I write this with a flurry of panic & excitement in my chest as I've just booked my flight out of here and in to the land of Oz. What more is that I purchased a one way ticket; no turning back now and no return - both metaphorically and literally.
I've been in possession of a confirmed & granted visa for a couple of weeks but haven't had the stomach to book my flights. It seemed too huge. A year; a whole year of my life away from home comforts, friends & family. Going to a distant place completely and utterly alone knowing not a single soul, with no idea of what to expect or how I'll get by. Suddenly I find myself plagued with thoughts of what if something happens to me? Or what if something happens at home while I'm away? What will I miss? Will I have enough money? Will there be massive spiders that will crawl into my bed and eat me while I sleep?
But I know all of that will be dispelled upon arrival... Except maybe the spider thing - that shit is real. I know that now is the time to do this. I have very little holding me here and after everything a blank slate is no bad thing. Of course I will miss my friends and family but I know they understand why I feel I need to do this - and they can always come and see me!
The way I see it, I stand on the edge of a pivotal year in my life and I have very little idea of where I'll be, or even who I'll be, when I come out the other side in 2012. But I think that's what I'm looking forward to the most.
I will be departing the evening of the 31st March and arriving in Dubai a few hours later. After just 90mins (mostly spent walking from arrivals to the gate, I'd imagine) I'll be back on a plane destined for Melbourne, where I'll arrive in the morning of the 2nd April.
So what do I do now? Hostel, travel insurance, decide what I'm taking, Australian bank, Australian phone, tax file number, medical checks, settle my affairs in the UK, see, catch up and say my goodbyes to as many people as possible and probably lots more. I have a feeling these 72 days will be gone before I know it.
How exciting! This blog can finally start to take on it's original purpose of documenting my adventures!
After posting up my review of Dave's VIF I figured why not start an on-going work out log here to monitor progress through my new routine; the Power Muscle Burn.
So what is the Power Muscle Burn? Well, it works by recruiting all the muscle fibres by working in different ranges of hypertrophy (the increase in tissue due to the enlargement of component cells). If you want to fully understand the science behind training within different hypertrophy ranges, you need to consider the types of hypertrophy; myofibril and sarcoplasmic. You can find a great article here which explains everything.
I'm using this routine for mass building and am working on 3400 calories per day - about 500 over my maintenance. However, unlike my recent routine where I did very little cardio, I will be doing 2-3 sessions of HIIT (High Intensity Interval Training) per week to keep the fat off or perhaps even lose some. For those who are just dropping in for the first time, before I started working out (approx 11 months ago) I weighed in at 58kg or 128lbs or just over 9 stone. At the start of this routine I am 75kg or 165lbs or nearly 12 stone.
Key
+5kg / -3reps/No change - How much more/less weight or how many more/less reps than the previous week. 102.5kg - Goal made / goal information
P - Power (Heavy weight, low rep)
M - Muscle (Medium weight, medium rep)
B - Burn (light weight, high rep)
Notes
i) I work in kilograms(kg) for most exercises but I'll use conversions for approximate weight in pounds (lbs) also. Where 1kg = 2.2lbs.
ii) When using an EZ curl bar weights are not including the weight of the bar.
iii) Squats, Deadlifts & Bench Press are all done using an olympic bar with weight included.
P | Bench Press: 4 sets of 3 reps @ 60kg/132lbs
M | Incline Bench Press: 3 sets of 6 reps @ 40kg/88lbs
M |Dumbbell Bench Press: 3 sets of 6 reps @ 20kg/44lbs (each hand)
B | Dumbbell Flys: 1 set of 40 reps @ 5kg/11lbs (each hand)
P | Pinwheel Curls: 2 sets of 5 reps @ 12.5kg/28lbs
M | Standing Barbell Curl: 3 sets of 6 reps @ 20kg/44lbs
B | Preacher Curls: 1 set of 40 reps @ 11kg/25lbs
Day 2: Quads & Hamstrings (21/11/2010)
P | Squat: 4 sets of 5 reps @ 85kg/187lbs
M | Front Squat: 3 sets of 6 reps @ 60kg/132lbs
M | Leg Press: 3 sets of 6 reps @ 113kg/250lbs
B | Leg Press: 1 set of 40 reps @ 32kg/70lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 80k/176lbs
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 65kg/143lbs
B | Leg Curl: 1 set of 40 reps @ 18kg/40lbs
Day 3: Shoulders & Triceps (23/11/2010)
P | Seated Barbell Press: 4 sets of 5 reps @ 30kg/66lbs
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg/33lbs (each hand)
M | Barbell Front Raise: 3 sets of 6 reps @ 15kg/33lbs
B | Dumbbell Lateral Raise: 1 set of 40 reps @ 5kg/11lbs, 1 set of 20 reps @ 2.5kg/6lbs (each hand)
P | Closegrip Bench Press: 2 sets of 5 reps @ 45kg/100lbs
M | Seated French Press: 2 sets of 8 reps @ 10kg/22lbs
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20k/44lbs
B | Cable Tricep Extension: 1 set of 40 reps @ 4 (don't know what the increments are?)
