Finally have a bit of a plan for this coming year!

So the past year has been great I dropped almost all my flab and then slowly started putting some of it back in an attempt to gain some more mass before the holidays which worked to some extent but the year was tough, So lets go there lets look at this past year "quickly" I don't like dwindling in the past any more its done over finished!!

I started the year out wonderfully with a bench of yeah I still cant believe it 150kg's/300+ pounds what a feat for me then unfortunately I hurt my rotatory cuff in attempting more I guess my body wasn't ready I was pushing for too much weight too soon well, that was the story of my year I trained around it for quite some time I guess I had 10 or twelve voltaren injections throughout the year to help soothe the after effect and seem confident that it's still not sorted out but will continue to improve into the next year . . .So that was my biggest concern and then I pulled my lat muscles which caused a few days off of work which also caused about 3-4 months worth of worry and sorrow but all seems fine again. . .the dieting went well with a little loss of appetite (and after a weeks flu medication I am struggling now more than ever) but alas I am focused for a great year ahead no injuries just massive gains, So i took loads of supplements loads of foods mostly protein and remained relatively the same weight with some growth (well either that or give up) but the years been good I did well I must admit for me!

So with that little look into the past year hows what is going to be happening in this coming year mmmm I am excited definitely! yeah its mass cardio and mass carb time for the next year lol my abs are shocked at my desition but my stomach loves the idea it cant weight for 95/105Kgs to hit the shoes again and the wonderful treats it will be allowed again love the idea lol. . .

So Diet will be more red meat (lots more) and less chicken! I will add in quite a bit more carbs potato's and oven baked chips mmmm heaven! the veggies will stay but in different locations earlier in the day and not so much focused for lunch and supper, the eggs will remain but with a tad more oats in the morning as well (That does get hard but with a bit of focus it can be done easily) and early mornings don't forget the early morning thing!

So it will look something like this it will also show some supplementation details I guess:

Wake Up
Cardio Session 01 (HST BASED free weight)

Breakfast 
Eggs and oats with vitamins and minerals

Tea
Steak and veggies

lunch
Steak and chips with bannana

Tea
Protein Shake and bannana

Supper
Meat of the day and rice or pasta (will still work that a bit)

Pre workout
Creatine mixed with No and ZMA

Workout of the day (I know its and odd space but I have 2 kids to raise and a full time job those take preference over everything)

Post workout
Creatine and BCAA's and Protein shake

And early sleeps!! no more mister one o'clock updates or anything like that its for the weekends

Training has changed quite a bit in the the closing pieces of this year and it has been rather strange working around all the injuries so I am going back to basics this year focusing on complete perfect reps all the time and pushing the set range up a bit ie  training will remain the same as the last post every body part twice a cycle but doing more angles 4 sets per exercise and 3 exercises per body part excluding warm ups!

So in general it will look like the below

Yes I know its not all very detailed but we will get there throughout the year its still a few days before the new year so relax I will give some details as the time progresses and as you should have noticed by now things change quite considerably during the year and might change so no use typing out a book if its gonna change in any case with training it generally changes loads. . .

But I feel good about the coming year and hope to achieve some level of pride at the end of 2014 in accomplishing most I set out to do lets see there is so much coming in the new year that I am rather excited about the results its gonna be a great year all round its going to be amazing to train through it and face all the unique challenges on its way definitely a life changing year ahead keep at it keep focused and keep loving what you endeavor!

As the year draws to an end the time to reflect upon the past year is upon us!

Well not quite yet, I will do that closer to the year end but a little training update is in order I guess. . .So what happened the past few days I have been struggling with a powerful flu virus that aimed to destroy all the gains and fitness built up in the last few months. . .But no I actually spent a great deal of time relaxing (whilst being sick! and I must say it feels like almost all the muscles are working perfectly no sprains and now tightness as if the flu was mandatory rest for a tough training year past. . .I do hate being sick as it feels like I am loosing time to train so today after being man down for 6 days now I took a stroll through the neighborhood just to get the heart pumping again. . .

TIP:So what tip do I have for you this post perhaps something I take quite serious, do some research read up on what supplements to use what exercises to do and watch videos of the pros they are filled with an amazing amount of motivation! (thats a biggy) and loads of other little helpful tidbits that will help! try it get a look you want and follow that persons regime (I know we are all different) but some things will help!

