Back Pain

So Sorry I have been offline the last week via internet and My Back, I was doing chin ups and as I got tired The last rep I dropped the weight too fast and my lower back cracked I could walk properly and was in a world of pain the doctor gave me some nice muscle relaxers and an injection to get spasm out that what he says . So on Saturday My back was starting to feel a lot better but then my upper back started cramping and now my upper back is sore probably from me concentrating on not using my lower back but hopefully very soon I will be able to train again The doctor even said I shouldn’t take to long to start training again well I will keep you posted I have a lot of cool new things I want to share with you soonest

Train Away

So back to last nights training, ( I can Upload images again) Yes So after my previous post with the benchpressing I move on and I do Shruggs. I use a 100 kg's slightly more than 200 pounds I focus on doing 15reps, but my hands give in before my Trapezius muscles do but I can finish the excersize. My hands then also gets quite a workout already.

I move along to the next excersize. Shoulder Press Excersize: Here I dont go as Heavy, I train a little lighter as it is dangerous with freeweights so I do only 50kgs-110 Pounds.

Now by this time I am already sweating and blowing quite a bit. (I still have not yet quit smoking) I pull all the energy I have left in my upper body to do some chins. This excersize also hurts your back slightly. I have sufered from severe back pains every now and then in the past due to overtraining. Now with a good strech and warm up it doesnt get hurt that easily. With the Chins I train with 50kg's(110 Pounds) I enjoy this excersize as I can feal it burns in the front shoulders (Which I dont Have much off) and then it kills the trapezius burns slightly on the triceps and just pump up the Biceps up. a very good way to make sure all the support muscles is also getting stronger.

So By now I am alsmot dead I have to keep motivating myself with the great lifts I am getting done. The mind is always the one giving up first.

So I move on to the smaller muscle groups. I throw the biceps into 1st gear and burn them hard I cant do 15 straight reps so I do 2 sets one of 12 and the next one of 8 to get the ultimate pump.The pump in any excersize is very important I will explain in my next post why? for my Biceps I use 45kg's - 99 Pounds

So by now you can imagine a unfit chunkey monkey like me Now the fat is burning out the sweat is rolling now I know I am in a perfect training State I decide to hit my forearms with some curls I normally do the crunches but working with weight you can train more specific areas. I only do wrist curls I use 40 Kg's ( 88Pounds) and keep it very clean otherwise you could hurt your wrist.

So done with the wrists I take A little break not too long I break for about 30 seconds to 1 minute between sets, depending how much weight I have to move and change etc.

I move outside like I said I dont really have any tools to train my legs with so I train them with some watercans about 25Kg's a side I do some squiats and the I go right ahead do some clave raizes you have to remember I am only doing one set of each excersize as heavy as possible.

and then Calve Raizes

So Now that the upper body has rested a bit I can finish off with some last few excersizes. I do my lats with the same water cans same story focussing on the pump in the muscle.

Almost done, bare with me at this moment you have to keep focussed. when I reach this stage I cut everything out I dont talk to anyone I dont think anything but Muscle bigger train harder nothing else as your mind would really want to cop out by now. I know mine does I just keep focussed make myself angry and push more. I take my tricpes on they are nice and warmed up I leave them till this spot as they get relatively tired from the bench press, they can rest a little but they also have to train hard. I train them two sets

First set I do Tricep Presses withlightweight 15kgs for both (33 pounds).

you can see from the above pic even my eyes are pulling so My body is slightly strained, No Quiting here have to push on I go to tri extensions very nice to kill the arms with. I use 15kg 33 pounds Per arm here and same story 15 reps.

Now last excersize and then dead have to clean first though I just finish myself off with some Chrunchies I do 50 only tonight with 5Kgs on my chest (almost 12 pounds) and that is it Im done. What I will do is Every day I will tackle each one of these excersizes and explain how I do them what you could do extra and how it fits into the whole Bodybuilding saga. Excellent. whatch this space. and dont just train to get big, train like a beast if you want to look like a beast go hard I am unfit as hell so for me this session was a killer but I felt so good knowing I really had to give everything just to finish it, and I know if I can do this at leat three times a week and later on 5 times a week you will be able to see the difference. Follow this posts and you will see

Body Building fans what a last few days

My internet was down our servers at work were offline (Virus Scare) but everything slowly returning to normal well I have to tell you guys what a session. I missed a few day as you could see from the post’s. But last night I redeemed myself I decided to for the next two weeks just to get back into shape that I will do things the old way just hit the steel factory and do some heavy lifting the Hypertrophy specific way man I am sore tired and generally wasted from last night I really pushed myself.