Day 4: Back, Cavles & Abs (25/11/2010)
P | Deadlift: 4 sets of 3 reps @ 102.5kg/226lbs
M | Barbell Rows: 3 sets of 6 reps @ 52.5kg/116lbs
M | Lateral Pull Down: 3 sets of 6 reps @ 51kg/112.5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 15kg/33lbs
M | Seated Calf Raise: 2 sets of 12 reps @ 30kg/66lbs (each leg)
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 45kg/100lbs
Ab Workout
Week 2
Day 1: Chest & Biceps (27/11/2010)
P | Bench Press: 4 sets of 4 reps @ 60kg/132lbs +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 42.5kg/94lbs +2.5kg
M |Dumbbell Bench Press: 3 sets of 8 reps @ 20kg/44lbs (each hand) +6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 5kg/11lbs (each hand) +40 reps
P | Pinwheel Curls: 3 sets of 6 reps @ 15kg/33lbs (each hand) +2.5kg +8reps
M | Standing Barbell Curl: 3 sets of 8 reps @ 20kg/44lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 14kg/30lbs +5lbs
Workout Notes: Bench press still slowest of big 3 progressions but to be expected when it's the smallest muscle group. With increase in reps will try and up weight next week.
Day 2: Quads & Hamstrings (29/11/2010)
P | Squat: 4 sets of 5 reps @ 90kg/198lbs+5kg
M | Front Squat: 3 sets of 6 reps @ 62.5kg/138lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs +10lbs
B | Leg Press: 2 sets of 40 reps @ 41kg/90lbs +20lbs +40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 85kg/187lbs +5kg
M | Romanian/SL Deadlift: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg-6reps
B | Leg Curl: 1 set of 40 reps @ 23kg/50lbs +10lbs
Workout Notes: Squat form described as 'shit hot' and 'spot on' by the guy I was jumping sets with - nice and low, legs either parallel or lower. Getting closer to that 100kg milestone.
Day 3: Shoulders & Triceps (30/11/2010)
P | Seated Barbell Press: 4 sets of reps @ 35kg +5kg
M | Seated Arnold Press: 3 sets of 6 reps @ 15kg No change
M | Rear Delt Raises: 3 sets of 6 reps @ 10kg See notes
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg +2.5kg +40reps
P | Closegrip Bench Press: 2 sets of 5 @ 50kg +5kg
M | Seated French Press: 2 sets of 8 @ 12.5kg +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 20kg No change
B | Cable Tricep Extension: 1 set of 40 reps @ 5 +1
Workout Notes: Eventually got to the gym through the snowy conditions. Switched Barbell Front Raises with Rear Delt Raises as front delts are worked enough with the Barbell & Arnold Presses. Triceps feeling strong and CGBP is coming along nicely. Shoulders are certainly my weak link but catching up. Not liking the lack of Shrugs but will add them in on Day 4: Back, Calves & Abs as would be too much volume if added today, I think.
Day 4: Back, Cavles & Abs (03/12/2010)
P | Deadlift: 4 sets of 4 reps @ 102.5kg/226lbs+4 reps
M | Barbell Rows: 3 sets of 6 reps @ 60/132lbs +7.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 53kg/117.5lbs +5lbs
B | Seated Cable Row: 2 sets of 40 reps @ 17.5kg/39lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 32.5kg/72lbs (each leg) +2.5kg +8reps
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 50kg/110lbs +5kg
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Finally managed to get to the gym after being snowed in for a couple of days. Perks of all this snow, though, is an empty gym. Deadlifts are coming a lot easier at the 102.5kg mark and form is looking good, so will bump up to 105-107.5kg next week. Fully intended to do Shrugs today but completely forgot. Also considered doing a bit of HIIT, but will satisfy my gym cravings by doing that tomorrow.
Cardio - High Intensity Interval Training on Treadmill (04/12/2010)
M | Dumbell Shrugs: 3 sets of 8 reps @ 25kg (each hand)
Week 3
Day 1: Chest & Biceps (05/12/2010)
P | Bench Press: 4 sets of 3 reps @ 62.5kg/138lbs +2.5kg-4reps
M | Incline Bench Press:3 sets of 6 reps @ 45kg/99lbs +2.5kg
M | Dumbbell Bench Press: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg-6reps
B | Dumbbell Flys: 2 sets of 40 reps @ 6kg/13lbs +1kg
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 6 reps @ 22.5kg/50lbs +2.5kg-6reps
B | Preacher Curls: 1 set of 40 reps @ 17kg/37.5lbs +7.5lbs
Workout Notes: Sacrificed a few reps to bump up the weight to try and pack some muscle on. So far I'm taking the approach of bumping the weight one week, reaching a higher level of reps the next, then going back down to previous level of reps, bumping weight & repeating and seems to be working out okay. I think I could probably excel my bench press with a spotter as would have more confidence to keep going; will have to ask someone to spot for me next time.
Update: At the top of thread I have posted my Christmas Goals that I gave myself in Mid-November.
Day 2: Quads & Hamstrings (07/12/2010)
P | Squat: 4 sets of 5 reps @ 95kg/209lbs+5kg
M | Front Squat: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Leg Press: 3 sets of 6 reps @ 118kg/260lbs No Change
B | Leg Press: 2 sets of 40 reps @ 45kg/100lbs +10lbs -40reps
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 87.5kg/193lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
B | Leg Curl: 1 set of 40 reps @ 25kg/55lbs +5lbs
Workout Notes: Honestly thought my head might explode by the time I got to the Leg Press. The 5kg increase on the squats may have been a bit of a large jump but managed them all. Unsure whether to push for the Christmas Goal of 100kg next week, or do 97.5kg first. I think I might be too excited to settle for just 97.5kg, though! By the time I reached the quad burn set I was done in, hense the lack of a second set. Was jumping sets with one of the familiar faces from the gym, who remembered when I first came in the gym with my Men's Health mag as a scrawny little man but had seen me pack on the muscle since. Always good to hear, and goes to show what you can achieve.
