healthy 20 kilos so lets see. . .

So the pics came out ok I guess like I said some days I feel more improved and other days I just feel flat and skinny. . . except for the belly fat - some vids also coming soon (have to write some scripts firsts lol)

A little flat still a long way to go (I guess my upper arm should be as big as my head) the split between bi's and tri's is developing but needs some more thickness and loads more height. . .

Vascularity feels down a bit but again maybe its just me. . .the fore arms needs loads more volume. . .

Chest is finally slowly starting to lift and the sides are spreading better. . .Abs needs massive cardio sessions hence the new cardio morning, HST night split. . 

For some one that is right handed it sucks to think that for me the left arm looks better developed (guess the right side is stronger just a bit lazier. .)

Well I am not sure if this is the last post for this year but if so may you all have a massive new year and may this year be the year you find the right groove break through all your plateaus and gain some serious power and size have a good one but most important have a safe one. . .

Update for the holiday. . .

hello iron peeps well I just finished my first full cardio session after not doing proper full cardio sets for a while now, and yes it is good i am slightly flat and the heart feels a little frail but all good. . .I think that the coming months will yield some massive results if this can be continued so for the next week I have a few massive sessions coming up and some big things happening. . .The diet is gonna take a two day knock over Christmas I am sure but I will do what I can to keep it in check I feel engaged again after having a tough dysfunctional day today. . But it all came together with a good training session and tomorrow back with full force!

Just a quick review of the cardio I do a super set like HST Based cardio mission where I do my whole body 5 sets I Do:

bench press 40kg's - 20 reps, tri Presses 40kg's 20 reps, Shruggs 40kg's 20 reps, shoulder press 40kg's 20 reps bicep curls 40kg's 20 reps, wrist curls 40kg's 20 reps, squat 40kg's 20 reps, calve raises 40kg's 20 reps, chrunchies 10 reps, knee raises 20 reps,

then I up the reps to 30 and decrease the weight to 35kg's, same  super set as above, then again 30 reps with 30 kg's, then I do 40 reps with 20kg's and again 40 reps with 10 kg's the weight is light but I try and sweat as much as possible and man does this push the heart rate up . . . well until tomorrow massive heavy set up again. . .have a magical metal pushing week ahead and enjoy. .

very flat after the session trained so well I even feel a bit flat and bloated after all the water but lets see as the month goes back to hardcore diet again. . .and then some more heavy weights!

6 Months gone Lets review

Hello Iron peeps So in the past I wasn't always as serious as I should have been but the past six months I have been rather focused so I looked through some pics and (I will do more for the next six months) but I had two almost similar poses with six months difference and there is some difference (not enough will train harder) but here we go Next week I will post some pics that I would like to review again in six months but for now I only have this one. . .

So next week I will do a little photo session mission and then reflect back on it in June 2013 and see what if things are still on good track. . .I am sure the next six months will have much better results than the past six months As I must admit I feel much better stronger and definitely the muscles are harder more vascular and shows a lot more. . . .

Training continues with great progress. . .

So after a different week filled with new challenges, yet very enjoyable it was time to get back to training tonight. . .And I have to admit it was a great training session the rest did me very well (I took 2 Days off) however I wont be doing that again soon. . .Even though the muscles shows more power after some rest the joints suffer more and there is a little loss of tightness. . .I found some new essential mind motivation over the weekend just to kick everything back into gear again. .

check it out here: http://www.youtube.com/watch?v=jLrHqPYKdE4&feature=share

I have to admit the hardest part is keeping the diet in check (Especially over this time) and then keeping the head straight . .but with some focus and thought it will all be maintained so just an update of the schedule I am doing the HST for 4 sets now and still only cardio 1 set per body part. . .To increase very soon as I have picked up a bit of flab around the midsection (It is definitely the Peanut butter Sandwiches) so I will be going over to toast shortly. . .

No major changes for this week ahead planned as of yet the bench I have upped the weight to 130kg's (286 pounds) and if all goes well be on 150-160 by mid 2013 lets see what happens then I also upped the lat training slightly and that is about it. . .I will do a full weight report in the coming week and a measuring session to track the progress properly. . .

So with all that I hope each and everyone massive iron success for the coming week and may the festive season not destroy any one's goals dreams or wishes. . .

