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