Day 3: Shoulders & Triceps (08/12/2010)
P | Seated Barbell Press: 4 sets of 4 reps @ 40kg/88lbs +5kg-4reps
M | Seated Arnold Press: 3 sets of 8 reps @ 15kg/33lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 8 @ 10kg (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 5kg (each hand) No Change
P | Closegrip Bench Press: 2 sets of 5 reps @ 52.5kg/116lbs +2.5kg
M | Seated French Press: 2 sets of 6 reps @ 15kg/33lbs +2.5kg-6reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs+6reps
B | Cable Tricep Extension: 1 set of 40 reps @ 6 +1
Workout Notes: Good workout. Mistakenly jumped 5kg rather than 2.5kg on the Barbell Press but still managed 4 reps per set. Dumbbell Lateral Raises are brutal, just brutal - probably the hardest part of the week! Feeling like I'm coming down with a cold, so chances are I might be out of the gym for a few days now. Am also starting a new job so will need to adjust my gym times - going to miss the day time empty gym sessions!
Day 4: Back, Cavles & Abs (11/12/2010)
P | Deadlift: 4 sets of 4 reps @ 105kg/231lbs+2.5kg
M | Barbell Rows: 3 sets of 6 reps @ 62.5/138lbs +2.5kg
M | Lateral Pull Down: 3 sets of 8 reps @ 53kg/117.5lbs +6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 27.5kg/61lbs +2.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs +2.5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) +2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 52kg/115lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: All green = all good. Will try and get a Deadlift video soon to get my form critiqued so I can improve it. Just need to find someone to film me! New job has messed up my gym timings - I like to work out in the mornings so I have all day to eat/recover/grow. Not to mention it's quiet! So I might take a few days out now to try and synch my 4-day split so that my 2 consecutive days are on the weekend. I'd then be doing Thursday, Saturday, Sunday, Tuesday. But we'll see!
Cardio - 30mins High Intensity Interval Training on Treadmill (12/12/2010)
Week 4
Day 1: Chest & Biceps (13/12/2010)
P | Bench Press: 2 sets of 4 reps @ 65kg, 1 set of 3 reps @ 65kg/143lbs, 1 set of 3 reps @ 62.5kg/138lbs +2.5kg for 11reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 8 reps @ 22.5kg/50lbs +6reps
B | Dumbbell Flys: 1 set of 40 reps @ 7.5kg/17lbs +1.5kg -40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 3 sets of 8 reps @ 22.5kg/50lbs +6reps
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs +12.5lbs
Workout Notes: Workout grade? D-. Felt like I had nothing in me, as shown by the dropped weight on the Bench and the lack of a second burn set on the Flys. Pretty much every set was performed with rest/pauses. I normally workout in the AM. It's odd, you'd think after a day of food I'd have more energy but completely not the case. Could be a variety of affecting factors - 6am starts, long-ass day at work, possible cold coming on. Who knows? But not happy! Didn't realise just how much I prefer working out in the mornings, too - tonight the gym was full of people sitting around bullshitting about how hard they think they are, weights and plates were ALL OVER the place, someone was using 6 10kg plates. SIX. Why?! - just generally not a nice environment to work out in. Either way, going to need to get me some Jack3d or similar to give me a kick on these evening sessions.
Day 2: Quads & Hamstrings (18/12/2010)
P | Squat: 5 sets of 4 reps @ 100kg/220lbs+5kg MILESTONE
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs -2.5kg +6reps
M | Leg Press: 3 sets of 8 reps @ 118kg/260lbs +6reps
B | Leg Press: 2 sets of 40 reps @ 50kg/110lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 90kg/198lbs +2.5kg
M | Romanian/SL Deadlift: 3 sets of 8 reps @ 70kg/154lbs +2.5kg
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs +5lbs
Workout Notes: Had to abandon my car about a mile away from the gym due to the snow. Set out on foot in what can only be described as a blizzard and arrived at the gym quite literally white, head to toe, and very cold and stiff. Had a warm up with the bar and was feeling very unflexible and not able to squat down to parrallel, but as warmed up with bar, 60kg and 80kg I started to get into it. Racked up the 100kg. Two plates per side. Milestone. A big jump from the 95kg last week - had intended to get a 97.5kg in but wanted to do it before Christmas and this was my last leg workout before then. Stared at it for some time. Got under it. 4 reps. Not great - was going for 4 sets of 5 reps. 4 reps. 4 reps. 4 reps. I feel sorry for the other dedicated gym goers (not many) who made it in the blizzard as I was pretty much screaming by the last set. Decided to hit another set of 4 to get my 20 total reps. And I did! Success! Booya. The 2.5kg drop on the front squats was a mistake on my part, so made up for it by getting right up in the muscle range with another set. And the rest of the workout went great. Romanian Dead's came up really easily. Then, on route home I was stuck in traffic for hours til I finally arrived at the source - people unable to get up a hill. Spent the next 90 minutes pushing 50 or so cars up a hill and clearing the compacted snow and ice off the road. Agonizing work after that gym session but good cardio. Came home and treated myself to a HUGE lunch to make up for calories lost. A great session. A great day. Merry Christmas everyone!