Some of the training pics from tonight's session:

Back is developing ok driving some weight and more sets soon lower back is never gonna be much due to the little issue I have with the bones there but that's OK for now (Excuse the blur the photographer is only 7) biceps needs loads of work but they are feeling it again and tri's will happen soon. . .

Yes Ok Chest needs to come up more but it got troubled tonight 130 for me is new and heavy. . .Bi's need more width and definitely more peak my focus for the next month to get them pumping well again. . 

So Ok Iron peeps may you have a great night until the next session and some more info coming up in the week - new supps and more. . .

So a little update!

Hello friends of the iron, fans of steel and followers of great bodies (not mine, the pro's man). So I hope you are all gearing up for a great holiday season, I am still gearing up for it . . .Massive session planned for news years eve (go into the year with what you want to have in your year . . .

So for the holiday season as I posted my updated program not too long ago I had to revisit my intentions today due to the immense mental strain I place on myself and not having any form of slowing down I had to decide to make a little tweak. . .I have stopped losing weight (dietary increase) and muscle stiffness returned tonight for the first time in quite a while. . .I have figured that perhaps I should re-instigate the higher cardio. This is slightly problematic as my training sessions already last between 1 hour 30 minutes to more. .

So I will up the sets a bit doing 4 sets per exercise as per my last training regime and whilst not doing the 6 in a row one day off but rather 2 heavy sessions (2 days) and then the 3rd day only cardio work then again 2 heavy sessions, and one cardio day and then again so forth. .

So this essentially means that I my week will work as follows Monday and Tuesday heavy training and Wednesday cardio, then again Thursday and Friday Heavy training and Saturday Cardio. .and if possible Sunday off completely. . .it still translates to 12 sets per body part of heavy training and 10 sets cardio per body part so I will see how this impacts the body as the flab is just not doing it for me. . .again the diet is staying (ok perhaps I will leave the addictive peanut butter sammies) but the rest will stay. .and then lets see what happens. . .

I took tonight off as I had to deal with some intentional emotional attack and some headache but will be back in full swing tomorrow night. . .whatch this space. . .watch out Mr O, I might be gaining slow but when I get to the heavier side I will be coming for you. . .At least that's what I keep telling myself. . .

So here are some non training nor pumped pics of the past week. . .

Not Quite horse shoe shape but the rift is coming along swiftly, I will definitely start working those tri's during the coming weeks. . .

Yeah Mmmmm Still needs some more weight I did a good session last night (I can still feel the burn) so will dome a measuring excersize soon and then well be ready to give proper feedback. . .and if the monies prevail I will cover the Pentagram on my arm . . .

The BB Camera really distorts the pics my hands are much smaller 

Vascular development has slowed down slightly. . .but with the new 4 sets it should get back on track and if not I'll just go back to 5 sets. . .

So the last session I did I finally went for heavy leg work again and wow what a frail walking day. . Shape should come soon. . .

Well Iron freaks I hope to be able to post again soon and lets get the muscles working again. . .May you have a great week ahead and keep pushing hard. . .

Serious matter ahead !

Well Iron Peeps and friends in fitness and health . .so it is the time of the year that we are to reflect on the past year and what have been done . . I think I gave the last part of the year a big knock with still a few weeks left to go. . So Its time to get super serious for the next year so as in mind my body must follow so I have devised a new little plan for the next few weeks . . .Lets see how this one pans out. . .

Until next week I will report on the pro's cons of my new plan mmmmm. . .

I basically have two session which will alternate in following days so I will do the above cycle for 6 days and 2 days rest . .

Quick Update for a few friends

Hello iron peeps so I get asked alot why I dont eat sweets , dont drink alcohol and how I train etc. . .I am but merely a beginner only being training seriously for the past 7 or 8 years on and off its only been in the last year that I got my act together and stuck to a plan.

But here goes. . .Again as you should know by now i work on the principles of HST train every muscle of the body every day for about five or six days and then take a day rest or two. . .

