Training manifestation

So Hello My Iron friends I have been getting back into training again for some time now with some of my weights moving back into the house so I am getting back in shape again I have dropped the mass again to get into shape quicker and get a bit ripped so I have adopted a new structure which I will follow 3 days of HST and a three day split amounting to a 6 day training week with fairly quick but focused workouts for starters I will do Strip sets with an X- rep undertone and as usual the HST.

So what is the strip sets what you do is warm up your muscle then put your maximum training weight on train until failure do your half rep contractions for the X-rep factor and strip down to 5kg’s less and do till failure again plus X-reps and strip down 5kg’s until you are training on the bar itself that is one set

For Example Biceps I train with 50Kg’s on the bar

Warm up 30 reps with 10 Kg’s

First Assault 50Kg’s x 8 reps & 3 X reps (at this weight I max out at about 8 reps)

Strip down to 45Kg x 8 reps or failure (You will see that you will start failure quite easily now) 4 x X-reps

Strip down to 40Kg’s x Failure + 4 x X-reps

Strip down to 35Kg’s x Failure + 4 x X-reps

Strip down to 30 down to 25 down to 20 down to 15 (Generally stop after 8 descents but you can go all the way)

This will get you out of a plateau or into shape relatively quickly whilst working long and short muscle fiber doing endurance as well as power training combined it is a bit time consuming but once you’ve got the stripping under the belt its easy strip the weight as quick as possible to have the best cardio related result the HST I’ve discussed in dept for a while so just check in the history I will post some links to the info on the side later what I plan to do is the following

First Day I will train

Chest, Back and abs focusing mostly for now on Bench Strip sets, Lat Fly’s strip sets and crunches and off course Dead lifts ( I hate but love) and that’s day 1

Second Day is HST full body workout maximum weight one set per body part 8 – 12 reps

Third day I will train Biceps, Triceps forearms and shoulders here I focus on only bicep curls (Insane level ) tri presses overhead pull ups till failure and chins till failure

Fourth Day is HST full body workout medium weight one set per body part 15 – 20 reps

Fifth day is legs Due to my lack in leg power I pump it up a bit and do Squats lunges ( I don’t have leg machines or a nice squat rack) and then three sets on calves + the strip set

Sixth Day yes it is the 1 rep max master see what I can do HST Like

Off course I will give you my take on everything as I go along so check in again and again to see where I am taking this and my body and if you have a story or tips or just want some media exposure mail me and Ill post what you say or need to say no problem keep it real and keep training

My e-mail address is now smiteduard@live.co.uk

Well and fit again

Today I feel great I haven’t started training again as of yet but the illness has left me. I am feeling confident that from now onwards it will be a good long and strong year ahead for my training.

Now I want to look at one other thing fitness. I am very unfit I can lift the heavy weights no problems but if I have to run around the block or cycle for 20-25 minutes I would definitely die so I am now also going to try and get fit I am going to try and include cycling into my program and see what effect it has on my fitness and my gut. I will try and get my new schedule up for you all to see tonight or later today if all goes well

And for today’s tip here’s some nice info on being fit

Being fit means you are overall healthier. You cut down your odds of suffering from a variety of serious conditions, such as heart disease, respiratory disease and even cancer.

Being fit means you have more energy for the things you want to do in your life. That means more energy for having fun with family and friends. It’s having the energy after work to do something more than crash on the couch.

Being fit tends to give confidence. You look good and you probably know it. Other people are likely to notice too. Confident people tend to draw attention even when they aren’t trying to.
Being fit can help you to age more gracefully. It makes it easier to maintain agility, flexibility and strength.

Some days you can feel like it isn’t worth all the trouble to maintain a fitness regimen. It’s hard work and it can be frustrating when you aren’t seeing the results you dreamed of. It can just mean you need to give yourself more time to achieve that goal.

No Pain No Gain

Hello there guys I just wanted to say thanks to the south African guys for being the first 100 visitors on this blog thanks guys.

Today I want to look at something that always boggles me a bit. A persons pain level on what level do you feel pain? In a training sense I try and push my pain level up but your mind sometimes has to interfere. No Today I am going to try and look at ways to stop your interfering mind from interfering with your growth. Obviously if you are reading my blog you are interested in growing bigger, same as I do. I have to say that a little bit of hard work has brought me in sight of my ultimate goal.

I train slightly building up again as mentioned yesterday as I am still recovering but this morning as I was training I had the strangest thing happening to me I did my pull ups and some push ups and some other exercises and whilst I’m doing my wrists my brain decided its done for and then I had a terrible time in getting just the normal done.

So I who believe in you have to listen to your body don’t like listening to the mind whilst training. Now how do you prevent your brain from copping out? In one of my previous posts about Bench-press I looked at doing max reps to make the connection between your muscles and your brain work out as well, But that only gets you used to lifting heavy I want to get used to training and training and training without my brain realising it. So I suppose that I would have to get fit (I started working on that this morning) so your endurance is better but I want you guys to try this next thing I will also try it I am focussed when I gym I control myself and concentrate very hard on what I am doing, Maybe I am Concentrating too much I am going to get aggressive with the weight in the weight room and put your mind in a life or death finish or die state to overcome the occasional cop out. I will let you know what my verdict is on aggression and using it in your training prepping yourself before hand to become a monster I could imagine is part of the process of being a monster. Well Thanks and keep reading.