Long overdue update

Hello peeps and sorry for not posting in like for ever but training is going well but taking a tad long still not 100 percent into it but at least hitting the heavies again well almost its been three years since the cuff injury and only now am I reaching some strength in that regard. . .diet is going well but I lost a lot of volume yet vascularity is returning and energy levels is flattening out with regards to the diet so I should be able to shed some more pounds soon but I am thinking of upping my food intake just to retain more bulk even if it means I have to really start seriously cardioing!. . .Well Some current pics excuse the much smaller frame I am currently weighing in at 85 Kilo's a whopping 12 kilo's down from my winter size up mmmm lets see where this goes perhaps Ill push back to 90kgs and try and keep 90 but continue to drop the fat percentage lets see. . .

See the belly is very pronounced when the kidney belt is so tight that my but muscles almost strain but gotta keep that lower back safe dont want any more problems there. . . 

Some warm ups before we get to the heavies again (yes you cannot train on cold joints they wont last) train smart stretch warm up etc . . . .

vascularity slowly coming back but size wow it looks like I almost lost half an arm on this last bit of dieting but lets see

Yeah only on 150kg shruggs but climbing I guess more weigh is in the budget wanna go up to 200kgs very soon (My Claves do the same but dont even feel like they worked and the size well theres a reason for me not sharing pics of my legs lol

Abs slowly showing from underneath that layer of flab (Yes I have all the flab in my hands there

Back as always doing good wish the rest would develop so easily (Excuse the undies buts its in shake mode after training cant think properly)

well that's it folks train hard keep at it but most of all be safe be sain and train hard!

Action plan beach body December

So as you all know we all want the elusive beach body, Well as you all know by now that is not necessarily my biggest desire to look good on the beach (I love the beach but I am not one for showing off I just like size) It makes me feel good when I look good and I must admit I have become trapped in the notion that being natural ie no steroids obviously wont make me the next Mr O but I do try and I try hard and are well aware of the shortcomings off having to work until late and raising my two little angel and I am contempt with the fact that perhaps if I just give it my all when I can that I can at least attain some level size and shape that I can be proud of!

So yes I do the bulk up and then trim down and then up again my heaviest ever was when i was a tad younger 102Kg's thats ig for my little frame and I believe completely that I can get to 120 if I continue to push and push some more . . .so this year I found myself at heaviest 98Kg's working in that I have a tad more worries and sleepless nights than before It is time to see what all the bulk effects was I am currently between 95 and 91 depending on the intake (I can eat a ton if want to) but now its time to trim down and hit that all time low of around 80-85Kgs (I actually look bigger at 80 ripped than at 100 bulk (although the feelings not the same) so I was thought from a few seminars and guru's along the way that planning is the way to go so here we go I have challenged a friend to also chase me to get out of the flab rut and I believe it will give me that extra push (Thanks Chloe) So what am I to do !

Last year I did very well in 4 months dropping from 100kgs to 80kg's and looking good-ish now my challenge is to go from 95kg's -80Kgs with an extra side order of more ripped than ever . . .I cannot afford the supps I could last year so i will have to dial in on the diet more So my start off would look like the below

Month One
Meal One
3 Raw eggs in skimmed milk
1 Litre of Water (Until meal Two)
CLA, Multi Vit, Vit C, Magnesium and the general anti Flu vits 9My body normally takes the carb lowering negative and then also a little fat burner (The Healthy kind dont worry)

Meal Two
40gsm protein shake for now heavy one with 60%Carbs/40% protein index (Its adjustment)

Meal three
2 Hake steaks
1 baked potato
1 Fat burner
 Litre of Water (Until meal four)

Meal Four
40gsm protein shake for now heavy one with 60%Carbs/40% protein index (Its adjustment)

Meal five
Toast with Cheese slice

Meal Six
Chicken Pieces with salad and green veggies
Start Watering up for training

Pre Workout
ZMA Complex, 2 Fat burners, and Creatine Pre Workout mix.