So my training are currently as follows (I change it rather often) but this is the current sessions I'm on

Bench Press (275 pounds/125Kg's 3 sets 15,12,8)
Shruggs (275 Pounds/125Kgs 3 sets 15,10,15)
Seated military press (132 Pounds/60kgs 3 sets 10,8,8)
Bicep curls (110 Pounds/50kgs 3 sets 10, 8, 8)
Tricep Overhead Skull Crushers (88 Pounds/40kgs 3 sets 15,12,10)
Wrist Curls (88 Pounds/40kgs 3 sets 20,20,20)
Lat Flyes (132 Pounds/60kgs per side 3 sets 8,8,8)
squat front (253 Pounds/115kgs 3 sets 10,10,10)
Calve Raizes (235 Pounds/115Kgs 3 sets 10, 10, 10)
Chrunchies (No weight but emphasis on contraction 4 sets 10, 10, 10 ,10)

The right after my weight session I do a cardio session all the above excercises 1 set 40 reps each with 10kgs (22pounds) I will however up cardio again in the new year. . .

My Training lasts between 1 hour and 15 minutes to 1 hour and 45 minutes depending on how much breaks I take inbetween I try and not rest for more than 30 seconds in between sets. .

so that is my training regime my diet is just as basic and are as follows. . .

4am - 2 Weetbix biscuits and half a bowl of raw oats, Joint Support Caps, Multi Vitamin, Vitamin C and a CLA capsule

9 am - Whey Protein Shake in water
12am- Two Chicken pieces and a baked potato + CLA Cap
3pm- Whey protein shake
5pm - Four slices of brown bread with thick peanut butter on
6:30pm - Pre training N.O. Creatine Loader + Either M-Stak or ZMA
8pm - Creatine post work out and Supper of the day generally meat with salad
10pm - What ever is available apples or Bread or whey protein. .and a CLA Cap

Then I try and get into bed before 11pm to get up at 4 again. . .

So far this has been good for me so far but I will improve it as the monies get more and better. . .So I hope that gives you some insight on what I do for I am currently physically. . .

I am going to see if I cant go on a bit of a bulking session and will update the diet accordingly but its all depended on income generated for now. . .

So here is the pics of the last few training session . . .

Bicep's still need some peak work (OK Loads of peak work - Concentration curls) but for next week when the training gets updated again. . .

Tri's are getting better not a very flattering pic here but OK

Abs picked a bit of flab again as I have increase the volumes of foods consumed but lets see what happens in the next three months. . .

Shoulders has been down a bit with neck injuries but getting there in time. . .

So thats me in a nutshell for now take what makes sense for you and try it I have to admit the factor I think that contributes most to my body getting better is the persistant training I train 6 days a week with one day off. . .

Another niggle-some injury

Hello Peeps of training well after a massive training week last week by Wednesday I twisted the spinal muscle underneath the traps, I took a few days off and then re-engaged the training on Saturday night and in being careful I hurt the vertebrae under the muscle to such an extent that I am seriously considering torture tools . . .(just kidding) but the fact remains I have to get a bench my back flat on the floor forces the lower neck vertebrae to undergo some severe stress hence the neck problems every now and then this is the second neck injury in what three months or so. . .Well I got some joint support to see if that cant also aid in the recuperation (Shoulders, Left wrist, Left knee, right elbow and then the neck. .) which is suffering a bit lately. . .Surely a sign off going over to the heavier weight family now. . .So I definitely don't see this as a negative but rather a positive reflection moment. . .I have to get a bench. . .to stop these issues and possibly  some knee wraps as the knee caps are taking strain on my squats. . .but its all good going for gold all the way. . .

So here is some pics of the past weeks training. . .Next week will be a little touchy feely will have to see what the neck says (The niggles are minor) and lets see what the Joint supprot is made of (Put it through some good testing)

So not sure if you can see the cramping/Strained muscles from this pic but the traps went into spasm after the muscle underneath was very sore for two days here. . .

So my home remedy for now it offers about 30 minutes of release after training 9Its very hard to train around a stiff neck . . .

Shoulders is now looking like its growing faster than the biceps but in good time it will definitely start picking up again just have to get all the niggles out and then re-engage fully

Bi Tri Split not showing as planned but with some more cardio coming it will be there soon

Yes I know the abs took a few steps back with the new increased diet (more food) to bulk up a bit but it will get back to shape soon I am also going to increase the cardio quite a bit . . .

Vascular improvement still getting better and better but the increase in the diet has had a little effect but with more cardio it will definitely improve soon . .