I have no plans yet for the upcoming two weeks which will mainly as soon as the cough is gone focus on getting the fitness back on par and starting slowly and lightly to get back on track here by mid January when I will kick off my massive campaign for size . . .the diet is set up (less chicken more beef ) and hopefully by Feb I will be able to do a proper analysis again as it would be unfair to do one now. . I feel 10% smaller than the previous check up but will gain again soon. . .I have no real training pics as I haven't really trained very well but let me quickly see what I can post. . .

Sorry this is all I have the day I got the flu how amazing!

Long Awaited Training Update

so sorry for not posting in what feels like its been a month . . .However nothing that special t report . . .especially as we are going into our holiday season  just two more weeks then there will be some sorely missed downtime. . .I must admit I think this years review will be rather interesting what a year . . .

training has been going so so with a few more niggles since the lat problem it has since surfaced again and again in the past few training sessions to such an extent that I had to change my sessions to more focused sessions on body parts and perhaps see where it is going!

I am still 100% engaged but are suffering some days more than other but still bright eyed and starred skies all the way . . The shoulder is on and off doing OK can now bench up to 120kgs (+/-240pounds) but its still a bit shaky and the shoulder does still hurt and the newest little niggle is a nerves being pinch under the lat that causes my whole right arm go numb but nothing a few anti inflammatory meds doesn't sort out.

But my Doc said no worries just some physio and a visit to the chiropractor should sort it out (that's for next year though) gotta save up for it I suppose. .

TIP: The best thing I think that has worked out best for me is the time under tension the more time your muscle is under tension the better the micros tears and then results obviously you have to also remember to use full range of motion and perfect form but put all these together and you have a muscle working routine that is second to none!

So here is my new sessions schedule please ignore the vagueness I left it open so I can keep it interesting and ensure the muscles are always worked from all angles and as heavy and efficient as my little structure can handle. . .

There is now two sessions one in the morning and one in the evening the eve version is the mass training session where I try and do about 8 sets per body part with some extra's I will see how it goes and if all goes well I will see to either up it or condense it more to get more out of each session. .

The diet is going well I must admit, I guess I will see in February if it is as effective as I feel that I am gaining a bit of flab and will probably have to go an a more focused diet again in the winter months. but that's for next year to see. .

So with all that ready to go here is the latest body update: (Doing little videos for now I think its a tad faster!)

Ok So until the next post I think things will start improving again very soon and the body is starting to react better and better! keep pushing keep working it and keep at it that's all I actually have to say

Just a little update

So as I continued to march onward and upwards the muscles seem to be struggling especially the side that has been so damaged over the past year, Shoulder, Lat, Trap etc it just doesn't seem to end again i am not able to train Lat tarp nor shoulders due to another stretch I wish I could buy anti stretch and just get it sorted but all fair I suppose when you want something nothing will stop you but yourself so I continue to train around it lets see where it goes hopefully Ill be back to normal by next week this time I hope . . .

Traps slowly coming along but with neck down time again I hope I will be able to push them slightly more in the coming months . . .

That looks a bit lob sided, but I suppose its just the way the ca,era angle worked out 

Still Working on the belly fat and back shoulders but yeah it is a bit of a tense situation currently with almost the whole one side out of commission. . .

Side view also looks a bit depressing i have put on some fat around the waist but all for a good cause I will see how much I can still gain in the coming few months and then trim down again to see what it looks like around June or April 2014. . .

Getting back to normal again

Hello Iron peeps so I have had the back tear the shoulder rotatory cuff issue the little issue of a fused lower vertebrae and all I have to say is what ever my knees hurt now and then my wrist suffer and I have stretch my lat yeah issues and issues feeling tired more than I think I am supposed to but all in all with all that said I have never felt better pushing harder and getting stronger its the most difficult en devour I have ever tried and I must admit I am addicted to training, things go through my head like how can I get better what can I do to gain more weight what will the future hold if I continue and continue hopefully some magic so with another loved session approaching soon I just thought Id drop a little message keep pushing keep working at it I still think I'm small and I still think I have a long way to go but if I can anyone can and the feeling is the best so stick to it and get better. . .

The Long Road to re-recovery

So as most of you probably now I almost tore my lat muscle about a week ago and have been off ever since thank heavens it only stretched (still bloody sore) but now the slow long hard road to recovery is ahead so I don't really know how I stretched it? it just happened. . .and man that it have a negative effect because all the surrounding muscles had to work to keep the back straight I had a few spasms neck, lower back shoulder tips what a fun time . . .

The red dots is where the weakened points from the stretch is and the line is where it was actually stretched out badly mostly between the tendons and actual muscle.