Day 3: Shoulders & Triceps (19/12/2010)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs +4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs (each hand) +2.5kg -6reps
M | Rear Delt Raise: 3 sets of 8 @ 12.5kg/28lbs (each hand) +2.5kg
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) +1kg
P | Closegrip Bench Press: 2 sets of 5 reps @ 55kg/121lbs +2.5kg
M | Seated French Press: 2 sets of 8 reps @ 15kg/33lbs +4reps
M | EZ Bar Skullcrushers: 3 sets of 8 reps @ 20kg/44lbs+8reps
B | Cable Tricep Extension: 1 set of 40 reps @ 7 +1
Workout Notes: Managed to make it to the gym without abandoning my car, hurrah. Good workout considering this is my least favourite day out of the 4. CGBP went up pretty easily again. No idea why my normal bench isn't progressing as fast - chest must be holding it back. The 3rd set of Skullcrushers was a mistake on my part, was only meant to do 2. Oh well! Will try and hit the gym for some HIIT tomorrow (definitely will if I can't get to work).
Cardio - 20mins High Intensity Interval Training on Treadmill & 10mins High Intensity Training on Bike (20/12/2010)
Day 4: Back, Cavles & Abs (21/12/2010)
P | Deadlift: 4 sets of 4 reps @ 110kg/242lbs+5kg
M | Barbell Rows: 3 sets of 6 reps @ 65kg/143lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs +7.5lbs -6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand) +7.5kg
B | Seated Cable Row: 2 sets of 40 reps @ 20kg/44lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 35kg/77lbs (each leg) No Change
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/120lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Lovely stuff. Enjoyed using my new straps, definitely helped me bring up the last few Deadlift reps after my grip gave out. Also helped on the shrugs as shown by the 7.5kg increase. Got chatting to a powerlifter - the only guy I've seen in the gym who's a serious lifter who competes etc - got some good advice on lifting and diet. Possibly last workout session before Christmas, but might sneak a cheeky one in on Crimbo Eve.
Week 5
Day 1: Chest & Biceps (23/12/2010)
P | Bench Press: 4 sets of 3 reps @ 65kg/143lbs +2.5kg for 3reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -2reps
B | Dumbbell Flys: 2 sets of 40 reps @ 7.5kg/17lbs +40reps
P | Pinwheel Curls: 2 sets of 5 reps @ 15kg/33lbs No change
M | Standing Barbell Curl: 4 sets of 4 reps @ 25kg/55lbs +2.5kg -8reps
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Managed to hit 65kg for all the Bench reps as opposed to the weight drop on the last set last week. Really need to get a spotter to start getting the confidence to push through the pain. Also need to up my Incline and Pinwheels which have remained unchanged for a couple of weeks now. Going to switch out Barbell Curl as it absolutely kills my forearms - not in a working the muscle way; in a burning, painful, tight, tendonitis kinda way right from rep 1. Will probably switch with hammer curls? Out of the gym now for a few days for the holidays but back in on the 28th.
Christmas Goals Bench: Goal 70kg/154lbs | Actual 65kg/143lbs Squat: Goal 85kg/187lbs | Actual 100kg/220lbs Deadlift: Goal 100kg/220lbs | Actual 110kg/242lbs Didn't make bench goal, but very happy to have exceeded others by 10kg & 15kg.
Day 2: Quads & Hamstrings (04/01/2011)
P | Squat: 5 sets of 4 reps @ 102.5kg/226lbs +2.5kg
M | Front Squat: 4 sets of 6 reps @ 62.5kg/138lbs No Change
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs +10lbs -6reps
B | Leg Press: 1 sets of 40 reps @ 54kg/120lbs +10lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 92.5kg/204lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs See Notes
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Gym was absolutlely rammed full with New Years Resolutioners but I managed to secure my squat rack. Workout largely unaffected minus having to do Leg Curls in place of Romanian Deads Muslce Set due to not wanting to hog the olympic bar any longer! Wanted to hit 105kg squat but after 12 days out, holiday gorging and the flu I figured I'd microload today with 2.5kg. Also, doing the 102.5kg, I think I might of failed on 105kg - and that's not something you want to do when there's a hot girl watching you squat! Yeah! I saw you! Felt great to be back in there again and enjoyed a solid workout for the first one of 2011.
Day 3: Shoulders & Triceps (06/01/2011)
P | Seated Barbell Press: 5 sets of 4 reps @ 40kg/88lbs No Change
M | Seated Arnold Press: 4 sets of 6 reps @ 17.5kg/39lbs (each hand) +6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) +6reps
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) No Change
P | Closegrip Bench Press: 2 sets of 4 reps @ 57.5kg/126lbs +2.5kg -2reps
M | Seated French Press: 2 sets of 8 reps @ 17.5kg/39lbs +2.5kg
M | EZ Bar Skullcrushers: 2 sets of 6 reps @ 22.5kg/49lbs+2.5kg -4reps
B | Cable Tricep Extension: 1 set of 40 reps @ 8 +1
Workout Notes: Went in with little energy and suffered for it. Although there was some progress it was hard work. Failed on the last set of the skull crushers! I never fail! Psssh. Not as many Resolutioners in tonight - infact gym was largely empty by the time I'd finished up! Not much else to report. Keen to get in the gym again for Deadlifts on Saturday - will hopefully get a video to get my form critiqued.