So Ok Peeps may you all have a great training week ahead I am not quite sure how long the neck will keep me down but it cant be long I will decrease the bench press weight a bit and get back to it very soon and invest in a proper bench soon then the chest development will also improve . . .loads

but until next tome have a good and safe iron time ahead. . .

What an amazing time, Training living Hello life

Well guys sorry I am so caught up in my own life that I forget posting (don't fret I still religiously train every day) Things have really been shaping up. . .My fat loss has decreased a bit mainly my own fault (Peanut butter addict) but Working on it every day . . .

So I started my Weight loss Bulking season yesterday. . .Still doing the intense dieting thing chicken and Whey protein with veggies and then some each day. .but things are looking up I have to admit. . .I feel better than ever before. . .

I am training on Full body HST Again with a little less cardio (Need some mass now) So I do my whole body daily for 3 Sets the usual suspects you should know but will upload a regime in the week. .Nutrition is getting better and better, Supplementation is almost on par and things are looking up for some improvement over the festive season (I have run out of weight for some exercises) but that's a good thing. . .

So here is some of the latest pics . . .

Abs is still quite a bit flabby especially with the new less cardio they are stagnating slightly but I want to get them bulkier for now and will focus on getting ripped next year May time again. . .

Shoulders is facing massive workloads and I intend to increase the size in the coming months (Loads of hard work ahead)

Vascularity went down slightly the negatives of bulking a bit but but in good time yes the vascular mass will increase quite a bit. . .(More hard work ahead I am excited)

Lat's is back on the training roster (still a bit scared of the back issue) but taking it a day at a time

So thats me for now Iron friends, Thanks to the Grace of God I am allowed to continue and ever thankful for every breath a blessing, carry on and be strong till next time. . .

Still On Par but diet to be re-engaged

Hello Iron freaks and friends as you know its been super busy, I still train loads, its just hard to post every time after a session as in the past I have had a good weekend off of training and now back and re-engaging for the next cycle of hard training and increasing in everything with new belief in the self and a new spirit of success looming close at hand. . .This years has been super tough but worth all the pain and heartache so far . . .The Body is smiling all the way it has improved immensely and will continue to do so with hard work and loads of effort still to come. . .

I will give a diet update again in the next week as well as share my newest training update (Something I change loads of times. . .I Know. . .

So the past week showed some results but the coming week will be filled with even more and more as the intensity and weight increases. . .

So the biceps is getting along with some heavier weights and being cycled between hammer curls dumbbell curls and preacher curls and bar curls they are definitely feeling the pressure

Triceps is slowly starting to show that they would also be interested in putting out some size also being cycled between excercises

Shoulders is rounding a bit and man are they in for a surprise their cycling has just started and they are not that happy yet

Its hard to get a nice clear shot of the pecs actually showing how they have improved but yeah they are on the verge of running out of weight mmmm very difficult situation with them currently and again still no bench but all good time and faith. .

vascularity comes and goes yet the forearms regresses slightly I felt and from now will pay the price for their little reduction over-site 

Again shoulder yeah its coming hang in there they will still wish they where never thrown into the new cycle. . 

Ok Peeps well until a little later I will definitely share the new look training program soon and some dietary updates and hopefully some supplements again soon . . ..

Time for a little break in the game

Hello Iron friends and followers. . .Wow it has been an rather amazing time Training wise the last couple of months massive improvements and obviously loads more to be done, Tonight I couldn't train properly some life issues got in the way. . .My Elbow is really hurt as well and my back is again acting up. . .Wow I think a possible mini holiday would just be the right thing I can possibly prescribe at the moment. . .So I will be taking a few days off of training. . .(Wow I can't really imagine it but OK)

I will Take the Thursday off and commence training again Sunday Night that's like what three or four days for the back to just go back to its week self and the elbow which is really sore some time to recuperate as the weight loads are getting higher and higher again. . .Next week I have some severe training schemes to throw at the muscles and to see what happens. . .

Next week I am also cycling of of the ZMA and Inferno. . .Slightly worried about drive but will just continue as before and will just have to work hard at focusing the mental muscle to get it done. . .

I don't have any alternative solutions yet for the off cycle except still stringent diet and loads of effort in the weight classes lets see I might still shock myself as I still intend to increase the intensity. . .The past week has been lagging with some soreness and joint pain and some life issues to overcome but next week I shall be well rested and ready to bang the iron back into submission again. . .will update the new regime and methods behind the madness (hopefully include measurements as well) soon and weight wow I haven't been on a scale in ages. . .