So its all feeling nice and fuzzy today so I am starting the long hard road slowly from today unfortunately in my case I cant train anything without engaging that part  of my back in some slight manner as I use free weights and picking anything up seems to be an issue at the moment so I am going to train HST with 10ks all round until week end then 15 then 20 etc you get the idea Doc said should be ready in about 2 - 3 weeks and then take it slow for a couple of months (really) that is what I struggle with most but lets see perhaps the shoulder will also come right now and hopefully i can bench better again soon mmmmm wishing for some monster sessions in October November (that sound regrettably rotten) but lets do it slow and softly this time perhaps it will end up being a good time to refocus and reflect on every little piece of the puzzle. . .I will keep you posted as you can imagine I probably picked up like 5% fat all round as I didn't change my diet during the rest and quickly picked up some flab all round (cardio 30 - 45 mins every second day should get that out of the way soon)

So until next time keep pushing as hard as you can live with the iron on your mind and remember that whatever hurts today will be tomorrow's strength. . .

Never let the scale depict your results

So as you probably know the past month I have been dieting very hard eating loads of calories and then more important loads of protein to try and pack on some lean mass which has always been a bit hard for me and this morning (I normally stay clear of the mighty scale) weighed myself out of interest and what a depressing day after all the dieting I have not gained much probably like 1 kilo or something sad like that and I have training hard and very consistent this month so with that I was a bit depressed and out of focus so upon arrival back at home I saw a iron warrior in public and that sparked new found enthusiasm to continue to pursue the bars and chains as soon as possible and let go of any inhibitions. So I went to plan B the measuring tape mmmm I have gained 2 cm's around the bi's and tri's area so the scale is free to go to a good home (Dustbin) no more scale checking in the next three months lol. . .

Training is going very well however hard it gets (some sessions are very hard. . ) I will share my minute measurements in the next post I promise however I do warn that it is not what it must be or what it is intended to be but work in progress but I will increase the protein and carbs a little (its hard to eat so much especially on non training days . . .

I promise to also share my diet and my diet calculations in the next few posts. . .but all in all I have to say I am feeling better and better shoulder still not functioning 100 percent but training around it (Its almost been a year now) I guess it will never come right but that's OK I still get it to work out hard and heavy. . .neck is completely healed and pushing the heavy weights again (running out of weight on the shrug's again)

So fore some pic updates here we go. . .

Biceps not quite where they are supposed to be but in good time I am sure they will start showing up again lost a lot of vascularity but trying to bulk it was not that I didn't expect it to happen

Abs are suffering every session but with the high calorie diet they are hiding under a little layer of disgusting flab but all part of the plan for now (not much flab expected but some)

tri's are broadening quite well but upper head needs some intense work will soon become a big focus area as the budget permits the purchase of more suitable machines

All in all I am not quite happy with the results so far but that's what its for analyze increase weight refocus efforts and try some more and more I guess that is something to be applied to everything I just find it easiest behind the bars and plates lets see how the diet goes month two (This diet seems to working quite well for now tho) Until the next post with summer coming some more pics and if time permits I will build some more muscle manipulating devices to try and gain some more leg size (Achilles heal at this time) Well that's me for this weird update until the next one keep pushing on keep training hard "Stay Away from cross fit" and keep pushing but as I learned try and listen to your body water up keep healthy and try to keep safe !

Back in the saddle again

Well hello there iron peeps (posting on the go here!) so if its not as good as normally please bare with me. You know you have to give technology a go sometimes . . . So I still have a little runny nose but I started training again. For the first time in a year I did the normal bench and ouch no luck it hurts the shoulder so much I guess that's it for benching normal. And that used to be my favorite exercise.

So I just started again I have updated my training program from last time not sure if I ever posted it (3 day split with a 5set drop plate mentality x 3)

So my diet has also substantially changed in the last weeks I decided its time to eat right. So without going into too much details as there are so many little things but I am doing +\- 50grams of protein every 2 hours and not from shakes real protein and with that I have to burn off round about 6000 calories (yeah its a bit high) I know but let's see where it goes. I will start doing measurements and checks where possible to see what happens.

Well that's me for now here is the last training pics will post some more and go into more details soon..

Abs are slowly starting to show and now I am increasing my diet so much. Lets see what happens.

Bicep getting nice and full very soon

Slight misfortune. . .