Post Workout
Creatine and Glutamine Booster and post workout ZMA

Bed Time
GABBA mix and BCAA Stack

So thats for now ! What I will eat and swallow the training regime will change slightly as time presses on and I have quite a plan the same one that worked before! Still Sticking to HST Based training with more Cardio and longer sessions to come as the cardio increases I will obviously move the BCAA stack around the cardio and play with some vaso dialators in time to push vascularity and shape a bit as well ( I will workout my complete Calorie mix over the weekend and see the result and adjust the training accordingly obviously its more focussed on eating thus far but i will start replacing the Protein shakes first with more fish and possibly push the meals to eight later still striving for about 250-400 gsm of Protein a day but dropping my calories to about 2500 or less depending on the training and the results weekends of movies has now come to an end as i need to push cardio and general activities over the edge to benifit mos of it!

So Training will remain on a 2 day split with a cardio night inbetween working out on a six day plan with the seventh day as a cardio test day (ie 60 -90 minute sessions)

As always Training will start with:

- Upper body day 001
- Legs and back Day 002
- Full body light day Cardio wise
- Upper body day 004
- Legs and back Day 005
- Full body light day Cardio wise
- Cardio Test Day 60 minutes 80% steps (For Now)

And that should do the trick my goal is to drop 5-7kgs in month one and 5kgs in months 2 and three and then on 80 by December maintain it until March and then shoot up again until August next year hopefully to about 100-105Kg's (Lets do this) again. . .

I will look into the theatricals of the training sessions over the week end as tonight is Full body light Cardio day lol what a breeze . . .

Some flabby pics as always to mark the start of Plan 2014 I have regressed quite a bit so dont be too hard and lets see where we end up at !

Triceps are barely visible and vascularity is 0 but Ok its a good place to start at mmm

The elusive mail bicep vein has disappeared although appearing bulky its actually disgusting being this flabby and soft

Its terrible if your belly stands out more than your chest and that's not after a Meal shoulder seems healed but Pec strength is still down since the accident

Wow that is disappointing there is like almost wrinkles on my lower back where there should be a little Christmas tree growing mmm

Yeah that's 15kgs of cardioless flab sorry bread your out the door and look no shape just watery flab all over I am actually disgusted currently (All part of coming into the right frame of mind)

Aw shame such little shapeless veinless lady like arms there come on now all that heavy weights and this is what you end up with its time to kick it up a notch

There is no definition really saddning 

Well Ok thats enough for me to get the diet going I wil try and give as much details as I go through another rigorous dietry and self checking time I am already off of all the sweets and little niceties for now and will sharpen the knife more and more every day even thinking of finally kicking the nicotine bug to ensure faster recovery and fitter status ugh its f&@ing disgusting compared to what I looked like last year its time now!

Keep pushing and chek in on my progress will try and make a date of it as often as possible to update you!

One better thing at least my lat stretch has healed an I am happy to report that I am doing 100kilos going to strong for 140kgs in lat pulls 

Hello world the diets in now

So as extra to the general updates I thought I'll give you a food update when I can and are eating. So for breakfast I had the normal eggs and milk and the heavy shake round tea time lunch is 2 hake steaks and some lamb peaces. It's small lunch compared to what I'm used to but I guess it will have to do if you have a goal you have to do the activities to achieve it.

So here is my luncheon 

Mmm I feel ripped already lol. . . 

Well until laters- train well eat better and be your destiny

first 5 Kgs Down still a bit to go !!

Quick Update on the Diet so far and the training is going superbly not so well but slowly getting there after the week off its been a bit of a mission to get back into it and other happenings made it tough but its going now and the differences will start showing between these early flabby pics and the next three months pics fro propper discussion tomorrow I will dissect my diet a bit and next week ill see what the training is doing on the diet Keep well train hard and stay safe!

fore arms not much to say need loads of size and way more vascularity!!

Triceps have flatted out a bit but definitely a problem area will see as the flab comes off

no christmas tree way to much flab

Lats need thickness

the next 7 kilo's to come off all hides there!

