Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

2 – Back

Back!!! Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Deadlift Two warm up sets: x10-12 reps One working set: x4-6 reps Dumbbell pull overs Two warm up sets: x10-12 reps One working set: x8-10 reps Close…

New HIT cycle

So, I’m starting a new training phase as of today and my first session was great! It’s completely different to the high volume work I’ve been doing recently, hitting up to 4 sets in the upper hypertrophy and even up into the higher endurance range of reps with minimal rest. To set the scene, for…

The human flag – How to

A bit of a different post this week. But who doesn’t want to be able to do the human flag… When scouting out a good spot to practice, I look for four things: 1. Correct height – I like my bottom hand to be about waist level or slightly below at the start of the…

The Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for latter-day action icons like Schwarzenegger, Stallone, and Van Damme. He also happened to be an accomplished bodybuilder during his day, winning the 1947 Mr. America and 1950 Mr. Universe titles during a brief but…

Ladies sculpt yourself a toned bum and legs Part 1 of 3

Part 1 of 3… First up jump on a treadmill or cross trainer (gym based) or go for a light 5 minute jog (non-gym), to warm up – getting your heart rate up, a slight sweat on and to lubricate your joints ready to work. Raise up onto tip toes – land in a low…

It’s Shrove Tuesday! THAT MEANS PROTEIN PANCAKE DAY!

So, a day of high calorie, high sugar food… But it doesn’t have to be. Here you’ll find recipes for healthy, low sugar and high protein varieties! Enjoy, promote muscle building and recovery AND feel less guilty for it! (Toppings listed after base recipes). Vanilla Pancake; 60g rolled oats, 1 scoop Casein Protein (Vanilla for…

Workout Supplements

Pre Workout – Pre as above, Intra = MyProtein Exceed, Post = Theproteinworks vanilla whey isolate with 40g porridge oats in water.

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Chest Blast

Get ready and mentally focused before this workout as its a “dig deep” one. Pre workout – 2 scoops Genetic Supps Sustain, 1 small scoop L Carnitine, 1 small scoop D Aspartic Acid. Superset 1: Incline DB press and flat DB flys Superset 2: Flat DB press from the hip and flat thumbs up flys…

Upper body strength

Deadlifts – 5x 3-6 Barbell Bench Press – 5x 3-6 Weighted wide grip pull ups – 5x 3-6 Barbell Military Press – 5x 3-6 Remember to have enough rest in between sets, this needs to be at least 2 minutes but between 3-5 is optimal. This is because your low rep maximal strength lifts use…

Cutting phase…

After my successful bulking phase (the numbered 1-12 workouts repeated a couple of times) and putting on a few kg… Then having some time off because of an operation, hindering my advances and meaning the last couple of weeks I’ve taken it rather easily to get back into the swing of things… Me and my…