Day 4: Back, Cavles & Abs (08/01/2011)
P | Deadlift: 5 sets of 3 reps @ 115kg/253lbs+5kg SEE VIDEO
M | Barbell Rows: 3 sets of 6 reps @ 67.5kg/149lbs +2.5kg
M | Lateral Pull Down: 3 sets of 6 reps @ 56kg/125lbs No Change
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand)No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs +5kg
M | Seated Calf Raise: 3 sets of 10 reps @ 37.5kg/82lbs (each leg)+2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 55kg/125lbs +5lbs
Ab Workout (Weighted Crunches, Weighted Leg Raises superset with Weighted Knee Raises, Weighted Side Bends)
Workout Notes: Felt great today. Was waiting outside the gym for it to open, got in there and smashed out a good workout. I took the video to get my form critiqued and all the lads were hugely complimentary about it - which is awesome as the deadlift is a difficult lift to get right. Couple of minor issues such as starting with my hips too high on the first rep but that corrected itself in reps 2 & 3 - nothing too major. Bad angle as I had my camera balanced on a Smith Machine, but will hopefully get a better one soon. As well as Squat & Bench. Also, please excuse the bed hair!
09/02/2011 - Cardio - 20mins HIIT on the Treadmill followed by 5min of running at 5.5 incline and a cooldown. Calories burnt: 320.
Week 6
Day 1: Chest & Biceps (11/01/2011)
P | Bench Press: 5 sets of 3 reps @ 65kg/143lbs + 1 more assisted +4reps
M | Incline Bench Press: 3 sets of 6 reps @ 45kg/99lbs No Change
M | Dumbbell Bench Press: 3 sets of 5 reps @ 25kg/55lbs See notes-1rep
B | Dumbbell Flys: 1 sets of 40 reps @ 7kg/15lbs -0.5kg -40reps
P | Pinwheel Curls: 2 sets of 4 reps @ 17.5kg/38lbs+2.5kg-2reps
M | Cable Curl: 3 sets of 8 reps @ 9 See notes
B | Preacher Curls: 1 set of 40 reps @ 23kg/50lbs No Change
Workout Notes: Not great. Chest feels completely stagnated. Although reps are going up (most are rest/pause) on the bench press, I can't break the 65kg plateau I've been at for 3 weeks. Incline hasn't progressed for 3 weeks. Dumbbell bench I failed on after 3 sets of 5 and then dropped down to 20kg/44lbs for a further 4 reps. By the time the burn set came a long I couldn't use the 7.5kgs as they were taken, and still only managed one set with the 7kg. Pinwheel curls I bumped up a weight after a couple of weeks at 15kg and they felt good. I switched out BB Curl because they were causing forearm agony - still a little pain on the Cable Curls but not nearly as much. Again, as with tricep extensions, no idea what the cable weight increments are.
Thoughts on how to progress, anyone? I'm thinking I need to drop the weight - especially on the Muscle(M) sets to get right up in to the hypertrophy range (8-12reps). Also considering switching out DB Press & Incline Bench (Instead combining them with DB Incline Press) and adding another exercise instead. Possibly need to up my calorie intake? - Though am progressing everywhere else minus Chest (and shoulders to an extent). Any ideas?
Day 2: Quads & Hamstrings (13/01/2011)
P | Squat: 4 sets of 4 reps @ 105kg/231lbs +2.5kg -4reps
M | Front Squat: 3 sets of 8 reps @ 65kg/143lbs+2.5kg
M | Leg Press: 3 sets of 6 reps @ 122kg/270lbs No Change
B | Leg Press: 1 sets of 40 reps @ 56kg/125lbs +5lbs
P | Romanian/SL Deadlift: 4 sets of 5 reps @ 95kg/209lbs +2.5kg
M | Leg Curl: 3 sets of 6 reps @ 40kg/90lbs No Change
B | Leg Curl: 1 set of 40 reps @ 27kg/60lbs No Change
Workout Notes: Was pumped before I went, but worst nightmare confirmed when squat rack was in use by someone doing Military Presses. But waited it out and got in there.Was hoping to get a video but gym was busy and couldn't find appropriate place to set up camera. Tried to focus a lot on form and the hip drive - perhaps a bit too much on that and not on the lift. I think I brought my hips up too high too fast and the weight came forward and bent me over - I should've let it drop onto the safety bars but I came up with it and I knew I'd pulled something in my back. But being warm and stretching it out, it wasn't too bad, plus I was too much in the zone, so I continued through the work out; convincing myself that if I worked the muscle it'd help. Still managed to hit or match PB's, and then had a warm down and a stretch post work out. However, I have a feeling I'm going to suffer for it tomorrow. I want to train shoulders & triceps tomorrow and be deadlifting on Sunday so now it's all about damage limitation. Going to have a hot shower, stretch some more, whack on some tiger balm, take some Anadin and probably repeat in the morning.
As for the workout itself. Was hugely pleased with the Front Squats. Upped the weight and increased rep range to 3x8 rather than 4x6 and found I came up pretty easy with it. Also normally do a second set of RDL's as a muscle set but after the back, I figured I'd do as little as possible on it so opted for Leg Curls instead.
