Back progress and workout

Back workout

1. Weighted pull ups
2. T- bar rows
3. Barbell rows
3. Hammer strength iso-lateral pulldowns (single arm)
4. Cable row
5. Straight arm cable pullovers

3-4 sets each exercise, aiming for about 6-12 reps

Stuff I've eating prior to Stereosonic

Would often alternate between grilled chicken breast and tuna in spring water

Thursday shoulders

1. Seated dumbbell press (4 sets, progressively moving up in weight, 6-12 reps)

2. Seated smith machine press/close grip bench/underhand push up on bar using same apparatus (3 sets, 8-10 reps each exercise and all supersetted)

3. Standing single arm barbell pivot press/two hand pivot press/front plate raises (3 sets, 8-10 reps each exercise use and all supersetted)

4. Front dumbbell raises (3 sets, 9-10 reps each arm)

5. Single arm lateral raises (3 sets, 10 reps each arm)

6. Upright rows (3 sets, 8-10 reps)

7. Rear delt flys on cable machine (3 sets, 10-12 reps)

8. Dumbbell rear delt flys (2 sets, 10-12 reps)

Tuesday back workout

1. Overhand barbell rows (4 sets increasing weight, 8-12 reps)

2. Dumbbell row (3 sets, 6-12 reps)

3. Seated cable row (3 sets, 8-12 reps)

Didn't do much, I was feeling really exhausted throughout this workout because I've been trying to lift as much as I could with the best possible form.

Monday chest workout

1. Incline dumbbell press (3 sets, 6-12 reps)

2. Flat dumbbell press (3 sets, 8-12 reps)

3. Flat dumbbell fly (3 sets, 10-12 reps

4. High cable fly (3 sets, 10-12 reps)

5. Low cable fly (2 sets, 10-12 reps)

Sundays leg workout

1. Squats (5 sets, increasing weight each set then drop set on last set)

2. Stiff legged deadlift (4 sets, 10-12 reps)

3. Leg press (3 sets, 12-15 reps)

4. Seated hamstring curl (3 sets, 12-15 reps)

5. Lunges (2 sets, 10 reps each leg)

What I've been eating...

Chicken breast seasoned with lemon pepper.
Veggies

Progress

Yo
Got another progress picture. 6 days out from stereosonic. I think most of my fat loss came from intermittent fasting (4hour eating window, 20 hour fast).

Anyways enjoy

Progress pics

Alrighty here we are again

Abs and external obliques starting to come in now. Still more fat to burn off but not far off. I was holding a lot of water and it was my cheat day today soo my abs weren't looking as sharp as they would be on, lets call it my better days haha. Anyways that's it for me :). More coming soon.

I'll post up soon what I've been doing differently with my diet and exercise routines etc ciao

Low carb meal example

Gonna give low carb meals a go especially since stereosonic is coming oh soo soon.

Chicken breast with whole meal bread crumbs and lemon pepper, with two egg whites and two egg wholes

There's about 20 grams of protein from the meat and 24 grams from the eggs. 15 grams of fat maybe and maybe around 10 grams of carbs

Cardio

Never really touched on cardio much so I shall share what I like to do.

Okay when I'm in the gym I do either one of two choices: HIIT (High Intensity Interval Training) or steady pace cardio. For both choices I use the treadmill which is just personal preference.

For HIIT I'm on the treadmill for 10 minutes only. 1 minute will be at 4.5km/h then as soon as the minute's done, I bump it up to 13km/h for a minute. This is continuous for 10 minutes. No incline used.

For steady pace, I'm on the treadmill for 20-40 minutes. My treadmill settings are featured here:


Now when I'm not in the gym and want to do cardio. I go for an outdoor run for 30 minutes or go to a local swimming pool and do laps.

My advice for everyone is to do cardio because it just really good for you.

Bye

TOUGH MUDDER!!!

Got Tough Mudder this weekend and holy fuck I'm keen. I've been changing my workout routines by adding more bodyweight exercise circuits. I find it increases endurance as well as maintaining my muscle size. I have also been increasing my cardio, which includes running and swimming.