Hello iron peeps, so once again 2nd time this year I had a nice visit from Mr Virus putting me down properly this time don't quite know how possibly trying to much not medi-cining up soon enough I was out for a whole week and a half now but its all good next week will start with a new bang. . . At least all the joints had a good rest as I enter my last part of my so called off season mission but enter a new phase with a massive protein increase in my diet and also a bit more carb loading in the coming months which i dont quite really know how it will turn out except for gaining a bit of weight, Ok hell I haven't eaten like this since like 05 or something (Back then I did 95-100Kg's ) but I was a bit flabby so I will see how to fit the cardio in to make sure I dont get to fat and try push around 38g-50g of protein through my system every two hours to a total of about  240g - 250g of protein a day which should be round about 2500 -3000 calories a days. . .

Stock up on water and all the other little essentials to cope with the large amounts of foods going in nowadays I am only on phase one (you eat up to that cant just eat that straight away but in a month or so I should be on target and then Ill give it a big push until about May next year (yes May 2014) and if all goes well hopefully start going low calorie in winter (I prefer it the other way round) but lets see what happens Ill post some of the food pics and diet plan with my estimates and info as well. . .So sorry proper six pack almost got you out and now I'm planning to load your enemy a bit more. . .

Ill be sticking to heavy protein for the remainder and let you know. . . .perhaps I change my mind in November lets see. . .If I can hit 95 - 100 by May 2014 and then trim down to just under 90 in July August 2014 Ill be ok for then then the plan is to push up to 140kg's and once reached to trim down to 120 possibly mid 2015 or even 2016 and then see what it looks like I doubt I will go heavier for my height that is pretty heavy but if 130 or more trim is required i will work on it then for now lets keep to the KISS method (Keep It Short & Simple). . .Thats me for now "Sniff" Until I'm 100% Ill give a new update soon . . .enjoy and keep pushing the iron!

Getting ready for another grueling week - loving it

So yeah the training is going extremely well I must say shoulder is feeling better and better should be able to bench like a monster again soon (Posture problems) yeah Im working on it it is the cause of my shoulders malfunction since I started working on it its already feeling much better . . .I am not lying pulling my shoulders back, chest out yeah it actually works relives the pains and I am really making head way now. . .another week to get used to the new training regime and then Im set to start adding weight

My new training session is still base somewhat on HST with a little drop set mission included I do push it a bit though so I start as heavy as I can and go till failure and also trying to make the muscles "Time under tension" as high as possible and then drop down for a total of 5 sets per exercise and then 3 exercises per body part split into 3 days, and then all over again with one rest day in-between. . .the cardio is now back up to 17 minutes (mostly just used to warm up)but as summer is slowly approaching I will push it up to 25 -30 minutes soon again. . .Lets see what this new change does it still goes pretty well yet I can feel its a bit more strenuous on the body as the previous training regime. . the diet is not going so well especially over the weekends but luckily its my Semi off season will take it up super seriously again in September to get well carved for January . . .

So the training went well this week - No further injuries and no incidents

So some pics excuse the smoking I still have not yet quit but in summer I think it will be easier as it is worse and worse to smoke. . .

biceps looks a bit flat today after they had a good session last night I am thinking of bringing back some preacher curls to add some height and more volume soon (need more chairs) the last one one i used broke

same thing other side

Fore arms seems to picking up slowly probably my most attended muscles however they are also getting better as I no longer use gloves and it does have an effect on the grip strength and more

Left bicep doing so much better than the right hand side possibly might be a posing issue traps also looking good  triceps needs way more work. . .

Front Shoulders are really looking good  sides are in progress and abs needs some serious attention but all good for September . . 

Lats has also done good so far they are getting better and bigger being more pushed and better soon lower back getting better just need some serious thickness bet lets see what happens in the coming few months. . .

Well thats me for now until next week as I approach my last month of eating dirty and being lazy on the cardio September is around the corner well almost and then back to cutting lets see what happens for summer 2013/14 and I promise ill try to tan a bit this year . . .