Some of the last sessions pics. . .

So for a few days I say rest and rest well my iron helpers for I when I pick you all up again it will be with rested and ready little soldiers so take a few days and cool down next week we will honor each other again. . .

vascularity is definitely improved and improved now just some more fore arm width but in good time it will heed the irons call . . .

Bi's is a little flat I think the sessions has become to long and intensity to low so they are a bit under the weather. . .

Slowly but surely abs is still progressing just that lower layer of fat that needs to urgently be attended to as well as upper chest is drooping slightly

Chest tightness is great however a little flat at the top and needs more bulk when flexed all things to get working on as soon as possible. . . Until next week with more results and possibly a few more sick ideas on how to get the muscles listening quicker . .

Still going Strong

Hello iron Friends well I haven't stop training Since the last post just been a bit insane on the time effort scale, I am again on a new and improved schedule (I know I chop and change loads) but I guess that's how it happens you feel what your body feels and adjust to what feels better harder pushing more and more. . .

So as promised the diet and nutrition I am on for those who are wondering, I would say there is some room for improvement as well. . .

Its still a touchy feel process, Well most important thing in the diet I do is No Sugars, No sweets no Fat off the edge of the meat yes, No drinks with gas no alcohol. . .I still have to drop the Nicotine which is a whole psycho program on its own. . .

So I do a basic meal plan (Which I can afford) will change soon as I get funding. . .

6:00   Breakfast (Weetbix - South African Porridge thing NO SUGAR) Multi Vitamin Caps and Vitamin C
9:00   Small bowl of oats (No Sugar)
12:00 Chicken pieces and a baked potato (Skinless)
15:00 Another Small bowl of oats
17:00 Pre Training (SSN Muscle Junkie Psycho Pre Workout 12mg, SSN Muscle Junkie Inferno- 1 cap,    
          SSN Anabolic Drive ZMA 2 Caps )
17:30 Training (SSN Crea Mass - On Completion)
19:00  Supper (what ever is available meat and some carbs and nice veggies)
22:00  SSN 100% Whey Protein with water (milk and ZMA dont mix)
24:00 Light Toast or Another Whey protein drink depending on my hunger)

I know the supplements I am using I only use 1 quarter of the subscribed values and yes the results are great as soon as I have a more stable income I will increase the Supplementation and healthy foods into the diet especially on the protein side (just whey)

So with that said vascularity have improved insanely well for me the results are amazing , I have to admit I do work hard whilst training only another week on the Fat Burners and ZMA boosters then I will cycle it off for a while probably if finance permits going on a 3 week Methoxy interleave and when that's done, I will be able to switch back to the Anobolic Drive of SSN for 20 days, and The SSN MJ Inferno and again after 20 Days Cycle off for three weeks with Methoxy. . .And lets see how that builds up (These goods are expensive).

So with that there is way more on the training front that has now changed I am back to doing 5 Sets per body part just feels more natural and I get the illusive pump a lot better with some HST based cardio when complete and the cardio days I don't cycle down the weight any more I start with 40kg's and finish with it for 6 Giant Sets and then do one cool down set after wards again one heavy session HST with small cardio and  the following day cardio for six sessions and then I take one day off. . .It seems to be working for me at this stage. . .

I will also have to join a gym again soon, after the news of my back I have been a bit bad and training the legs again just slightly lighter and more controlled than in the past but I can feel the back moaning. . .So have to be very aware. . .

So that's me for now I guess I will change things up again soon I work with what I have and what I can afford and it seems to be working out OK for now. . .I am working on putting in some effort into getting the supplements sorted more and increase the diet quality but all in good time. . .

Here are some of the latest pics. . .

Biceps Took a knock on me not being able to do proper curls and only preacher curls, but still the improvements is there and with more hard work I am sure the new 5 sets again will improve it faster. . .

