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.

Weekend blues

Well hello so the week ended terribly again. I can almost say except for the rest that I hate the weekends you don’t get done what you wanted to you always end up fighting some simple fact what ever you know. I just hate the weekends. I trained well for 5 days and then the bloody weekend happened again. Well so now with a new week ahead I am going to make all my training sessions stick. I hate being small no matter what and the only way to get bigger is eat right and train hard the heavier the better. So also my back is back to normal no more training around it. No more bull no more nonsense if I have to start training at 10 or even twelve at night why not. I feel that this year is the year.

So with that now lets look at another constant that needs to be worked at everyday…
Mentality for size, yep you need to be mentally ready for what you want to accomplish and breath eat sleep and do bodybuilding. You need to train your mentality to such an extent that you feel like a training monster and feel yourself big you have to. When I gym I release a lot of anger but luckily for me I also build up a lot of anger I use it to my advantage to push myself harder in the training room. When I have done my training tonight I will give you a short post on the outcome and look out for some notes on getting mentally ready for each session.

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.

Hercules Gorilla Training Routine as Promised (15 Reps One Set)

Grips squash x 3(100 Down)
Push Ups Bricks Triceps
Push Ups Train Track
25Litre Shrugs
25 Litre Shoulder press
25 litre Bicep curls
25 Litre Lat Fly’s
50Litre Lunges
50Litre Squats
50Litre Calve raises X 2 Angles 30 reps
Pull up Wide grip
Pull up Close grip
Car Lifts
Sit Ups x 100
Bench 110Kg (242 pounds) once Daily 15reps
Tri Presses 15Kg (33 pounds) Once Daily 15 Reps

Great training day lets see tonight

Well Last night I officially got back into the whole training thing for good now. No more bull, Balls to the wall. Yesterday I was talking about weight goals for each exercise. So for last nights training I was doing bench press I know my 1 rep Max (the maximum you can lift once) is +/- 135-140Kgs( 286- 308 Pounds) so I want to lift at the end of this year at least 150Kgs( 330Pounds) with a one rep max of 165Kgs( 363 Pounds) that is on the bench press. My Ultimate goal is to eventually bench 500Kgs (1100 Pounds) and when I get there I will set a new goal.

So tonight I have to train biceps and lats. I hurt my back during the holiday so I am not going to do lats. I will do My general gorilla training just without the shoulder work and the back work (My back is really sore) So this morning I started with grip work, Every morning I take the grip and work my fore arms I do 3 sets of 100 grips and then go down doing 80, 70, 60, 50, 40, 30, 25, 20 and then I cannot feel my hands any more. When I get home tonight I will do Bicep concentration curls over a chair with 25Kgs (55pounds) per arm. I will do 5 sets of 12 each.

And tonight I will start doing sit ups(depends on my back) just start off with 200reps or 4 sets of 50.

Now for the Biceps I also have a goal my goal is to least train with 40Kgs (88pounds) per side so that is 80kgs (176pounds) on a bar. My big goal is to train eventually with 130Kgs (286pounds) on the bar.

Now that is the easy part the difficult part is the diet now for today I haven’t started eating breakfast yet. so tomorrow I will. I will have lunch at work (our office provides us with lunch) and then I will have dinner. Tonight I will start with my protein shake as well. I’ve had it now for a year.

My goal for the short term is to have my day accordingly, in the dietary sense.

Breakfast, then a snack for 10:00 (eggs or something), Lunch, protein shake, dinner, and a protein shake before bed.

Now that is harder than it sounds, it is not so much an issue of eating but rather the financial burden there off. But it is a goal and needs to be worked towards. My Supplement intake is truly horrendous, I take no supplements at all no vitamins, no amino acids compound nothing. My goal is to get to a financial point where I can spend at least R1500 (+/- $150) on Nutrition that will include the all famous Animal Stack, protein shakes, nitric oxide and some extras like more meat in the house and if possible a better quality breakfast. But for me R1500 a month is quite a bit.

Well lets work at it.

So everything is back to normal again

So great the holiday is over and everything is going back to normal what a relieve. I haven’t done half as much as I planned and not nearly enough of what I wanted. I ate like a monster and drank like a rock star. Well if you did the same I have bad news for us now it is time for redemption. I need to get my ass trained and tone before the end of the year at least pick up an extra 10-15kgs of muscle mass and loose 30% of my body fat.

Fair enough I have lost 10kgs during the holiday with all the walking and doing some house renovations. I once met Mr. Francis Benfiatto which is very unlikely meeting a Pro Body builder in South Africa. He told gave some awesome advise which you can follow in everything you have to set goals short term long term and the end result and you have to build a plan which you can follow to reach your goals dreams what ever. A lot of guys go to the gym everyday trying to get huge but with no proper plan and short term goal and one month down the line they are not huge don’t see the small results get negative and stop training. It happened to me as well before. Stay Focused with your dreams and goals in mind and grow from there.

So without talking too much herewith find my goals

In the short term i.e. this year I want to accomplish the following:

- I want to bump up my diet and dietary intake , Better foods less junk
- I want to train every day not missing one session and training heavier weekly
- At least loose half of my stomach and start to see the muscles again
- I want to gain 15-20Kgs of muscle mass

In the long term plain and simple: obviously monstrous size and power

Now you see this is simple goals very simple and very do able, I will be happy if I reach them as I therefore know what I have achieved. If it goes better than that great then I can recheck my goals in two or three months and give you and myself a reality check and take a new direction to make sure that these goals are reached or improved

I also have more short term goals in the weight division but those I will go into later as they are per training for instance I bicep curl 25Kgs per arm and I want to go up to 30kgs a side within this month but that I will go through daily and I will give you my plan to get there.

For today here is my problem My chest has sunken back in during the holiday So I would definitely need to get it back up. What works best for my Chest is heavy and hard and continues. So I will add Bench-press to my everyday roster to take a part of these benefits and work it in a drop set manner every Monday.

Now find herewith my Monday training routine for this month I will as per my goals have to stick to this for this month at all cost.

Remember you only get out what you put in if you do a half ass job you will get half ass results.

What I do is

• Bench Press 3 sets with 10 reps 110Kg /220pounds
• Bench Press Drop sets starting at 120Kgs 240 Pounds working my way down until 80kg 160pounds doing 5 reps with each 5kg/10 pounds interval.
• Tri presses 18Kgs / 39.6pounds 5 sets of 15 reps

And then to finish off I do the basic Hercules training. Tomorrow I will go through my Benching goals and Triceps training goals.