Should be really fun day really looking forward to it and I hope I perform pretty well.

Sorry for being lazy with my blog posts. I'll post up all my workouts, my splits and pretty much what I've been doing now and how I have been losing weight.

I love you all <3

Pre workout free sample

Okay when I had received my Zyzz singlet in the mail, I also got a free sample of the Ripped Freak pre-workout by the supplement company Pharmafreak. So on Monday which happens to be chest day, I'll give it a go.

I'll let you guys know on the taste and more importantly the performance of the product.

Update pics

Uhhh I still don't have abs yet I'm getting closer and closer soo I'll have official 'before and after' pictures up.

I have a couple pics though for y'all. All taken throughout 2012

Excellent exercise for rear delts

Cable rear delt flys are (in my opinion) the best exercise for building mass and shape to your posterior deltoids.

I set the cable pins to high, grab both cables by the ends, have a slight bend in my elbows, pull back with rear delts and ensuring that my arm remains constant throughout the set. For this workout I supersetted with bent over dumbbell flys on bench.

I got the cable flys idea from Rob Riches and the mans a ripped beast!

Check him out on his site and YouTube

Intermittent Fasting (IF)

Okay there's a new weight loss buzz that has been going all around YouTube and in particularly Twinmuscleworkout, and it's called Intermittent Fasting.

I'm not gonna explain all the detail but it's basically allocating times during the day when and when not to eat. For this, most of the day is spent not eating. This gives your body more time to metabolise fat.

Here's what I'll be doing daily, for 2-3 weeks…

10am to 6pm- My 8 hour eating window, where all calories will be eaten in this time slot.

6pm to 10am the next day- 16 hour fast.

I usually workout in the afternoon or night, where I train a body part or two, then 30 mins of cardio. So this all should work out well.

After the initial 2-3 weeks, I'll reduce my eating window to 6 hours instead of 8. Month after that, reduce the window to either 4-5 hours.

Should workout well and greatly help me get the abs showing.

Check out twinmuscleworkout, lowcarbcory and fasting twins for tips & tricks on Intermittent Fasting.

Byeee

Another photo

Yeaah solid pump I got from training shoulders yesterday...yep

CHEST WORKOUT

Trained chest a few days...yep

1. Incline bench press (4 working sets, incorperating rest/pause and dropsets)
2. Incline dumbbell flyes (3 sets, 10 reps)
3. Dips (3 sets, to failure)
4. Pullovers (3 sets, 8-12 reps)

Done.

Little photo

Love this...

Saw this and I was wow. Share this shit as a message to whose who are overweight and are too chicken shit to transform.

Back Workout

Trained my back...yep

1. Wide grip pull ups (4 sets. 10-8-6-4 with rest pause for last set)
2. Wide lat pull down (4 sets, 8-10 reps)
3. Overhand bent over row (3 sets, 8-10 reps)
4. Seated cable row (3 sets, 8-10 reps)
5. Dumbbell row (2 sets each side, 8-10 reps)
6. Reverse barbell shrugs

Trained some calves afterwards

Did calve extensions on the leg press (3 sets, to failure)

Post workout option

Give this a go for a post workout meal.

It's high in protein (27 grams) buuuut it also had 13 grams of fat and 46 grams of sugar.

I dont fully recommend this unless you're bulking but yeah haha.

CHEST WORKOUT

Trained chest, triceps and abs today.

Chest-

1. Decline dumbbell press (3 sets, 8-12 reps)
2. Incline barbell press (3 sets, 8-12 reps. With a dropset at the end)
3. Guillotine barbell press (2 sets, 8 reps)
4. High cable fly (3 sets, 10-12 reps)
5. Machine fly (3 sets, 8-12 reps)

Triceps-

1. Rope cable pulldowns (2 sets, 10-15 reps)

I'm really not looking to get my triceps any bigger just more striated or something.