Vascular Improvement and overall muscle shape improving but still a long way to go especially with the heavy, hardness and striations

Well the legs are working, Medial side coming up nicely but the rest still needs heavier harder work and weight all in good time as the finances improve 

Calves is showing basic results but will be blasted some more and more and more until the start showing the same results as the upper body

Chest is hardening very well and lifting even though I don't have a bench to complete with full range of motion but all in good time (I will work it harder) cant go heavier don't have a long enough bar to handle more weights currently doing 125 kgs

Abs are slowly still getting up and lifting I guess I am going to increase the abs workload soon and more Cardio as the lower section of the belly still doesn't want to go away although the fat density is a lot less but all in time there is way room for improvement and lots more to be done. . .All in time as most things are directly proportionate to income and having to get some more equipment in good time. . .

Keep at it and keep going heavier and faster for Cardio to get better results I believe that I can still improve intensity with another 40-60% if I can stop the nicotine and then increase by another 10% each week as I get fitter and fitter . . .

So Until Next time!

The Bodies Weekly update, goals and some tips. .

So Hello Peeps Well a whole week have passed and training for the past week has been rather good I must admit I gains some strength (Forced it through) the weird styles and exercises I have to do is still a bit weird but today the back has no niggles no sore (its still stuffed) but I can start including Lats and leg training again from today on-wards so hopefully growing the lower part of the body again. . .

I will start with my dietary section in the next week as well and a weekly update. . .because this is the first week I wont share the measurements yet only next week sorry . . .

Plan for this week:
So I intend to push things a bit harder the cardio sessions are great and really getting the sweat out and the fat burning but it needs to be increased so I am adding more speed and less rest this week and then going for 8 giant sets. . ie 1 set is the whole body's exercises. . .with more reps and lighter weight. . .and will do the increments as follows 40 (10reps) 35 (12reps) 30 (15reps) 25 (20reps) 20 (22 reps) 15 (25 reps)  10 (30reps) 5 (35 reps) and see what effect this has on the pump, heart rate and sweat factor. . .Then on the heavy side I will again try and incorporate the two sessions I used to do in one session IE the full HST Cycle every second day and decrease the set rate back to 3 instead of 5 like the past few weeks as I felt I got more gains on lower sets more reps than on more sets and less reps weird however ready to play around again at the end of the week it should amount to 4 HST Sessions and 4 Cardio sessions and in the week per body part sets will be 12 sets and aiming for 15 reps again. . .and then 32 per body part cardio sets which should show some new results . .

Then I have to continue to up the weight somehow (Weights are really expensive) but lets see what happens I am also running low on Creatine Post workout and will have to either win some more some how or make a definite impact on the weeks work to get some funds together (My Customers who havent payed yet watch out) . . .for in the next two weeks I want to also start using Universal's Animal stack II (Very Expensive) and increase my protein intake (somehow) still not doing any sugars and limited carbs yet my goal for this next week is definitely get the diet more organised and down to a more reliable stable process and see what effect it will have (It is the game changer after all)  but more on diet and dietary ideas in the next week . . .

The supplements I currently use is awesome but I only use it to a quarter of their potential believe in making it last a little longer but before next month I want to start using full doses and really push the envelope all the way. . .the holiday season is coming up and I want to be completely flat bellied and have way more vascularity by then. . .

but so far here the last pics of the last session and some notes on it. . .

Upper body is really shaping up slowly but surely (Pumped After training does look good I am actually still very small) midsection still loads of cardio to come this way (love handles must be eradicated . . .Chest needs more lift (Bench Please) , Lats is getting engaged again this week and deltiods's definitely needs more roundness and fullness so up the weight there for size and lats and traps will be trained again this week (as the back seems to be feeling better still nothing serious as the issue is not the pain but the defect) . . .

Biceps got a little flat might be due to slight over train to get it more vascular front and back Delts displaying better here still more roundness and traps is also getting engaged again this week heavy and hard. . .

Split crevasses between the muscles needs to be toned up so more cardio is required and at a higher rate. . . 

Triceps is finally pushing out a little must be the new close grip presses as opposed to tri extentions just a hint, I guess will monitor them a lot closer and have a definitive new plan for them soon . .

Well So thats the new weekly update Next week I will include measurements goals and weight (yes weight) . . .

Focused and ready . . .

So yeah after the back and now a little shoulder niggle tonight I feel focused and ready to continue to a higher level. . .lets see if any new ventures will arise that will aid in my personal development even further albeit hi will continue to push onward. . .

So My training has changed quite a bit . . .I am still not quite sure how to handle the back (It still remains sore every day) yet I now train completely around it making sure it doesn't have to do anything. . .