Day 3: Shoulders & Triceps (14/01/2011)
P | Seated Barbell Press: 4 sets of 4 reps @ 42.5kg/93lbs +2.5kg -4reps
M | Seated Arnold Press: 3 sets of 6 reps @ 17.5kg/39lbs -6reps
M | Rear Delt Raise: 3 sets of 10 @ 12.5kg/28lbs (each hand) No Change
B | Dumbbell Lateral Raise: 2 sets of 40 reps @ 6kg/13lbs (each hand) See Notes
M | Seated French Press: 2 sets of 10 reps @ 17.5kg/39lbs +4reps
M | EZ Bar Skullcrushers: 2 sets of 8 reps @ 20kg/44lbs+4reps -2.5kg
B | Cable Tricep Extension: 1 set of 40 reps @ 8 No Change
Workout Notes: Boooom; in and out. Was in a rush to get back home and get ready to hit the town so had pretty much the least amount of rest time between sets and exercises that I could manage. Worked up a proper sweat. Nice shock to the system! Also, after the apparent plateaued chest, I realised that my shoulders & tri's weren't far off stagnating either. Therefore I pre-empted this and have dropped some of the weights to get up into the higher rep ranges and will work back up to previous weights and surpass them. I didn't do the Lat Burn set, takes too long! Don't judge! haha. Loving the French Presses at the moment, really hits the tri's with a range of movement greater than that of Skull Crushers I find.
15/01/2011 - Cardio - Warm up, 20mins HIIT, 8mins Hill Sprints, warm down, die. Love it. 300+ calories burnt.
Day 4: Back, Cavles & Abs (16/01/2011)
P | Deadlift: 19 overall reps @ 117.5kg/259lbs +2.5kg +4reps See Notes
M | Barbell Rows: 3 sets of 8 reps @ 67.5kg/149lbs +6reps
M | Lateral Pull Down: 3 sets of 8 reps @ 56kg/125lbs+6reps
M | Dumbbell Shrugs: 3 sets of 8 reps @ 35kg/77lbs (each hand)No Change
B | Seated Cable Row: 2 sets of 40 reps @ 25kg/55lbs No Change
M | Seated Calf Raise: 3 sets of 10 reps @ 40kg/88lbs (each leg)+2.5kg
B | 45 Degree Calf Raise: 2 sets of 40 reps @ 59kg/130lbs +5lbs
Workout Notes: Deadlifts - performed the first 10 reps as singles (10x1) with a little rest time between to try and perfect my set up & form. Then 3 sets of 3 reps to finish. After my little mishap on the squats on Thursday I decided to use a weight belt to keep nice and tight and found it helped a lot. Session took a lot longer than normal as had a friend with me who's new to serious lifting and needed a bit of direction - so I didn't get round to my Ab workout but will do that tomorrow with some Cardio or on Tuesday with Chest & Bi's.
So highly ambitious goals but no harm in thinking big! The deadline for achieving 'em will be the 31st Dec 2011. As of today that's 362 days or 51 weeks, 5 days - if I can avoid hitting a plateau and progress 2.5kg every week I could make a 50kg improvement in 5 months.
Fitness Goals
10% bodyfat or less
6.2m / 10km in less than 50 minutes (Personal Best: 52m, Race Best: 56m)
An obscene amount of alcohol was consumed last night under the guise of vodka jelly and easy-to-drink cocktails, with their crushed ice, fruity deliciousness. Vodka, Tequila, Blue Curacao, Baileys in chocolate shot glasses and various other alcohols and mixers all have their place on the Winner's Podium for defeating me today with a hangover so bad my face hurts. I'm more than a little hazy on the details, so I've spent today trying to piece together what happened throughout the night. With each flashback summoning feelings of cringe-worthy shame or side-splitting hilarity, it's clear it was eventul to say the very least. Not one to kiss and tell, I'll tantalise you with just some of the shenanigans - a crazy, lovely American girl, a bloody hand, a completely inebriated interview, back of the bus vs front of the bus vs bottom floor, chants, girl on girl, free entry, stolen drinks, a text written to myself at 04.11am with content concerning my ex, a delightful London Cabby, a less-than-delightful Londoner, a video recorded at midnight for the attention of an estranged Brazillian counter-part and undoubtedly so much more, which will come back to me over the next few days or when the photo's finally find their way from various attendee's cameras.
And so we arrive in 2011 - a little worse for wear - but here nonetheless. My intent was to start the year on a high and I'm happy to say 'mission accomplished.' That said, January 1st is always a day of pensivity; a time to look forward, to make plans or resolutions and to promise yourself a better year. And with that, I realised I've not given myself anything to accomplish in 2011 as of yet. As most of you already know, I'm packing my bags and heading off to Australia in a few weeks where I'll be working and travelling for a year. However, my reasoning for this has always been that of two halves; of course I want to, but a large part of this is me running away. I've had a very 'emotionally challenging' 2010 and have struggled to get my head in a good place, but it's high time that changed. Therefore, my first resolution is to adopt a new perspective; to find the good in everything I can. Hand-in-hand with this, I resolve to let go. The day I step foot in Australia is the first day of the rest of my life and I won't let anyone or anything prevent that. It's time to start living.
So, setting the bar high with a lifestyle change there. However, I do have some more measurable goals which I'd like to achieve this year - especially in health and fitness. I would like to get my weight up to roughly 85kg/187lbs with 10% bodyfat or less. I would like to Squat 150kg/330lbs, Bench 100kg/220lbs and Deadlift 200kg/440lbs all for at least 4 sets of 5 reps - ambitious yet achieveable. I'd like to pick up my cardio again - it slows the weight gain but what use is being big and strong if you lack fitness and conditioning? - and will look to take part in more running events like I did at the beginning of 2010. I also aspire to follow up previous talks regarding 'transformation' articles and interviews with various magazines and websites and get my name in lights.
I'm sure I'll think of more, and will also update to add pictures once I'm in possession of some, but it's now 2.1.11 and about time I got this entry published.
Happy new year, people. I hope 2011 brings you all the happiness in the world.