Abs-

1. Swiss ball leg raises/elevated leg crunches (2 supersets, 20-30 reps)
2. Cable side crunch (2 sets each side, 15-20 reps)

That's it. Give it a go and keep working hard cuntz <3

Shoulder Workout

Train shoulders....yep

1. Behind neck barbell press (seated) (2 warm up sets, 4 worksets. 6-10 reps)
2. One arm pivot press (3 sets, 6-10 reps)
3. Individual lateral raises (3 sets, 8-12 reps)
4. Machine rear delt fly (4 sets, 10-12 reps)

Trained abs afterwards...

1. Incline leg lifts (3 sets of 10)
2. High cable oblique crunches (2 sets of 15 each side)
3. Incline plate side twists (2 sets of 30)

My opinion on proportionality

Now if I had a video camera I'd film but I don't so I'm just talk here.

Proportionality in my opinion, in terms of bodybuilding, is how every muscle compliments all the other muscles in the body to the point it all 'fits' together really well. Now genetics can play a role but I'm not gonna dive into that. But yeah I reckon proportionality of all muscle groups, is the key to an awesome looking physique regardless of our goal whether it'd be; bodybuilding, fitness modelling, competitions or just looking good.

Now again this is all my opinion. The amount of muscle someone should build should consider their height. Reason for this, I reckon a shorter person doesn't look good with too much muscle. I think the term for that is "manlet" and it describes a short person building all this muscle to compensate for their height. Now I'm somewhere between 5'9.5 to 5'10. Sooo not being exactly the tallest person ever, I'm constantly trying to visualise how much muscle to build before I build way too much and I'd look unattractive to the ladies haha. Also I'm really working hard to get my upper chest, back thickness and legs to become a bit larger so it'll complement my arms, shoulders, traps and middle chest thickness. So for me it's a continuous process.

In conclusion, I reckon everyone should strive for a very well proportional physique so that one muscle group completely overshadows and other muscle group. Anyways I'm off bye.

CHEST WORKOUT

Did chest a couple days ago....yep.

1. Incline barbell bench press (2 warm up sets and 3 working sets, 8-12 reps)
2. Flat dumbbell bench press (3 sets, 8-10 reps)
3. Decline machine press (3 sets, 8-10 reps)
4. Cable flys (2 sets high cable and 2 sets low cable, 10-12 reps)
5. Dumbbell pullovers (3 sets, 10-12 reps)

Now I was pretty disappointed with my performance because due to my shoulder injury, I've lost a considerable amount of strength. But in the end, it pretty much happens to everybody soo pretty much i'll just slowly build my strength up again. Oh and in case you were wondering if I had lost any size due to my injury? The answer is no :D.

Thermofuse!!!

Bought Thermofuse today and fuck I'm stoked.

Keen to start using this. Pretty much I'll be consuming 1-2 tablets a day, keeping my diet clean, increasing my cardio and lifting as normal.

I'll post results after 3-4 weeks of usage and taking pictures etc.

I'll also give a solid review, tips and recommendations in regards to using the product.

Sooo stay tuned.

Back workout

Did this workout couple nights back with a mate...yep

1. Weighted pull ups (3 sets to failure)
2. Dumbbell rows (3 sets of 10-12 reps)
3. Hammer strength rowing machine (3 sets 8-10 reps)
4. Inverted rows (2 sets to failure)

That's that easy stuff and I'm feeling it all in my lats as I'm writing this :)

Progress pic

Now I don't know my body fat percentage but here's a quick snap shot of me.

You can start to see my upper abs coming and a teeny bit of obliques.

I had to use Instagram and find a good downlight spot in my house just do yous can see a little something

Shoulders!

Alright soo pretty much my shoulder pain is gone and all is left is a painless click. Plus i've been taking anti-inflammatories to help it etc.

Anyways down to business...trained shoulders and holy fuck have i lost some strength but don't worry i'll work hard on bringing it all up again. On the plus side, i havent lost any size which i'm very relieved about.

