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 

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