On or Off its time for Phaze Three

Hello iron Friends, Wow the new training regime is kicking my butt blue and leaving me dissolved on the floor after every session and I'm still not working on full intensity but slowly gaining power. . .I took a week off to make sure I stay away from the flu. . .I started again yesterday and man I am broken in a good muscular developing kind of a way. . .super sets yeah OK So I have upped my game a bit I let the weights drop a bit just to get the intensity up to standard (Watching too much Body Building Motivationals on YouTube  but yeah . . .

So I have a three day split session thingy now and still not much cardio (in time) Now worked in with a super set mentality (Leg day works the best)

So to juggle the body around a bit I chopped and changed the normal regime quite a bit

I now start my week with legs (not chest any more)

So I do on leg day monster sets and they work a bit like this
(Shruggs 125Kg's X 8 Reps, Side Raises 15Kg's X 8 Reps, Hack Squats 125kg, 8 reps, Hack Calve raises 125Kgs x 8 reps, front Squat 125Kgs x 8 reps, front Calve raises 125kgs x 8 reps) and I do this superset 5 times and move over to abs chrunchies and knee raises super set 10 reps x 4 cycles. . .

Yes my legs and neck where putty today definitely going to change the definition of my legs with this

and tonight I struggled amazingly due to the lack of weights and bars for now I cant super super set the upper body as I have to change weights and bars too much which has a massive negative impact on the intensity so i do it as follows

Shoulder press 60Kgs x 8 reps, Chin Ups 40kgs x 8 reps five super sets there off
Barbell Curls (They suffered tonight) 60kgs x 8 reps, barcurls (straight bar) 40kgs Facial curls x 8 reps again 5 super sets. .

and then back i do lat pull ups 80kg's side x 8 reps, and then lat flyes 30kgs x 8 reps (just to burn off the flab) and again 5 super sets, However at this stage I could only manage three sets and will continue to push to finaliseation  and then again abs chrunchies and knee raises super set 10 reps x 4 cycles. . .

And then tomorrow its the holy grail of mail muscle the pecs, triceps and fore arms. . .But Ill post that tomorrow. . .

Here is some pics not many as I had a while week off. . .

What is that its definitely under developed calves I see there but don't fret they will be renowned one day. . .Well I am trying to do more but I must say they have improved loads. . .

Upper body is a bit flat after taking a whole week off but in good time say two weeks and the pics will look amazing again and with some funding in the pipeline cardio will sort out that belly flab soon . . .(I have increased my diet as planned some time ago and quite a bit so Ill have to also just see what the effect of that might have on the abs. . .

Obliques needs serious work and maybe a bit of a tan as well. . .coming soon lol

may you all have a great eve train hard face your fears push your limits and get the body you always wanted. . .Its hard but every moment for me is like bliss, its my escape from the world

So begins the off month . . .10 days of hardship

Hello Iron friends and peoples of interest sorry for not being a good poster and updating as i should we have had some severe internet issues in this new year. . .but it seems to be fixed again now. . .so the training had a tough week, first I broke my bench (Chair) mission and will now have to look for alternatives very difficult at this time of the month. . .I am cycling down my eating and had a bit of a cheat day today and bloated are us do I feel the consequences. . .

The new training regime is a killer I am experiencing massive sweat sessions with loads of muscle soreness something I am not generally used to but I have to say it feels promising on the tightness and volume side. . .One big up of the past week is that I have now built my first training machine to do wrists its a little stand with a turning bar that you use your wrist to roll up weight connected to a chain. . .I am struggling to type thanks to it. . .(definitely will hail some wrist results) on the side of the weight chase I have reduced to a bit due to the new training regime taking massive strains on power output . . .but I am sure that in the next two weeks when the heart is used to it it will again start going up. . .

The diet will change up next month a bit more but i have started eating more chasing the elusive 90kg's again for the end march and then onward to my goal of 120kg's (that's body weight) however I think if I continue to sweat as much as I currently do during my session it might take slightly  longer but that's OK as well let see maybe I get ripped for a change. . .could also work. . .and then I think it is a good time to start carbing up for the winters energy burn. . . .thinking of forgetting about the diet for April and May and do massive eating in winter and then trim down again for the summer still thinking about it. . .Well that's my update . . .