So there is no more massive sets or anything the weights are still relatively heavy however I don't stand up so here's what I do basically split into three sessions (3 days) two HST (drop set) Based and one cardio focused. . .

Session 1 (this is the heaviest day)
I try and keep the rep range between 12-15 for each increment drop

- Bench Press (125kgs) 5 sets dropping the weight in 5kg increments . . .
- Close Grip Triceps Press (50kgs Cambered Bar) 5 sets dropping the weight in 5kg increments. . .
- Shoulder Press Dumbbells (25kgs per side) 5 sets dropping the weight in 2.5kg increments. . .
- Preacher curls (25kgs per side) 5 sets dropping the weight in 2.5kg increments. . . .
- Wrist Curls (40kgs Straight Bar) 5 sets dropping the weight in 5kg increments. . .

then I do a small Cardio mission 2 giant sets with the straight bar (20kgs) for 30 reps (or close to 30)

- Bench Press
- Close Grip Tri Presses
- Shoulder presses
- Shrugs
- Bicep Curls
- Wrist Curls
- squats
- Calve Raises
- Chrunchies
- knee Raises Straight
- alternate Knee raises Side ways

so that's the first session. . .


Session 2 (this is the Alternate day)
I try and keep the rep range between 12-15 for each increment drop

- Chest Flyes (25kgs Side) 5 sets dropping the weight in 2.5kg increments . . .
- Triceps Extensions (20kgs Side) 5 sets dropping the weight in 2.5kg increments. . .
- Shoulder Side Raises (25kgs per side) 5 sets dropping the weight in 2.5kg increments. . .
- Concentration curls (25kgs per side) 5 sets dropping the weight in 2.5kg increments. . . .
- Wrist Twists (10kgs ) 5 sets dropping the weight in 2.5kg increments. . .

then I do the small Cardio mission again 2 giant sets with the straight bar (20kgs) for 30 reps (or close to 30)

- Bench Press
- Close Grip Tri Presses
- Shoulder presses
- Shrugs
- Bicep Curls
- Wrist Curls
- squats
- Calve Raises
- Chrunchies
- knee Raises Straight
- alternate Knee raises Side ways

so that's the alternate session. . .


Then the Third Session or Cardio Session 
 here I do 5 sets using  1 giant sets with the straight bar
(20kgs) for 30 reps [Giant Set 1 & 2 ]
(15kgs) for 30 reps [Giant Set 3 & 4 ]
(10kgs) for 30 reps [Giant Set 5 & 6 ]

- Bench Press
- Close Grip Tri Presses
- Shoulder presses
- Shrugs
- Bicep Curls
- Wrist Curls
- squats
- Calve Raises
- Chrunchies
- knee Raises Straight
- alternate Knee raises Side ways

so that's the cardio session. . .

so that is currently where I am at no heavy legs no heavy calves no heavy lats and no heavy back most of the exercises I where the belt (no strain on the back) I promise. . .Yet I will have to get a leg solution (gym contract) soon to eliminate me looking like Popeye soon . .Hopefully in the next few months . .

Well that's me for the night here are the latest picture updates

Fore Arm Showing Signs of growth and some vascularity even though its a little tired here. . .

Tri thickness has improved but no horse shoe yet . . .

Again Biceps are very hard to display when they're a bit tired struggling to get a good contraction here

Aha that's a bit better volume is loads better striations not so much but coming soon . . .Volume has increased well and hardness is almost where it should be just more size . . .

again the vascularity effect that is slowly starting to build up . .

From this angle it looks terrible but yes the lower belly is still left so I guess some more cardio might be coming soon . . .but the general ab development is good its strength and size has come up a bit under the massive layer of fat to be burnt away with more cardio. . .

So the plan is to continue on this track for possibly another two weeks funding does not allow more weights or any machines to get the back in shape again but working on it . . .Then i will change again possibly increasing workouts to do three cardio giant sets and cut out the purely cardio set or something like that will have to see what happens first . .or possibly do 2 HST cycles one Cardio mass cycle doing perhaps 30kgs and 8 giant sets . .and then another 2 HST Cycles and again 1 cardio day (if funding permits) possibly stationery cycle and then a short 15-30 minutes cardio session as well. . .

Tomorrow I will discuss my current (far from perfect diet) but as funding and shape comes together I will better it and results will also improve . . .