In the eternal words of Noddy Holder; It's Chrrriiiiiiiisssssttttttmmmmaaaaassssssssss. Yes, pedant, I'm aware that's not the song I posted above but it's a catchy motto! For the record, Shakin' Stevens easily tops Slade as my favourite all time Christmas tune, I'm afraid. As does John Lennon's ' Happy Xmas (War Is Over)', Elton John's 'Step Into Christmas' and Wizzard's 'I Wish It Could Be Christmas Everyday'. But I digress...
I love Christmas. Christmas in our household is a site to behold and a pleasure to be a part of.
The day typically begins at an appropriate hour - Santa himself couldn't cut my sleep any shorter than it needs to be. I then get showered and slip into something special... clothes wise... not lingerie or anything! Then begins the imminent wait for everyone else to get ready. We then either head out or await the family depending on where we're spending Christmas. Once everyone's arrived, we normally take a stroll down the local for a drink and our bi-annual pool tournament between the families. Once we've lost, goddammit, we head home to sit down for Christmas lunch complete with hats and crappy Christmas cracker jokes.
Quite out of the ordinary, we don't exchange our presents until the afternoon after we've had Christmas lunch. And then a big deal is made out of the fact that everyone has to have a gift at once - to a point where the person codenamed 'Santa' (present hander outer) has to dig through the presents to find one for the person who hasn't currently got one to open! But I wouldn't have it any other way. As a kid, I used to find this quite annoying during the day when I hadn't got my brand new Action Man All Terrain Vehicle to play with, but the spectacle of everyone sat around giving and receiving gifts made up for it. Not to mention it gives you something to look forward to. I've never understood people who rush downstairs first thing in the morning - especially as individuals rather than as a family - and proceed to tear into their presents without taking time to savour them, look at what other people have got or see the faces of your loved ones when they open the gifts you've bought them. For most, the day ends there. It's almost like they want to rush through the holiday they've waited for for so long. All too many people I know end up bored or sat online on Christmas Day after exhausting the festivities but that's not the case for myself! Once presents have been exchanged, piled up, hoards examined, thanks given and cats removed from playing in the piles of wrapping paper, the steady all-day drinking becomes a free for all and the real fun begins. The Wii is switched on and the board games come out - I have fond memories of playing Dunkin' Doughnuts with my late Nan when she was well into her late 80's - and after that it all becomes a bit of a haze. Other than flashbacks of having more people than places to sleep and makeshift beds made out of sofa cushions and blankets. Rinse & repeat for Boxing Day.
All that and so much more (I'm rushing through this!) is why I love Christmas. It just seems to be a day that everyone comes together to work toward the same goal; to celebrate with family and friends, have fun and have a jolly good knees up.
Merry Christmas everyone. I hope today brings you everything you want and for whatever reason you celebrate Christmas - celebrate hard!
And to those who aren't around this Christmas, know that you're in my thoughts and in my heart.
January: I am still reeling over the death of my last-living grandparent at the end of 2009. She was the only one I ever really knew; her husband died when I was a baby and my dad’s parents both died in the same year when I was only 11 years old. She was a hell of a woman - so strong, even into her 90’s – everyone feared one of her ‘clip round the ear’oles’. She used to say I was her favourite.
That same month K and I broke up. Although we were still ‘unofficially’ a couple right the way through to her eventual departure, it was the beginning of the end. I leave her house and get on the motorway in a fragile state of mind; I’m caught speeding by a mobile police van that, according to the documents, left that spot just 13 seconds after snapping me. That was a bad day. The fine arrived through my door not long after.
Fast forward a couple of months and we find my Dad in hospital with years’ worth of alcohol abuse finally catching up with him; his liver is shutting down. It’s touch and go for a while and we all ready ourselves for the worst. But eventually, after months of treatment, a stent installed inside him, litres of fluid drained from his abdomen, thousands of diuretics and other pills and strict orders that he can never drink again he pulled through. I think more than anything the hardest part was seeing my Mum like she was.
Back to K’s house; we’re exchanging letters and final kisses as she walks me to my car. We’ve just spent the weekend together pretending like this moment wasn’t coming. We visited a safari park and a zoo and took a random trip to some town in the arse-end of nowhere - but we found the fun in it as we always did. I can barely believe this is goodbye. I can’t actually comprehend that there’s every possibility that I won’t see this beautiful girl that I love so much ever again. I hold back wild marriage proposals in the hope that she’ll stay. I don’t cry. I get in my car and drive away. I was tortured by the memories of this day for months. I couldn’t believe I left. I hated myself for it. I thought of things I should of said; things I should have done; anything to stop her leaving.
The summer after she left was the lowest I’ve ever felt and I needed distraction. However, my best friend had taken off on his travels to the States and wouldn’t be back for a few months yet. I try to throw myself into work but in a country in the depths of recession I struggle to find any, and that which I can is nothing less than soul destroying.
It’s the end of summer and our family dog, Jasper, is fairly unwell. We do everything we can to make him as comfortable as possible but after a few weeks of his condition deteriorating it’s clear that we have to let him go. It hurts. I think of the 16 years we had him; we grew up together.
We’re now getting closer to the present day but things haven’t been much easier. I think about K every single day. Some days I’m fine, others I’m not. I try to avoid talking to our mutual friends for fear of hearing about her or being asked probing questions to which they could never know how complicated the answers are. I miss Jasper. I miss my Nan. And to top it all off, the Hornets had a horrendous 2009-10 season – not even making the playoffs - with talks of Chris Paul leaving to spread his wings elsewhere.