Training Tip:(like way in the past) - The good rep. .we all forget about the good rep sometimes pushing heavier and heavier we sometimes struggle to remember the importance of good form always try and stay on form no matter what rather decrease the weight a bit and make sure the form is perfect i.e. if you cant feel the muscle working all the way through its probably not as efficient as it should be I concentrate on feeling it burn from start to finish I do slow reps, making sure the muscle in question is controlling the weight as the repetition continues. Make it contract keep it under pressure don't lock out or lose tension in the muscle and see what difference it has in your pump "blood filling of the muscle" and ultimately your power will increase. .

So here is some randoms of the past week I didn't do as much pics as I used to. . .

Abs are being targeted a bit more yet nothing insane yet but the next thing build will definitely be in the ab destruction direction. . .Chest has gone down a bit due to no bench mission again . . .what a sadness I must say

Front shoulders are picking up nicely yet again now without my chair I used for benching I also have an issue with doing shoulders again and traps and legs (yep they where all reliant on that bloody chair (blessings it broke whilst I was not underneath it or using it to carry the weight. . .)

This week was the first week in a long time I actually felt the Bi's working out seriously again and I do perceive that there will be more peaking and less worrying about them soon. . .Triceps also followed suit and is slowly starting to show its heads . .

All in all another blessed incident free week of training. . .breathing is good back is good and heart is doing ok emotions are little up and down but that's just part of life. .I have some severe plans for increasing some volume driving the muscles to the floor and forcing my little frame to change its appearance day by day. . .Stay healthy think wealthy and give honestly. . .keep well and I will hopefully have a good update again soon . .

A new day has dawned!. . .

Hello Iron peeps so Its been a good week training went well, and after some re-evaluation I came to the conclusion that it is time to spread out my training regime again. . .(yes I change it often but I think that has value too keep shocking the system) So what I have now done whilst starting tonight. . I split my training over three days so training for six days and one days rest (I will still see if the body can handle it!)

So what I am doing now is Super Setting each muscle with three exercises 

Day 1 and 4 :

3 Super Sets Chest (Bench Press 8-10 reps 145Kgs, Chest Flies 8-10 Reps 60kgs, Push Ups Slow 8-10 reps for now with body weight)

3 Super Sets Neck (Shruggs 8-10 reps 145 Kgs, Chin Ups 8 - 10 reps 40Kgs, Side raises 8 - 10 reps 5Kgs)

3 Super Sets Shoulders (Shoulder Press 8 - 10 reps 60kg's, Front raises 8 -10 reps 30kgs, Pull Ups 8- 10 reps Body weight)

Abs I still do every day 4 Super sets (Chrunchies Extreme 10 Reps, Knee Raises 20 reps) . . .

So I will post the rest on the next days i.e. tomorrow as I complete etc. The weight is slightly more difficult to drive as the force and workload of the muscles has increased quite considerably. . .but Lets see if this can drive me over the plateau I perceive to be in. . .Then also on the diet side I calculated that if I halve my protein shake intake I could take in more chicken protein ie 30grams more protein in the my daily intake and that will also possibly aid in growing a bit more I had the luxury of weighing in the other day and came to a magical 85kg's so now again onward to the next milestone 95 and then 115 and from there I am sure everything will be quite different lets see. . .Well I have to see and test it if it works. .

Well here are some pics of after today's (for me a) grueling session I must say it was rather difficult . . .

Traps seem to be responding well no matter which way i train but definitely need more size, lats needs way more spread but that's tomorrows mission

Shoulders are well pumped but still needs loads more volume . . .

Chest felt great haven't had such a pump in a long while and they where so tired here!!

Lower back is unfortunately out due to the fused vertebrae but apart from that the Traps are getting there but again size and volume is what I am after now. . .