The workout was this...

1. Seated dumbbell shoulder press (5 sets with a progression in weight. 8-12 reps)
2. Single arm lateral raises (3 sets, 10-12 reps)
3. Seated close-grip smith machine press (3 sets, 8-10 reps)
4. Front plate raises (3 sets, 12 reps)
5. Dumbbell rear delt flys (3 sets, 10-12 reps)
6. Standing cable rear delt flys (2 sets, 12 reps)

Trained biceps after:

1. Seated dumbbell curls (3 sets, 10-12 reps)
2. Standing ezy bar curls (21s style) and then did same exercise to failure after doing 21s

Had heaps of fun doing this workout and got an awesome pump too :).

Quick progress update

Hey sorry for not posting frequently but this is due to a shoulder injury and a build up of Uni crap.

Anyways before I started any form of weight loss regiment, I was at 21-22% body fat.

Now I'm around 14% body fat! It's a slow process but I'll keep it up.

Hopefully my shoulder recovers and I can work on gaining size in my deltoids and chest again.

All the best
Jansz

Sorry for no pictures

Hamstrings and abs

1. Stiff legged deadlifts (5 sets of 5-8 reps)

2. High leg press (3 sets of 15 reps)

3. Seated leg curls (2 sets of 8-10 reps)

Abs

1. Roman chair leg lifts (2 sets to failure)

2. Full leg lifts on decline bench (3 sets of 10 reps)

3. Incline medicine ball twists (2 sets of 30 reps)

4. High cable side bends (2 sets of 15-20 reps each side)

Tried something new...

Now don't judge me because I haven't tried this before but I gotta say this was SOMETHING ELSE!
Today at the gym I trained back and I put a 5kg dumbbell between my legs and fuuuuuarrrkk you can feel a fuckload of difference than using your own body weight.

Give it a go!

Good meal

Alrighty I've made another good meal to share...

What you need is a whole grain wrap, cooked egg whites, shredded chicken breast (cooked) and a few slices of tomato.

After you put it altogether, pop it in the microwave for extra warmth (it's cold in Australia ATM) and then consume.

There's heaps of protein, good carbs and minimal fats. Boom!

Made this...

Made this for breakfast with the egg whites thing and one whole egg.

Took a little while to cook because it was still partially frozen oh well.

Something new

Hey moots and mootettes

I bought this solid packet of pure egg whites yesterday because I needed I pure protein source without spending a fuckload for powders etc (which I'll probably buy sometime in future).

I haven't made anything yet but I shall soon. Still waiting for it to thaw out pretty much. I'll post pictures of what I cook in the future.

To gym or not to gym

Some people make excuses to not go to the gym which is a shame really because it's only taking 30-80 mins out of ones day.

This is where people fail their goals in achieving an enhanced version of themselves. They make excuses like "I'm tired" or "I'm way too busy". It seriously can be annoying hearing these all the time but what can you do.

For any goal in life, hard work, commitment and dedication are the main ingredients to success in any endeavour that life throws at us. It's entirely up to the individual to take action and control of who they are and who they want to be.

There are some of those people out there putting hours into building an amazing body or earning a bacholer degree or starting a business and they're the ones feeling on top of the world right now smiling.

Who the fuck wouldn't want that? Some people call you a loser or a nerd for having the drive to achieve something truly great. But I say they're the losers. They're pathetic. They're the ones who will look back on their life with regret and perhaps thinking "Fuck. I've should've done some better with my life."

I certainly don't want that for myself or anyone aiming to make a change. We all deserve what's gonna happen when the deed is done and we're also smiling with our hands held high.

New chest routine

My mate and I wanted to use a different chest routine and here it is.

Nothing special just minor changes.

1. Barbell chest press (2 warm up, 4 working sets increasing weight)
2. Incline dumbbell chest press (4 sets, 8-10 reps)
3. Guillotine barbell press (3 sets, 8-10 reps)
4. Pullovers or cable flys. (3 sets, 10-12)

Nothing spesh.

