Yes I've done it again this time its sticking!

So hello peeps just a quick update as I have quite a bit to do tonight (This morning) whatever!, So training this morning was very hard yeah the HST is definitely getting my lungs back to normal and I will stop smoking in the coming week (No Drugs just quit).

I have decided yesterday or the day before that I want to start winning in all aspects of life for too long have a placed myself second and it sucks, and it was mostly to my great ability to make excuses for not going the extra mile not pushing myself beyond all reason . . .

So I have now done 2 days which is still very humble beginnings i.e. 6 training sessions but getting there if I can just hit the two weeks mark I’m there and then the results will also start showing big time. . .So I place a load of mental emphasis on my training as that is where I lacked the most and now getting it all together. . .Just do it! Whatever it is and whilst you’re doing do it well!

So today I did the following:

Morning session:

Chest Flies 25kgs a side x 1 set of 15
Chin Ups 25kgs  a side x 1 set of 15
Shrugs 25kgs x a side 1 set of 15
Side twisties 25kgs a side x 1 set of 15
Sit ups 20 reps
Hammer Curls 25kgs a side x 1 set of 15
Tri Presses 20kgs a side x 1 set of 15
Lunges 25kgs a side x 1 set of 15
Calve Raises 25kgs a side x 1 set of 15

Cardio I thought it’s still a bit cold to go cycle outside so I did this morning HST Cycle again like yesterday with 5Kgs a side and 30 reps

Evening Session

Dips 2 Sets of 8
Tri Presses lying down 20kgs a side x 4 set of 8

Shrugs 25kgs a side x 4 set of 8
Chin Ups 25kgs a side x 2 set of 8

So from next week onwards I will start increasing the weight per exercise and more as I am just still getting my lung capacity up and my heartbeat used to training again as soon as those are halfway there I start pushing the level higher and then some more and soon the results will show again 

My Triceps had always displayed well except that they are so small and insignificant that I cant help thinking of more ways to get them to grow up a bit I will start implementing more focused training for them soon

Good night and Have a good one

Todays Training schedule Completed

Like I said in earlier posts no more fidgeting around Time to get back into shape or shift out and get old. . .Ill rather train hard. . .So here is the cycle that I have completed today it seems like a bit much but I do it in two sessions one in the morning and one at night with the cardio at night as well Tonight I am training round 12 midnight not the optimal time im sure but things will improve (If I have time I will put weight uses in Kg's down just for interest sake and its still very basic beginnings again so no fear well let me complete it quickly and then Ill complete the post. . .

Now to push some iron . . .
So I started this morning with some Basic Hypertrophy Specific Training (HST)

Chest Flies 25kgs per side, 1 Set 10 reps
Front Raises 25kgs per side, 1 Set 10 reps
Shruggs 25kgs per side, 1 Set 10 Reps
Lat Flies 25kgs per side, 1 Set 10 Reps
Hammer curls 25kgs per side, 1 Set 10 Reps
Tricep Ectentions top 25kgs per side, 1 Set 10 Reps
Squat 50kgs 1 set 10 reps
Calve Raises 50kgs, 1 Set 20 Reps

For My cardio of the day I did this mornings HST Cycle (above) With 5Kgs a side doing 1 Set 30 Reps high speed.

My main course Night Session ( I just completed)


Bicep Curls dumbells 25Kgs per side, 2 Sets 8 Reps
hammer Curls 25Kgs per side, 2 Sets 8 Reps
Concentration Curls 25Kgs per side, 2 Sets 8 Reps
Lat Flies 25Kgs per side, 6 Sets 8 Reps

I think that is a good start to get back to where I was way back in 2009 round there you can check the blogs history to view it, so now for some work and then bed back with some more training tomorrow have a good one peeps and remember nothing comes by easy if you want to accomplish your goals you have to sacrifice and work for it so step up to the plate and get it done!

so from me have a good one

Back on track after some severe motivation!

Hello peeps of the iron rod and heavy weights, I have been working very hard and very ineffective the past few months and today I decided that it is all in the past now is the time to step up to the plate and start doing things the right way or not doing them at, with my training I have procrastinated so long that I actually got over myself and started enjoying the rush of blood through my muscles so I started again today yes the way it should be, I’ll be doing a 5 day split combined with a morning session of HST if I miss either one of the set times I will just have to do both whenever I can. It is time to start doing what is supposed to be done so I took some pictures of my terrible shape as starting point . . . 

So watch where it’s going. . .

I started off this morning with a bit of HST using 2 X 25Kg (+/- 50 Pounds) dumbbell’s and trained the body hard . . .I’m still shaking. I am not even close to a level you can call a fitness level but give me some time I will be getting back into that space soon I have taken some ugly pic’s to aid as starting point . . .I will also do some cardio and start my split routine today (I am not going to start slowly I’m going to start! Right)

so luckily after going through a few rough patches at least i lost quite a lot of weight! not enough yet but better than the past 5 years. . .and now I will even get more done!

From all the physical jobs I've been doing lately my shoulders have actually come up a bit but my biceps have gone down terribly and so also my chest, my stomach declined very well. . .My traps however are almost gone and my lats are still hiding in the back being quite flat. . and my legs what legs they are the worst and possibly needs the most work V

aha in this pic you see a little bit of the old lats shining through but nothing to be proud of my obliques and abs needs a lot of work and will also be one of my many focus points

In this pic you see that my belly has gone down quite a bit but i still probably have about 30-40% of fat around it that needs urgent cardio attention.

apart from the size being gone there is no cut and very little shape in the bicep or fore arm area definitely something to work on and work on hard. . .

So now to get things back into shape on target and improve !