2010 did have its moments, though. I did some things I thought I’d regret but didn’t. I’ve had some nights out that will stick with me for life. I’ve been reunited with old friends; buried the hatchet with some and grown closer with others and I worked the best Fresher’s I’ve worked to date.
And such is life; where one door closes, another opens and through the bad times I found some good. For example, I excelled with my Martial Arts & MMA as being punched in the face sparring or hurting my hand breaking a brick didn’t seem so bad anymore. I was fearless and it showed in my improvement. However, the two biggest outcomes of all this year’s strife have been my gains in the gym and this blog. I channelled everything in to the gym with a renewed sense of purpose and drive to better myself. I researched the science behind everything and words such as ‘macronutrients’ and ‘hypertrophy’ became second nature. I ate smarter and trained harder; giving every session everything I could. And to this day I find motivation out of things which, once upon a time, would have weighed me down. You can read about that here.
Everything that couldn’t be smashed out in the gym, I would write about here in this blog. It was never intended to be public, let alone reach the level of views that it has done. I found when I wrote my troubles out I could take an unobstructed view of things and see what I needed to do to rectify them. This is my therapy. This blog has taught me a lot about myself. It also spurred me to create things such as my list of 30 things to do before I’m 30 and, knowing that people were reading it, a reason to start ticking them off rather than report back empty handed.
I also owe it to those bad times for giving me an incentive and the motivation to seek my own happiness rather than placing it in the hands of fate or someone else. I’ve taken life firmly in my grasp and will be fulfilling a lifelong ambition and venturing off to distant parts of the world very soon. I suppose I needed a kick to get me on my way.
I write this at a time that I’m finally letting go of the things which have haunted me. There was once a version of me that would have crumbled under the things I’ve been through this last year but I’m still here and I’m still moving forward. Come midnight on the 31st I will write this year off as experience and toast in a new year of adventure, self discovery and good times. I will walk into 2011 as a man who’s been through his own personal Hell but come out the other side stronger for it. I will walk into 2011 with a spring in my step, hope in my heart and an unrelenting anticipation of things to come.
Seeing as 2010 will soon be wrapping up, I figured I'd share with you some of my the wonders I've found, loved or laughed at over the last year. Will be adding more as/when I remember them, but if you have any suggestions - send 'em my way!
Enjoy!
Websites
Muscle & Strength - The website I've got all my workouts from, my nutritional advice, calculated my BMR's, read articles, researched supplements and more. The forum is filled with great guys and girls all very knowledgeable about all things fitness and they're more than happy to help with anything they can.
Twitter - Fell in love with Twitter this year! Facebook has certainly taken a back-seat with regard to my updates. Got talking to some lovely people and am provided with information tailored for me depending on who I choose to follow.
LolSnaps - Thousands of funny pictures, gifs and videos. Endless hours of entertainment. Open it up. I could click 'next' all day long, baby, all day long!
UKFDubstep - YouTube Channel for UKFDubstep. The best source for all the latest and greatest dub tunes.
StumbleUpon - Can't even begin to think how many hours of my life I've whiled away on this site. In a nutshell, people find a cool site and register it with StumbleUpon. When you click 'stumble' in the top left you're taken randomly from site to site - normally finding something funny, interesting or plain awesome on each page. You can also sign up, list your interests and tailor the results you get, save your favourites, share them and so on. If you like it, install the toolbar, you won't regret it!
Videos
Other
TweetDeck - Excellent program I use for my Twitter updates. Various columns arranged efficiently next to each other for tweets, mentions, direct messages, trends and more. Can drag & drop files and photos & it will auto shortners URLs for you. You can customize it all and add extra columns if you see fit. It can also be synched with various accounts to post from multiple places including Facebook, LinkedIn and other social network sites. Plus much more. Essential software for any Tweeter!
Spotify - Can't go long without my music fix and I use Spotify every day. If you don't want to pay for Premium, get Spotify Open for 20 hours of music a month for free.
An amazing piece of writing I thought I'd share with you all.
Go placidly amid the noise and the haste,
and remember what peace there may be in silence.
As far as possible, without surrender,
be on good terms with all persons.
Speak your truth quietly and clearly;
and listen to others,
even to the dull and the ignorant;
they too have their story.
Avoid loud and aggressive persons;
they are vexatious to the spirit.
If you compare yourself with others,
you may become vain or bitter,
for always there will be greater and lesser persons than yourself.
Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time.
Exercise caution in your business affairs,
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals,
and everywhere life is full of heroism.
Be yourself. Especially do not feign affection.
Neither be cynical about love,
for in the face of all aridity and disenchantment,
it is as perennial as the grass.
Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with dark imaginings.
Many fears are born of fatigue and loneliness.
Beyond a wholesome discipline,
be gentle with yourself.
You are a child of the universe
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.
Therefore be at peace with God,
whatever you conceive Him to be.
And whatever your labors and aspirations,
in the noisy confusion of life,
keep peace in your soul.
With all its sham, drudgery, and broken dreams,
it is still a beautiful world.
Be cheerful. Strive to be happy.
Hi there,
I'm a fitness fanatic and a gym junkie. I am a lover, a fighter, a thinker and a writer. A self defence and martial arts enthusiast. A reader. A musician. A realist. A gentleman.
I love meeting new people. I love passion. I love basketball. I love adventure.
I use this as a place to write down my thoughts and ruminations - mostly as a form of therapy for myself - but do have a look round and I hope that you can take something away from your visit.