Skin still also caries some fat all round lets see how tight it can get

End July Update

So I am almost at a stage where I will take a few days off I have been training very well not so much cardio but doing the whole body daily heavy lighter heavy lighter etc you can just imagine and the muscles is responding well, I am still if I have to be honest only at about 60% of where I should be training at but in the next month I will start the cardio again and then work my way up to 80 % and by end September I will be at 90% and then I will keep it there and see what the results are come December (I don't wanna drop too much weight too quickly tho) however I haven't been a good dieter this past month. . .

So a little holiday on the way just to refocus for a couple of days is in order and then to massive effort! I will see where I am going at as currently I am just training with little in mind of where I wanna end up but after the refocus I should have a positive outcome and a possible future alignment plan (You must always have a plan)

So I will start posting more again as I increase my abilities its been hard due to the very late finishes training at 60% makes an hour session 2 hours long and by then its like midnight. . .So watch this space . . .

My Current look very flabby around the edges but the arms are carving out a bit and the back is shaping up again. . .

lets see where it goes

Traps are definitely improving but no showing their true size here front delt growing as always however rest of the delts is struggling (my fault for not pushing hard enough)

Very flabby and feeling small here chest is going well no issues in the past year but I havent been pushing them very hard since the injury I guess only some more time will tell seriously needing more push there overall I feel stringer than ever before but size is just not there for me today!! more effort dude I believe I can add way more thickness and size especially in the bicep department!

body density has definitely increased I feel heavier but I believe that as the fat comes down the shape will be more defined and show more which will ultimately make for a much better looking physique as its winter sweating is really hard and with the late sessions I skip cardio most of time for sanity's sake but starting to sharpen in for summer to have a better looking package for the holiday season. . .

So all from me is get focused, plan your way through tomorrow and push harder to be better look better and feel better definitely my goal for next month to focus properly drive intensity up and grow some more of-course. . .Keep pushing!

Its funky Thursday and the upper body is screaming yeah!!

Hi Iron peeps sorry for posting these short bursts but this is also part of my documentation process, I also use it as self motivation tool here lol. . .

Tonight's session was very good and the body is responding better and better. . .My Session went as this:

So also not that great yet but is the second session this week and I can feel the maturity increasing and muscle pump is amazing. . .

The Pics I think is looking better as I start gaining some (very little definition back)

Like I said very little definition but its coming give it some time

Well that is it for tonight I am bushed Three more sessions to go before a rest day but I'll keep pushing over the weekend I ill definitely share some diet info and the plan for now!

Rest well Train hard be safe by Grace!

Yeah Wednesday's Session done and still going strong!!

Well hello there iron Peeps, as promised I will give you some better updates as time becomes more available well the last two training sessions went very well with me getting some strength back and its getting easier as My body is slowly getting to grips with the better diet (Not that much better at this stage bit getting there)

so for yesterday's Leg and lower session I did the following exercises

Sorry I forgot I also did 6 sets of Calves 3 master sets with 140kg's and 6 pump sets with 70kg's

It doesn't seem like much but that's the magic of HST its not that high volume but trust me 6 days in a row it does get to you (Well it gets to me) and the results is amazing I must say watch a month or two from now and you will noticeably see the difference as I lean out and get better defined. . .

Some of yesterday's pics: (Again nothing to look at except for progress in 4-5 months from now. . .

Still no calves but improving getting some shape in slowly

Yeah no definition but definitely got a tad more size than last year this time

Just a quick peek back

Sorry I just went through my pics and just had to share a pic of where i was last year this time I have gained a lot of size and FAT but that's what i am aiming for coming 4 or 5 months. . . .from now just a tad bigger and no more hair (Male baldness lol)

Very little size but also very little belly fat and that was a better belly look 4-5 months depends on the energy levels I might take it a bit further and go into overdrive next year round to drop even more flab and go for the ripped look depends on my weight and how healthy i feel then lol

Skipped one, one more and getting ready for a floor

Hello iron peeps, So just another little update. . . ear we go so I skipped one day was just really flat and last night I did some proper upper body slaughtering ;Well at least for me! last nights session went pretty well I must admit. .