I focused on doing as much as I could with the weight at hand one set for every body part and it was good. I was pumped as I haven’t been in a while and I can see the efforts I have put in the past month is already starting to show have a look at the pics and you tell me. I look thicker and slightly more cut (I haven’t done the cardio thing in a while).
It definitely looks like I have indeed packed on some muscle. I will post you guys the pics tonight after I repeat my insane training session. Tonight I will maybe just change a few things but will give you both sessions exercises and some pics.

Another bad night

These days it seems as if nothing will go well, Last night I had to get a lift with my father in law, So We only got home from their house at about half past 11 at night so no training again. What I will try and do is swap day and night around and then just catch up in one day. In any case it is definitely better training in the morning as there is almost always something happening at night which you cannot predict but nothing goes wrong in the mornings you just always sleep. I do struggle waking up because of the smoking and late nights. But now I have had enough of this struggle I want to be big not well built or well defined or just a little bit strong I want to be massive and really strong. So tomorrow morning I will attempt again to do the 4 o clock wake up and then I am going to train to catch up. I am halfway towards my goals and in a couple of years so watch this space I will give you something better to read about tomorrow.

No, well lets fix it

So I was bad and didn’t train last night, We went to go visit some friends of ours and stayed till late one lucky thing is that I have a day off in my routine which I will just take as yesterday and continue on my stringent plan ahead to power and size. . .

Tonight back to the working plane carving a giant. My back is almost back to normal some other few stiff muscles but nothing else that would further hinder me I will slowly start to bring my back, back into working out as well. On the Diet side I ate breakfast this morning and I already feel better my energy levels is up by at least 20% so far today. So for next week I have the following planned. Early training sessions I have to wake up at four in the morning to get an early session but I will go to bed at about 9 or 10 o’clock.

And for training I have prepared this little session (now remember this is just after I finish my daily Hercules training.) Also Not that I havent put in the wieght I use what I will do is give you a complete breakdown of my Training weight and my 1 rep max weight and my body measurements again and then we will really be seeing the results I hope.

Monday Training (Chest and Triceps)

Push ups Warm Up
Bench Press 4 Sets
1 Rep Max Test
Bench Press Strip Set from 1 Rep max to 60Kg

Triceps Presses 5 Sets
Chair Dips 3 Sets

Tuesday Training (Biceps & Lats)

Concentration Curls 3 Sets
Bar Curls 3 Sets
Bicep Pull Ups 2 Sets

Lat Fly’s 5 Sets
Wide grip Pull Ups

Wednesday Training (Neck & Shoulders)

Shrug’s 5 Sets
Side shoulder Raises 3 Sets

Military Presses 5 Sets
Wide grip Pull ups 3 sets

Thursday Training (Lower back and Abs)

Dead Lifts 5 sets
Back stretches 3 Sets
Side raises 3 Sets

Sit Ups 400 or 8 sets of 50

Friday Training (Legs & Fore Arms)

Lunges 3 Sets
Squats 5 Sets

Calve raises 4 sets per angle (x3)

Wrist Curls 3 sets
Reverse grip bicep curls 3 sets

Saturday Training (Gorilla training Session x 2 and later 3)

Wellness, What a trip

Doesn’t it feel awesome if you awake and you feel you have worked out your body stiffly reminded that you are working on him to improve him? Well that is what I feel like today I am satisfied and refreshed for myself nothing relaxes me more than a hardcore balls to the wall training session, The sweat flowing and all your worries and pre conceptions of everything out the door for at least that hour. I am addicted to training. I said it. Well last nights training was great My Back unfortunately is still in a knot. But recovering well.

I have gotten injured a few times in the past all because of lazy muscles and unsafe training practices and definitely a few times because plain stupidity. What I have learned is listen to your body tune in to its rhythm when it says its done don’t push it over the edge. Just work around it. In the past I used to stop all training and physical activities and would stay off training for two or three weeks no! now all I do is listen to my body if my back is sore but I can train my Biceps, chest, triceps and shoulders without placing any strain on the sore muscle, Why not.

So tonight again I will train around my back I am going to do shoulders. Due to the back pain I will not be able to push any weight up in the air too much downward pressure. But I can pull my own body weight up in the air yes? So for tonight I will do shoulder pull ups that will work my Shoulders my lats and traps I am going to try and do 6 or seven sets of 10 reps. And as soon as my back is well again I will post you the general exercise routine I normally use with my shoulders. And then again as I said the general Hercules training again without the back touching exercises.