Well thats it for tonight hopefully tomorrow I will have some super pumped Bi's Tri's and Lats. . .Will report as soon as i have completed their slaughter. . .Have a good Friday and keep pushing onward. . .

Get your food on!

So after not sleeping at all last night with my youngest having a severe case of the chicken pocks I managed to force myself to complete a massive training session tonight and yeah it feels good I must say . . .Legs and abs and lats. . .so on another note I was asked the other day what I eat . . .Well I eat a bit weird and not completely what I should as its financially a bit of a mission to eat what I know I should but here is a basic break down of what I go through in a day (not very hardcore yet)

4:30 Morning - Weetbix (Cerial) with half a cup of raw oats
5:00 Vitamin C tabs, Multi Vitamin, and some B complex energy tonic (Its gonna be a good day) and some joint support
9:30 Whey Protein Shake
12:00 Three Chicken Pieces, One baked potato and a fat burner. . .(CLA on off Cycle)
14:30 Whey Protein Shake
15:30 One boiled egg
17:00 three slices of full grain bread with extra thick peanut butter (Pre Workout and whatever I am cycling on ie ZMA Complex and Pre Workout mix. .. )
19:30 Supper Generally 40% Protein 60% carbs and loads of salad + Creatine post workout
20:30 loads of water
22:00 2 Slices of whole weat bread with Marmite

So as you can see I am not supplementing so much and I am not eating as healthy as I could but eating healthy is expensive so all in good time. . .I have gained a little bit of fat the past month but its evening out and I will soon start cardio again so then the fat should drop again and I will look a bit better. . .

so here is what some of the prep for the week looks like. . .

5 pre packed and frozen chicken meals ready for one week!

My Little face eggs for the week

And some Chips mmmm sweet and scrumptious

So I am still working on improving my diet as that is the place where you will find the most results diet right and you'll grow right (I know I am still far from eating optimal but in good time)

So after tonight's session I feel great seemed like a good session all in all. . .

See the new fat around the waist . . .Cardio is definitely coming in very soon. . .Chest needs more lift . . .lats need more thickness and lower abs needs cardio very soon. . .

Get your freak on roll out push up and get done with it

hello iron freaks and fans a lot of times I ponder on the aggressive factor of training like sometimes I train hard without being aggressive and some times I aggressively train dot get me wrong I am not an aggressive person but when I train I try and push myself I drive my intensity up and getting focused and aggressive makes the sessions easier and I have to admit more productive so get some blood in your veins and push out to your ultimate limit tonight I went on trying to push harder again Again I am up to 145kg bench mark (I tried 150Kg's and could only manage a partial lift three times but yeah it was a bit hard. . .So I came down to 145 and did two good sets of 5 reps so I am happy now I will be working on get the 145 up more and more and hopefully by the end of this month I will be at the 150kg mark still 250kg's away from my goal (400Kg's) I guess that's what I perceive to be a mans bench press and I am sure I will make it in good time. . .Well So I will do a training and where I am on the weights update next month now I am just pushing to get as much weight on and doing the reps as good as possible without getting the back hurt again so lets see. . .

Again some pics to just comment on the lagging parts and work that needs to be done (I am proud that I have done 6 sessions with one day rest and are now on the second 6 day cycle and still feeling great so I think the second phase of training is going to just be dandy . . .Yeah push on-wards. . .

Yeah Like I say I can feel the strength is improving but the volume is still not quite there I have upped it  tonight doing barbel and dumbel mixed and upped the weight to 60kg's my goal is the illicit 100kg curl all in good time. . .

See not that much more volume (they were trained a bit flat here)

Fore arm upper half is getting trained a bit more now and the vascular development is improving but not close to standard and the stronger the frontal fore arm the better the curls and more . . .So look out for some more push here. .

Just after training set here you can see the peaks are still very small and the tri's are showing up a bit more found a new method for them as well tonight but definitely more push in the triceps side to try and also aid in the Bench improvements. . .

This was just after training and the tri's and bi's where nice and pumped tight like a tiger as they say . . .but loads more improvement to look at. . .