I started out pretty good again with the below:
3 x (Shoulder press 10 reps 35kg's a side and front raises 12kg's, 10 reps)
3 x (Bench press 35kg's a side 10 reps (still frail) and 10Kg's a side chest flies 10 reps)
3 x (Concentration curls 35Kg's side 10 reps and 40kg's bar close grip curls 8reps)
3 x (Skull crushers 40kg's 10 reps and 30kg's tri presses 20 reps )
3 x (wrist curls 55kg's 10 reps and 5kg's a side rotational 20 reps and 5kg's overhand curls 10 reps )
3 x Crunchies 10 reps extreme contractions
20 minutes stairs cardio. . .

Well it has improved slightly from the previous session but I can feel my body still craving loads of carbs as my energy levels fail during the day but its getting closer I am scared to weigh myself as I doubt I've lost much as of yet still getting into the diet today however I craved mass carbs again and ate a ton of bread for supper so tonight leg work mmmm scared to even go there but have to go all out lol. . .

will post tonight's pics tomorrow or maybe later but here is the pic of choice for yesterday's session. . .keep pushing keep working it and keep driving harder further and more. . .only by grace can the soul be free train hard and be safe!

Still Super flabby and low toned  and good heavens look at that bulging belly nothing but disgust more effort to be added there, tonight i will dine with steel and burn the inches off the heavy way! legs day hooray

Daily Update as promised - Sunday, Happy Fathers Day!

OK so as promised I will do a short daily update to manage my own expectations and progress yes I wont see much difference daily but maybe 200 posts from now it will be evident. . .So finally i will showcase my big fat stomach (Check how trim I was a year ago until now what a difference!!)

so today I took it slow as I am a bit tired from the day I did

3 sets of (Shoulder press 8 reps 70kg's & Chin ups also 8 reps 60kg's)
3 Sets of (still afraid of the rotator cuff issues) (Chest press 70kg's 10 reps &Chest flies 20kg's)
3 Sets of (Barbell Curls 8 reps 55kg's & Hammer curls 40kg's)
3 Sets of (Skull Crushers 40kg' 8 reps & Concentrated chest presses 20kg's 15 reps)
3 Sets of (Wrist Curls 40kg's 10 Reps & Wrist twists 5kg's, 15 reps & over wrist curls 10kg's x 10 reps)
3 Sets of extreme pull chrunchies. . .Thats it no cardio tonight feeling a bit restless as I did three or four cardio's last week and dont wanna loose the feeling but back tomorrow

A little light today as my body wasn't feeling 100% will be back to heavy on Tuesday round there perhaps even later in the week. . .

My Little elbow friend trying to alleviate some of the pull of my tendons there 

Yep disgusting flat and flabby look there is nothing I despise more than a thick layer of flab around the midsection guess its time to up the diet 11 more days then i switch over to Pure whey and off the mass building protein lowering carbs during the day with a little carbs at night

Thats a load of cardio waiting there looking at this I even think of doing 45 minute sessions every night or maybe even 20 minutes in the morning and 20 at night just to get the message through to the body. . .

well thats a rather big little update for now back tomorrow after training if I do cardio it will be a lot shorter I promise!!

Good night train hard keep the faith and train by the grace!

Shredding Times

Hello long lost iron friends well I haven't posted in ages mostly due to quite an overwhelming schedule but never fear I am still going strong.

I have had some more scares the past month or so Shoulder is still as for the past year not 100 percent but I don't feel it that much any more (Still not benching well) but I have been training full steam ahead whilst gaining some massive fat.

I had a big hernia scare but it seems to have gone away for now so no operation in the future for me (feeling rather relieved) however I have an ever growing left elbow or fore arm issue that just seems to be niggling at the moment but keeping it in check it is a bit of a worry as it affects quite a few exercises.

So to get back on track, I am done with a good bulking session I picked up a bit of flab ok a lot of flab and failure to cardio has also added to the madness. I am now going back down to loose the flab for our wonderful summer holiday (December) hoping to see some ab action soon. The training intensity s busy getting back to normal after the quick stop from high carbs to lower carbs it makes one pretty weak and tired but my body is busy getting used to it and the intensity is quickly gaining ground. . .I don't have much pictures to share as I am still quite flabby and bloated for now but I will post as much pics as the cold weather permits to showcase the progress from 95 Kgs (209 pounds) downward to whatever looks goods.