Lunch I made a while back

Fibrous bread, chicken and baby spinach...why the fuck not ayeee

Bodybuilding snack and/or breakfast (for me anyway)

I had this simple food idea for breakfast which I got from Max's Muscle TV.

It's simply organic rice cakes, peanut butter and low fat cottage cheese.

Definitely try it out.

Shoulders

Trained shoulders tonight...yep

1. Dumbbell shoulder press (4 sets and kept increasing the weight each set with a drop set on the last set)


2. Iso-lateral shoulder press (3 sets and kept increasing the weight)


3. Single arm lateral raises (3 sets each arm, 8-12 reps)


4. Cable rear delt flyes (2 sets 10-12 reps)


5. Machine rear delt flyes (2 sets 10-12 reps)

That's it!

CHEST AND AB ROUTINES

Did chest couple days ago and the workout was this:

1. Dumbbell bench press/wide grip barbell bench press
2. High cable flyes/individual cable punch presses
3. Machine chest press/machine chest fly
4. Under hand smith machine bench/underhand elevated push ups
5. Incline dumbbell press/guillotine barbell press

All supersets and 3 sets per superset.

Then last night I did a home abdominal workout because I couldn't be bothered driving to the gym.

 Now this workout was created by Scott Herman, if you haven't heard about this guy I defintely suggest you check his videos out...very informative.

• Regular Crunches
• Speed Crunches
• Side Crunches
• Alternating Toe Touches (1-1 Count)
• Alternating Knees To Elbows (1-1 Count)
• Alternating Floor Oblique Twists (1-1 Count)
• Oblique Floor Crunches
• Roll Crunches (1-1 Count)
• Toe Drivers
• Plank
  
  These are the exercises and what I did was do all these workouts in a circuit, and aiming for 10-15 reps each exercise. For the plank I held it for a minute.
  
  Altogether I did 3 circuits.

Go for it :D

LEGS

Trained legs last night...yep

Here's the workout:

1. Squats (2 warm up sets, then 4 working sets increasing weight 12, 10, 8, 6)
2. Leg Press (3 sets increasing weight, 12-15 reps)
3. Seated Leg Curl (3 sets, 12-15 reps)
4. Leg Extensions (3 sets, 15 reps)

The afterwards trained abs:

1. Lying Swiss ball leg raises/ball crunches (2 supersets)
2. Kneeling cable oblique twists (2 sets each side)
3. Medicine ball twists (1 set to failure)

After that I did 15 mins of slow cardio and stretching for my legs.

That's about it really :)

My lunch

Made another wrap

Deli beef, baby spinach carrot, tomato, cucumber and a whole grain wrap.

Gotta eat healthy to look healthy :)

ARM WORKOUT

Did arms yesterday amd it worked like a biceps/triceps superset.

Anyways here's the workout:

1. Barbell curls/skullcrushers/close-grip bench press
2. Rope curls/rope overhead extensions
3. Guillotine curls/rope pulldowns
4. Alternating dumbbell curls/French presses
5. Floor curls/low cable kickbacks


3 SETS EACH SUPERSET AND AIMED FOR 8-10 REPS

Give it a go, i'm really feeling it in my arms at the moment haha.

Breakfast idea

Hey peeps I thought I'd share with you a breakfast idea that's packed with nutrients etc

All I did was have 3 egg whites and one whole egg then scrambled them together. Then got some baby spinach and incorporated that into the mix. Poured it to an electric pan thing that I had put a tiny bit of extra virgin olive oil than cooked it.

I didn't add salt and I just ate it as it was.

It was yum and had plenty of protein and was low carb. Try it out.

Don't waste money on this...

Please don't buy Evolve's Anabolic Injection protein powder.

Reason why is that whey protein is NOT the main ingredient and its main ingredient is dextrose which is a very high glycaemic carb.





Just don't bother...unless you're bulking.

Other than that, when buying protein powders, just make sure a form of protein is the very first ingredient on the ingredients list.