Off season prematurity

So in my semi off season in which I am now eating almost double what i normally consume, yes its healthy I have to say that my planning somehow didn't quite work I am still losing weight and fat my abs are looking better and better and tighter and I continue to drop the frail baby fat everywhere so what the hell I am completely off of any fat burners now for two months and my body is burning the foods like a machine which is good except that i really wanted to gain a bit of flab at least I am still only doing 16 minutes cardio daily times 3 and the weights are coming up again after the injuries (not to mention the pains is still there) but yeah like Mr TC Fletcher so unceremoniously states its still my set (best motivation ever)

I did go through some pics just to make sure that I actually did increase my muscle size in the past year as I was feeling rather down by the fact that I felt smaller than ever the past week and the vascularity that seems to come only when I'm training but I feel good I went through a massive amount of pics and have admit yes I look my best ever Ok I have been much heavier (heaven only knows how much I ate back then as I am really struggling to break the 80-90kg barrier again (ive been 105kg before) but never this well shaped all round even though I feel small and insignificant the proof is in the pics and I'm sure if I start measuring again I will notice that I have actually packed on some decent volume. . . .

I cant increase my eating habits any more I am at budget limit so far . . .supplements are not cheap and I need loads of calcium and joint ease as it seems to keep the shoulder, neck and back at bay whilst im trying to turn into a monster. . .At least apart from being lazy generally (not whilst training) I am assured that my strength has also increased quite magically and I am almost where I planned to be without actually looking at the plan I will share in the near future . . .I have to buy weights again as that is also getting a mission now. . .running out of weight sucks especially of you look at what normal 20Kg discs cost. . . .

But I will prevail I have a few old tricks up my sleeve bricks and dustbins water cans bring it on summer is on its way so training outside will soon not be an issue any more . . .So with all this ranting and questioning I will continue on my general path as always I was thinking of switching to a 6 day split like I did way back in 05 but decided nah I was to flabby then and Although I dont weigh in at 105kg's I am twice if not three times as strong as I was then . . .So staying with HST Based madness for now. . .

So here is my winter progress so far. . .( I wanted to group the body parts but hell no I have to train shortly Pre-workout's about to kick in) So take it as it comes These are the pics I was supposed to post with my 6 monthly analysis

Abs are hard to pose when they are sore but yeah looking better lower part is also now working again after some back issues earlier in this past 6 months's cycle yeah nothing to write home about yet but soon

Fore arms are now working hard again got the home made monster in action again so soon they will be back be reminded that in the past six months I had more injuries than probably in the past 6 years. . .

Chest is getting up again now up to 50% of their capacity before they will start feeling the burn again but still weary of the (censored) rotator joints still not performing as it should be. . .

Back as always seems to be looking better and better and better shape is coming back lats dropped down a bit after again hurting the back with too much and new angular tri outs down about 40% percent for probably 4 months until the back is happy with me again ( I take the slow road to recovery now addays not just a week and back to 100% I feel what the joints tell me as that is my current biggest problem joints and bones)

Yeah chest not 100% there as I said but coming for a comeback soon (hurry I wanna bench properly again)

Front shoulder still a bit bigger than the rest but making a working effort of improving shoulder training distribution to avoid any further rotator issues as my other shoulder is also showing signs off giving in some days. . .

Biceps seems OK here but man they can look small some days will include a pic where they just look so puney more weight more training come on!!

Center back coulomb coming out as I am deadlifting again (yes my back is very dangerous training ground but I am building an overall package not just arms. . . 

this fore arm is looking better and its the one less used nudge nudge wink wink just kidding

triceps is amazingly coming out even though they feel like pulling my elbows apart and I am down 30% on their workload as well

Yeah now the tricep wants to show off definitely coming out but not there yet and just in time as I go for my pure month next month. . .

See from this side it looks just terrible I want peaks and growth and I will get it even if I have to walk on those bi's they better watch out

Legs well what can I say its hard to do legs at home My upper arm seems bigger than my legs but at least they are showing some shape of sorts and starting to show some definition also something that has been taking for ever. . .

Ok sorry its disgustingly hairy and unfortunately I wont shave them until they deserve it ie shape volume striations what else. . .

Side obliques yes they are terrible and they are getting worked not sure how well though from this pic

and then a happy bi to say buy so now on to another 6 months. . .

So all in all I must say I think the progress is there some muscles are up some are down but the general feel  get is they are all looking better definition is slowly coming out a little to slow for me but hell I am trying I am running on 65% intensity currently after a few weird stomach malfunctions and struggling to completely adjust to the bellies massive desire to consume food and burn it off. . .

So thats it a almost propper 6 monthly report I will do measurements in the next post and weights pushed so I can see in 6 months again if much has changed I am aware that on some exercises I am getting to some plateus but will crush them with desire I am sure so enjoy this bumper post and take it as it comes train hard train smart dont quit dont give up and keep it up. . . .

