Deadlift Day, Calves & Prowler Pushes....

Rack Pulls 8x3
140kgx3, 150kgx3, 160kgx3, 170kgx3, 180kgx3, 190kgx3, 200kgx3, 205kgx3

Deadlifts Advanced GVT 10x5 3110 Tempo 60 seconds rest - 140kg

Defecit Deadlifts 3x6-8 3110 Tempo 60 seconds rest
100kgx8, 105kgx8, 110kgx6

Single Leg Calf Raise 3x10-12 2210 Tempo no rest
BWx12/12, BW+5kgx12/12, BW+8kgx10/10

Standing Calf Raises 3x12 2020 Tempo 60 seconds rest
27kgx10, 35kgx10, 41kgx7+3


Prowler Pushes

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

60kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

80kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Take off 40kg

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball
Push 100m! Die!

Tip #4 'Do Resistance Training'

Resistance training is a must for anyone looking for fat loss and changing their body composition. Firstly resistance training expends more calories but it also has a much better affect on your fat burning hormones and increases the metabolism for a much longer time after exercise. The more muscle you have the more calories you will burn every day at rest making it easier for you maintain your goal, resistance training also helps improve insulin sensitivity!

Todays Workouts.....

This Morning Back & Biceps

Chins Advanced GVT 10x5 4010 Tempo
Managed 8 sets of 5, only managed 3's on the last 2 sets.

'Thibs' Pulldowns 4x6 2012 Tempo - check out my youtube channel.
56kgx6, 61kgx6, 68kgx6

Chest Supported DB Rows 4x6 3110 Tempo
30kgx6, 32kgx6, 36kgx6

Seated DB Zottman Curls 2x12 3020 Tempo
8kgx12, 8kgx12

EZ Bar Reverse Curls 2x12 3020 Tempo
10kgx11, 12.5kgx11

This Evening...... 12-12-12

This is performed on the treadmill, 12 Incline, 12 speed, 15 seconds ON 15 seconds OFF for 12 minutes.

Followed by an abs circuit performed 5 times....

Hanging knee raises
Crunches on Stability Ball
Weighted Russian Twists
Stability Roll Outs

Tip #3 'Oil your Machine'.....

Introduce omega 3 fish oils into your diet. Fish oils help improve the transport of carbohydrates in to the muscle cells to be stored as energy reducing the risk of them being stored as fat; they also help to increase insulin sensitivity (mentioned earlier, very important for fat loss). You will need to supplement with this to get the concentrated doses you will require for fat loss, aiming for 1-1.5g per % of body fat.

check out these links to see the many benefits to taking omega 3 fish oil

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/624/Finally_Fish_Oil_is_Anabolic.aspx

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/435/Tip-108-Fish-Oil-Lowers-Cortisol-Levels-and-Triggers-Weight-Loss.aspx

Sled Work.....

This afternoon I decided to do my 'cardio' session using a weighted sled.

60kg added
50m drag - crunches to failure
100m drag - crunches to failure

Add 20kg

80kg
50m drag - crunches to failure
100m drag - crunches to failure

Add 20kg

100kg
50m drag - crunches to failure
100m drag - crunches to failure

Take off 40kg

60kg
50m drag - crunches to failure
100m drag - crunches to failure

Nausea and legs numb = great session!

Chest and Triceps....

A1)Bench press Advanced GVT 10x5 4010 tempo 85kg
A2)Rope Face Pulls 10x10 no specific tempo just using the as assistance eercise to offset all the pressing

Low Incline DB Press 3x10 3110 tempo
28kgx10, 30kgx10, 34kgx9

Triceps Dips 3x10 4010 tempo
10, 10, 8+2

DB Triceps Kickbacks 3x12-15 2111 tempo
8kgx15/15, 10kgx15/15, 10kgx12/12

As I completed my 10 sets of 5 on 85kg I will up the weight for the next session to 90kg and hopefully I womt be able to complete it. The face pulls are put in inbetween as assistance work to help me keep my back tight and shoulder blades together when pressing, I dont use a heavy weight just enough to get a good pump. It's also good to add in to improve posture, peolpe normally do alot more pressing than pulling movements this can lead to shoulders rounding forwards.

I finished off with a bit of Triceps to increase the volume on them as I will do a seperate arms day later in the week.

This afternoon I have a prowler session!!!!

My Supplements

Here is a list of the different Supplements I take, I will detail when and how much I take when I post my daily nutrition.....

Acetyl L-Carnitine
HCL
Zinc
Topical Magensium
Fish Oils
Methylator
Primal Fibers
Estrogenomics
BCAA's
Whey Protein
Glutamine
Glycine
Creatine

I will chose 1 supplement at a time and explain the benefits and recommended dosages.

Sprints

So here is todays second session....

As it was such a nice day I decided to head down to my local park and do some sprints in the sun!!

There are some Rugby pitches marked out so after a long warm up (I am notoriuos for pulleing hamstrings during sprint sessions) my aim was to sprint the length of the pitch as many times in 15 minutes sprinting there and walking back.

I managed 12 sprints and my throat and mouth are as dry as the desert and feel quite sick.......job done!

