Chest Cure....

There is a US trainer caled Chad Waterbury, he trains alot of MMA fighters and athletes and is pretty good at what he does. He recommends that if your chest is weak or you want to improve it, an easy way is High Frequency Training (HFT).

What you have to do is, from the moment you get up to the moment you go to sleep you must notch up 150 press ups. You never go to failure, and it can take 1 hour or all day.

He also recommends this method for Calves and to improve Pull Ups, the reps recomendations are different so if you want to try either of them look it up. Same principle tho, dont go to failure.

I am going to try it for the next few weeks and see if it makes a difference as I wouldnt mind my chest looking a bit better!!

I will be honest and let you know what I think..... Also if you try it let me know what you think!

Back & 13, 13, 13

This morning was back, I didnt do GVT for back today as if im honest I cant do multiple sets of Pull ups with that Tempo! Instead I work out the amount of time it will take to perform GVT and did as many pull ups as I could in that time.

Pull Ups 20 mins 3010 Tempo
62reps

I started off dong sets of 8's and 5's then got down to multiple sets of 1 towards the end! Awesome back pump!

Thibs Pulldowns 3x12 2012 Tempo 60 seconds (active) rest
41x12, 48x12, 41x12
Active Rest - Press Ups 25, 20, 20 (check out my chest cure blog!)

DB Bent Over Row 3x10 2111 Tempo
28x12, 30x10, 36x8
Active Rest - Press Ups 15, 15, 20

I was short on time at the end so I finished with 100 crunches.
In the afternoon I got back on the treadmill and did 13, 13, 13 (you should know what it is from previous posts!)

HORRENDUS! Again very heavy breathing, sore throat, couldnt stop couching. Not for the feint hearted!

Tip #7 'Increase SMART fats'....

Fat is ‘ESSENTIAL’ and similar to protein affects hormones favourably for fat loss. It’s not fat that makes you fat (OK, it’s not good fats from lean meats, fish, nuts, eggs, avocadoes), its the hydrogenated fats in processed food that will make you fat. Smart fats include Avocados, Nuts and Seeds (6-8 per serving), Olive Oil, Macadamia Oil, Natural Nut butters (Peanut and Almond are my favourites but the nut must be at least 97% of the ingredients so check the label!) In addition to reducing your carbohydrate intake having more ‘SMART’ fats will help to keep you feeling fuller and stop you from doing a ‘crash’ low calorie diet, they do not work!

Chest...

Today I only managed to get 1 workout in, but increased the density by doing GVT and having active rest.

DB Press 10x10 4010 Tempo 30's 60 seconds (active) rest
Active rest - Face Pulls 10x10 no specific tempo
FUCKING TOUGH!

Incline Press Drop Set 3x8-10/X 3110 Tempo 60 seconds (active) rest
26x10/5, 28x8/4, 30x8/2
Active Rest -DB Reverse Fly 3x12

The drop set was a mechanical drop set, started with the bench 3 clicks up and then went down into a stronger position to 1 click up to extend the set.

Because I was only training the once today I did 10 minutes of skipping at the end, 15 seconds on, 15 seconds off.

Legs and Prowler Pushes (using treadmill)

Legs

Top Half Squat 5x10, No specific Tempo just as explosive as possible during the concentric
230kgx10, 240kgx10, 250kgx10, 260kgx10, 270kgx10

Squats GVT 10x10 4010 Tempo 90kg

Bulgarian Split Squats, rear foot elevated 2x10-12 20kg DB's 3020 Tempo 60 seconds rest
26kgx10/10 26kgx10/10 26kgx10/10

I decided to change to GVT 10x10 as I am enjoying just getting the work done and want to increase workout density. After my refeed yday still a bit depleted so by increasing my workut density I will have a refeed every 5th day from now on.

Was happy I managed to still keep n 26's for split squats after 100 squats!


Treadmill Prowler Pushes

15 secs sprint, 45 secs rest repeat 10 times!

I didnt have a chance to get down to use the actual prowler so I improvised instead, without turning the treadmill on you push the belt manually whilat holding onto the frame. Its a good alternative if you do not have access to a prowler but it will not prepare you for the real thing!

Carb Day!!!