Two Weeks off helped

So with all the injuries and flu and what ever else that could happen in week I had no choice to take a couple of days off (feels like that's all I do)

None the less back to the same regime as i started the year with nice cardio again getting fitter, stronger and mentally more focused. I had some doubts about my training so I just regressed to a better age when things were working better. The joints are oiled again and ready for another six months of as much as I can. Yeah its supposed to be that review time again but I don't feel like I accomplished much the past six months.

Heres the shortened run down my bicep power has been going up insanely yet still lacks volume, my legs are getting fitter and fitter as for bigger not sure?  Calves are standing up and pushing out at least but that's about it.  Chest was out for almost six months only now back to about 40% percent of what they where half a year ago and probably two years down in size (yeah its been that bad!) Shoulders too, triceps stayed the same however they do lift slightly more perkily when flexed, traps has amazed me (they are now officially my strongest muscle weigh carry wise) but now the stiffness in the neck is still there and I had to regress a little but hell I aint stopping. . . .

so I have some shots to share of the past 6 months session hope its worth a look progress was a bit unfocused but back on track mentally now. . .

hopefully the next six months will yield the better results as it is also getting warmer again yippee more fat burning and more pics yeah "Thumbs Up"

Yeah chest is completely flat Shoulders still looked good here they have also suffered severely from the rotator problems

Yeah it get worse than than and then I had to get injured again but building up to that illusive heavy again ( I am small so its a lot for me OK)

yeah traps have picked up on volume but not that cut any more (Winter diets)

I hate the flat chest really its lacking far behind now biceps are getting strong yet no size?

Lats is spreading but also suffered from the rotator cuff next 6 months is gonna show some better results

Traps yeah coming out and spreading nicely shoulders man they need work

Almost back on track it seems

Hello iron peeps wow it has been an amazing learning curve the past few days again, I started almost from scratch after the flu/neck sprain and a couple of extra days off just to ensure the bod is going to be OK I must say the lungs are suffering the most as if I lost all my fitness but the power is thankfully still there. . .
(I am small so its not that much though) but yeah working on changing that as things go on, I started an old favorite of mine to get the chest work on again (Still suffering from the rotator cuff issue (Its been since January thats insane) but yeah so I have split my session back to three 2 days heavy HST day one Upper body excluding chest and tri's, and then second day lower body with chest and tri's, then on the third day I brought back my old HST based cardio drop set sessions and man I forgot how hard it used to be . . .but I made it (feels great to finish a session like that ) Try it it works wonders on every part I start with about 50% of my general training weights and then in increments of 10Kg drop the sets doing high reps and taking very few breaks whole body for 5 giant sets. . .It will definitely remain in my arsenal for the coming summer readying season in September. . .I have gained quite a bit of flab on the off seasonal thinking and there is still 2 months left to go I dont think I will quite make the illusive goal of reaching 95-100 kgs body weight but still trying and then its back cutting again for January lets see what happens . . .I just hope I can get my chest working 100% again it is currently training on about 35% with little sign of improving but lets see. . .

below is some of the last pics I took to map my progress. . .

biceps are taking shape again shedding some flab and growing slowly but surely and the power is getting better and better on the cambered bar but no luck on the straight bar but will focus on getting out more soon - nothing special yet still needs some serious work

triceps are finally showing some shape and division still needs loads of volume and strenght as they are lacking in both departments the cuff issue has made it slightly troublesome but I think it will now be better the coming months

Shoulder top to say the least is a definite cuff issue but working around it to lift it a bit more and see what happens in time if it gets better I am sure I will be able to drive loads more sets through hit

Traps are probably the best muscle group have had until the neck sprain again but as it heals slowly I am sure it will be back to its position as my best performing muscle

ignore the belly I am gaining some flab but chest is really concerning and with the cuff pain there's not much I can do now but wait and make the joints stronger slowly and lightly. . 

vascularity is slowly returning through the extra carbs which is always a good sign for me 

Unfortunately lats had to be postponed with the neck sprain but in good time They need some massive work and their weight can definitely increase (budget come on I need more discs)

So thats it for tonight, diet wise I am not yet eating as a pig but getting there completely off of the chicken for now and for another 2 months then back to the chicken breasts and weigh checking. . .I have been slacking a bit but that's what the off mentality is all about I suppose. . .taking a slight break from the complete focus. . but getting hungry for some heavy and hard sessions soon, all in good time overall I think there has been a alight improvement from last month although I had almost a month off of training but I will only be able to do a proper assessment in the coming month. . .keep training hard and i will catch up with you again soon. . .