Tip #2 'Meet the Protein Goal'

Protein is ‘ESSENTIAL’ and affects many different hormones in a favourable way for fat loss. Daily protein goals for Males are 3.3-4.4g of animal protein per kg of bodyweight and for Females 1.98-2.16g of animal protein per kg of bodyweight. This may sound a lot to most people so just concentrate on increasing your daily protein intake inline with your appetite, if you feel full...You are full!

Tip #1 'Go Against the Grain'

My top tip for getting trim is to cut out all grains and gluten (rice, bread, pasta, potatoes, etc). Firstly let me explain there is no such thing as an ‘ESSENTIAL’ carbohydrate, and unless you are in the 25% of the population who are genetically tolerant to carbohydrates or you are already 8% body fat then these foods are sabotaging your fat loss efforts. The problem is the affect that these carbohydrates have on insulin and how this affects your ability to burn fat, the leaner you are the more sensitive you become to insulin meaning your body needs to produce lower amounts when carbohydrates are present. When you are not lean and not sensitive to insulin the body has to produce higher amounts of insulin when carbohydrates are present, and it is these higher amounts of insulin levels that bring your fat burning processes to a halt. With this tip alone you will lose visceral (abdominal) fat and reduce your love handles buy 50-75% and I guarantee if followed properly you will lose at least 2 inches of your waist within the first week.  *Check out how ‘Cheats’ can still prosper!

Here is how you can still socialise and get lean!

*When cutting out grains it is important to have a ‘Cheat meal’, if scheduled properly this will help to keep your leptin levels up and this hormone controls your appetite and keeps your body’s fat burning furnace firing.  You can do a 4:1, so on the 5th day of cutting out grains at your evening meal you can eat all the carbohydrates you want. There are NO restrictions. If you want to include alcohol then you must do a 6:1, so on your 7th day again in the evening you can consume as much alcohol as you wish.

Life is for living, live it lean!

Top 10 Tips.....

I will be DAILY posting my top 10 tips on how to improve your body composition.

I have chosen these top tips as they are simple to follow and will give you alot of 'bang for buck', this means you will get a good return for the effort you put in.

To all the keyboard warriors out there ready to list countless articles in Mens Health, Mens Fitness or information from other fitness celebrities or professional that contradict what I say these are the things that I practice and have helped me and many of my other clients change and improve their body composition to date and because of this I know that if you do it properly, it will work! Iv seen it with 100's of people...

I am just sharing my knowledge and experience with you, I am not saying this is right and everything else is wrong, this is just my opinion.

Todays Leg Workout!

Todays Workout

Legs, Calves & Abs

Top Half Squat 5x10, No specific Tempo just as explosive as possible during the comcentric
220kgx10, 230kgx10, 240kgx10, 250kgx10, 265kgx8

Squats, heels elevated 5x10 4010 Tempo 60 seconds rest
80kgx10, 80kgx10, 80kgx10, 80kgx8+2, 80kgx6+6!

Bulgarian Split Squats, rear foot elevated 2x10-12 20kg DB's 3020 Tempo 60 seconds rest
20kgx12/12, 20kgx12/12, 20kgx22/26!

Single leg Calf Raises 100 reps as quick as possible 2010 Tempo no rest

15 seconds sprints on Bike, 15 Reverse Curl, 20 Twists with 20kg Plate, 15 weighted Crunches.... Repeat 6 times, no rest!

So there is todays leg workout, the first exercise is used to stregthen my Vastus Medialis Oblique (VMO), this is the tear drop part of the quad. This is due to a structural imbalance but I do enjoy shifting the monsterous weight! also when you come to squat everything feels light as a feather in comparison!

Heels elevated for squats is to put more stress and focus on my quads as I will have a 'deadlift day' later on in the week to work my posterior chain, also to help improve a structural balance issue.

Bulgarian split squats felt brutal but I decided to go to all out failure on the last set and hit some pretty high numbers, this unfortunately means the weight was too light so Im going to have to up it for next time.

Calves were destroyed after 100 reps on each, I will train my Calves again later in the week with more weight but am always too drained after squatting!

Felt very sick after the sprints and abs....which is the perfect way to finish any workout!

Next up is Chest and Triceps.....

Welcome!

Hi Guys and welcome to my Blog!

This is a temporay blog until my main website is up and running, (will be in a few days but I am impatient!).

As well as the usual fintess tips and articles, I will also be showing you guys what it is I do, all my workouts, my nutrition on a day to day basis and what supplements I take and when.

So today I have arranged a photoshoot, it gives me a goal and something to focus on which is very much needed if you want to continuely progress. Only problem is its in 3 weeks, 21 days. This is obvioulsy not a huge amount of time, but I like it. Im not one for dieting for 12-16 weeks I would rather go hell for leather for next 21 days.

I am also going to do something controversial... And thats do No Cardio!!! When I say Cardio I mean steady state, fasted in the morning etc. I use the prowler and do sprint training and will continue to do those as my cardio, but no other form. I am confindent I can make the changes I need with my nutrition and training. In terms of resistance training, I will do 2 sessions a day, a heavy session in the morning and a higher volume session in the afternoon/evening or will do a conditioning session ans seperate weights sessions.

I have a goal and that is to be leaner than I was for the last photoshoot I had in May last year, when I even suprised myself by how lean I was! Its not going to be easy, but if it was easy it would be no fun!

It begins......