I am still doing a 2 Day split x 3 with a cardio session every day. . .And for now on and off rest days as the body desires but no more than two and this will disappear as the intensity starts climbing more and more and my fitness increase again. . .

Well here are some pics nothing much really just bloated and flabby muscles. . .

As you can see there is some size difference but the definition is completely gone so now to get the definition back and make the muscles show more. . .This time i am however not cutting as quick as before perhaps 5 or 6 months till betterment, I will see how it goes after month two.

Unfortunately I dont have much other pics to share but will take some now every time i train for a proper analyses during the coming months. . .

Keep training strong, By Grace and power from above, keep healthy don't take chances and make your day come closer each day!

Where are we going

Hello Friends of the iron game so its almost another 4 months done I haven't posted lately as I am gaining mass (and about 10cm around my belly) all planned so please don't get me wrong. I am not letting go, 

So my mission is managing my caloric intake and trying to get the protein synthesis withing my system to an optimal level which is if you go read about the research quite a bit of a tricky mission.

I calculated that my daily expenditure is round 3500 calories and with trial and error I noticed that if i dont do around 4500-5000calories a day I start trimming down so I stopped the cardio sessions as they seem to be cutting the nutriants quicker than they are supposed too. I am gaining good mass quickly obviously it will never be what one wishes for but never out the pursuit, so I am now pushing for the 100Kg mark (220 pounds) currently sitting at 95 so close to it and then once on 100 kilo's I will try and reduce body fat whilst remaining on 100 kilo's which shouldn't be to hard as I start working on muscle density increase and more but lets see how it goes . . .

Well that's what I've been up to the past few months working round the math and advise from everywhere to attain my ultimate goal of 120 Kgs @ 6% body fat perhaps still a few years away from that but the journey so far has been a massive learning curve to say the least and a good one!

I must admit that my strength has increased to joint crushing power and I will continue to increase the weights onward as my personal best continue to get better and better I have some pics but nothing really fascinating as the muscle volume is up quite a bit, but the layer of flab causes a bit of a flat look but I will work that off later! perhaps before the summer starts again in September lets see. . .For Now I am happy eating like a pig and being heavier. . .

Biceps is about 2-3cm thicker however the elusive peak is still missing however at this moment I am chasing bulk so I will continue to monitor the development but focused on maximizing volume 

again after some flu stomic bug and other challenges I am only currently training at about 60% which will also again through the winter build up to 100 percent soon and then the results will be more evident and loads more interesting as i build up to massive two hour sessions again! 

Front Delts is also coming along very well even with all my efforts to build more mid and back delts to pull my shoulders back a bit and take some pressure of the rotator cuff that is still not 100 percent ut getting better still! ( I miss the heavy bench so much)

I will do som propper pics soon to try and show some results again very soon as the new month and winter days creep in Time to go fat and heavy lol 

Happy holidays and keep pushing

Another update

So how is the training going very tough but very well refocused and re engaged I must say . . .I am training drop sets on the same old program as always just to make some new strength gains and try and keep the constant belly rising down a bit I am gaining plus or minus about 1.5kg's a month which is not bad but I must say the belly is bulging a tad and I must get some proper stomach nutrition in to handle the bulk loads as she is suffering a tad and only a few months left of bulking I will start dieting down in July and get ripped for December lets see how that goes (that's the plan for now it might change again you never know!)

Well here some pics I have almost lost all vascularity in the flood of carbs all around I do about 4000-6000 calories a day and round 400gsm of protein a day I will slowly start de carbing in June and switch over to light weight whey protein and chicken mmmm cant wait (lol) for now I m doing cardio every other day but might loose it completely until June to add as much weight as possible

Bi's is coming slowly but with the higher weight the thickness is improving but no! peaks Ill do some peak work later in the year as i get vascular again and diet down. . .