So today is day 15 and after the last 14 days and 26 training sessions I deserve some carbs! I still keep breakfast 'Meat n Nuts' but for the rest Of the day I had 2 sweet potato at meals 2,3 and 4 and for meal 5 I had some gluten free protein pancakes..... I put a bit too much vanilla protein in them which made them very sweet and I burnt them! But after 14 days of no carbs I wasnt going to let that stop me. Im lookimg forward to seeing what I look like in the morning, I have a feeling I may have needed to consume more carbs seeings as I have been low carbs for so long and already pretty lean but we will see.... I can begin to feel the carb coma setting in so will sleep well 2nite!

Day 10.....

So I am now 10 days into the diet and I am happy to say that I am feeling and looking great and if I'm honest it has been pretty easy with the diet and I have enjoyed training twice a day.

In terms of diet its pretty simple, Meeting the protein goal (Tip #2), lots of healthy fats and zero carbs, I dont even look at them. I will do this for 14 days and then have a carb day on day 15, only if I deserve it! How do you know if you deserve a 'treat' day/meal or a refeed....

A) When everyday tasks become a chore!
I am talking about walking up the stairs, going to get a drink etc. Too often people refeed or have 'treat' meals when they are not really depleted. Our bodies are designed to withstand alot of stress amd can go relatively long times on low nutrients, think back to cave man times we wouldnt eat regularly and also look at supermodels who starve themselves, they still live to a reasonable age. If our bodies were so fragile that they cud not survive after 4 days of low carbs and 3 workouts our our species would be extinct a lomg time ago. If you have to think whether or not you deserve a refeed or 'treat' then the answer is NO!

B) If you are lean
The more muscle you have, the more nutrients your body requires so for that reason you would need a refeed sooner. If your dieting and still 'fat' you only deserve a 'treat' meal when you have reached point A), you do not deserve a 'treat' day! This may sound harsh but trust me it is much harder to get lean then it is to stay lean, so put the effort in and get lean as quick as possible. The longer you leave the higher chance you have or giving up and not achieving your goal.


I definitely qualify for point B) and by monday(day 15) I think I will qualify for point A)! And I am looking forward to my day...

It will consist of sweet potato chips and 'Poliquin' gluten free protein pancakes

Tip #6 'Fight Fire with Fibre'...

This is a very simple, but very effective tip. It is hard to make a ‘bad’ fibre supplement, if it DOES NOT contain oat, wheat or bran then it is a good fibre supplement. You will need at least 4 different types of fibre supplements as they have an intimate contact with the stomach lining your body will adapt so you must rotate the every 8 days. Fibre is great for increasing the body’s’ ability to excrete toxins (detox), this will help reduce visceral fat, love handles and fat store around the thighs and bum. It will also help improve your thyroid function which is key for fat loss as high levels of toxicity have a detrimental affect on the thyroid.

Arms

in this morning for a quick arms session

A1) Incline DB Curls 3111 Tempo 4x10
8kgx10, 10kgx10, 10kgx10, 12kgx10
A2) Dips 4010 Tempo 4x12
BWx12, BWx12, BWx12, BWx12

B1) DB Spider Curls 3x12 3011 Tempo
10kgx12, 10kgx12, 12kgx12
B2) DB Overhead Triceps Extensions 3x12 3110 Tempo
10kgx12, 12kgx12, 16kgx12

I am also today onlmy going to get in potentially one session as I as now going to elevate my alpha male status to new heights by getting my legs waxed!!! I think I will be recovering for the rest of the day!!

Deadlift Day...

Today I was really busy with clients from 9am-8.30pm, so the only time I could get a session in was EARLY!!

6.30am!

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

Deadlifts Advanced GVT 10x5 3110 Tempo 60 seconds rest - 155kg

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

I did pretty much the same workout as last week, Though suprisingly once I got going I felt great and strong so took deadlift up to 155kg which I regretted at the end last 3 sets were brutal.

I am not going to have time to get in another session today, but will habe revved up the metabolism with all that compound heavy lifting.

Shoulders and Prowler Pushes...