After all the issues with the tears and fusion my back is definitely still doing the best 9I have to go buy more weights soon. . .(I am training down my front delts and increasing rear delt work to try and pull my rotator cuff back in place and its slowly starting to work)

Lats is always difficult they can handle immense pressure now but still scared for another tear in time it will get better and better as I slowly climb over the 120kg mark 

Chest is finally starting to shape again as I start implementing more load after the still struggling rotator cuff issue "school Fees" for growing to much front delt to quickly but well on its way. . .

Well thats me sorry for not posting much as I get fatter and fatter I tend to take less and less pics and post less and less come winter it will improve as I start dieting down (If I acheive my goal weight to diet down from lets see)

Keep training keep smart calculate lan and action your resolves keep pushing harder and harder it is insane what the body can handle by grace and continued good work on each little part !

Still at it update January 2014

Good day body bloggers so after a massive eating session and a good holiday I managed to pick up 7 Kilo's from increasing my carb intake quite a lot (yes that includes some belly fat) but I am feeling less tired slightly more motivated and feeling back on track . . .the joints are coping better and my strength seems to be growing again (heavy here we go!) As age is a bit of a factor in my reality and after being at it so long without as much focus as the past two years I am however managing to get more results the rotator cuff is finally starting to slowly improve after being out for a year (still not benching near 140 Kgs as in the past but wait Ill get back up there in this year if all goes well neck stretch seems to have filled out again and is feeling rather solid as well as the lat stretch tear thing feels solid and back on track (lets get heavy!!) so no more current niggles (Since I was told to stop training with the fused vertebrae in my back I have not yet had any issues in that department again by grace)

So whats up in my world lately, training wise well I am eating like a pig, still no sugars and fats to a minimum but there So my diet is nothing to write home about but for those who want to know here it is

Morning: 4 eggs (going to five next week)
Tea Time snack: banana and Protein Shake
Lunch Time: Steak and chips
Tea Time Snack: banana and Protein Shake
Afternoon Snack: Oats
Supper: Meat of the day and some veggies and carbs
Midnight: Chiken breasts. . .

I shall en-devour to increase it slightly in the protein intake department from next month onwards. . .

Training up to here has been one day HST Full Body 4 sets per body part and ever alternate day 45 (6km) Stair climber. . .but I feel like my body is starting to react well again and will push theHST up to perhaps 5 session instead of 3 one cardio on Saturday for 60 minutes and short cardio 30 min bursts in the mornings each morning (still need to get the body programmed for that)

As for supplements I take omega 3 oils daily Vitamin c daily (HST make you get sick if you dont boost Vit C) and then magnesium and Boron and obviously protein shakes (I work full time raise kids full time so eating loads is a bit difficult at times. . .

but I will en devour to follow the updates in my plan with some good results to follow I am sure of it! I am de-cluttering my daily life requirements and will have it all up and running to 120% activity in a very short time . .

I am not taking much pics as the new diets little flab increase have removed all the vascularity I had before  and I my belly is slightly visible but no worries onward to more. . .

My goal is to fat out to 100 -105 perhaps more if possible for this year and then in the september phase start seriously dieting down to hopefully 90-95kgs ripped and then in march again go up to 110 -120 and diet down again to hepofully 100kg ripped lets see if I can pack on that much it will be good its my goal and I will pesue it with abandon!

So some pics of the last sessions. . .

I had to tone down my front deltoids to ensure the rotator cuff heals quicker clearly visible but the cut is also slowly going away as I gain some weight

Just look at that belly coming through there but only another 20ks to go before I start working the diet to loose the flab again

Back is heale but also definition going out fast with the flab time to go heavy on the weights and pull those lats out asap

Lower traps are busy raizing well when I add definition in about 9 months or so it will be nice to see how they improved 

back Deltoid is starting to improve with rotator rehabilitation chest suffers with the rehab as it was bench press that caused the injury so chest is suffering but well improving

Lower back needs some work but I am always cautious with the fused vertebrae and accept that that part will be a hard challenge

All in all I packed on a bit of growth in Jan but not nerely enough February and march will be a good time to multiply that growth exponentially and make some good gains! Hard training lying ahead just the way I like it