AM

Shoulders
DB Shoulder Press Advanced GVT 10x5 4010 Tempo 30kg DB with Fat Gripz

DB L Lateral Raises 3x8 2021 Tempo
6kgx8, 8kgx8, 10kgx8

TRX Reverse Fly 3x8
BWx8, BWx8, BWx8

Shoulder press was TOUGH this week, especially with the fat gripz but I tend to feel it more in my shoulders when I use them.

PM

Prowler

+40kg

50m, crunches to failure
50m, crunches to failure

Add 20kg

50m, crunches to failure
50m, crunches to failure

Add 20kg

50m, crunches to failure
50m, crunches to failure

Take off 40kg

50m, crunches to failure
50m, crunches to failure

Add 20kg

50m, crunches to failure
50m, crunches to failure

Ads 20kg

50m, crunches to failure
50m, crunches to failure

By the time I got to the studio I ony had 25 minutes before he shut, so I had to get it done. After the first round I was feeling very sick but taking off the 40kg and repeating the whole thing made me feel much better (still felt bad, but better than I was feeling!)

I drove home with a massive headache, slight nausea and decided I needed to lie down for a bit when I got home before attempting to eat anything! Prob best prowler session iv ever had!

Sprints, Back & Biceps...

AM

As I completed both lots of 12-12-12, I decided to take it up to 13-13-13 again 15 seconds on, 15 seconds off.

Was alot harder, really struggled to finish the last 4 sprints. Quads and hamstrings on fire and breathing so heavily that my lungs and throat were sore I couldtnt stop coughing for about 2 hours afterwards!

PM

Back & Biceps

Chin Ups Advanced GVT 10x5 4010 Tempo

Thibs Latpulldowns 3x12
34x12, 41x12, 48x12

DB Bent over Row 3x10-12 3010 Tempo
28x12, 30x12, 30x10

DB Hammer Curl 4x8 3111 Tempo
14x8, 16x8, 20x8, 16x12

Ez Bar Reverse Curls 2x15 3111 Tempo
5x15, 7.5x15

Prowler Pushes, Sled Drags and Chest...

Am

Prowler +40kg
Sled +120kg

Prowler Push 50m
Sled Drags 50m

Rest for 2 mins

Repeat 8 times...... I have never sweat so much in my life, had no feeling in my legs and felt extremely sick for about 30 minutes after... Awesome!

PM

DB Chest Press Advanced GVT 10x5 4010 Tempo 36kg DB

Low Incline DB Press 3x6 3110 Tempo
30x6, 30x6, 32x5

Legs and Skipping

AM

Legs & Calves

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

Squats Advanced GVT 10x5 4010 Tempo 120kg

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

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

PM

Skipping

30 seconds ON, 60 seconds Off

Repeat 12 times followed by abs!

Sprints

Again only managed one session today, as it was the hottest day of the year so far I got outside and did some sprints down the park. this time I sprinted half the length rather than the whole length of the pitch.

Sprint half way, walk to the end, sprint back half way, walk back to the start.... As many time as I could in 20 minutes.

As the distance was shorted I was concentrating on more speed.

Tip #5 'Dont Drik Calories'

Calories containing drinks are one of the main causes of fat gain in recent times. They provide unnecessary calories and are normally loaded with sugar which will affect insulin as described as above. These include fizzy drinks, fruit juices, smoothies, ‘Designer’ coffees etc.

Arms

Only managed one session today...

Advanced GVT 10x5 4010 Tempo

A1) Weighted Dips +20kg
B2) Incline DB Hammer Curls with Fat Gripz 12kg

A2) Overhead Triceps Extensions 3x12 3110 Tempo
28x12, 35xq2, 42x12

B2) Spider Curls 3x10-12 3011 Tempo
10kgx12, 12.5kgx12, 17.5x8

Sprints & Shoulders

AM

Treadmill 12-12-12 again and abs circuit

PM

Neutral Grip DB Push Press 5x3 X010 Tempo
26'sx3, 28'sx3, 30'sx3, 32'sx3, 36'sx3

DB Shoulder Press Advanced GVT 10x5, 24kg DB 4010 Tempo

DB Leaning Lateral Raises 3x12-15 3020 Tempo
8x15, 10x15, 10x12

TRX Reverse Fly 3x10 3020 Tempo
3x10, 3x10, 3x10