Happy New Year!!!

So it starts here.....

On Sunday I had an In Body Reading which came in at 16.1% Body Fat.  My body fat has increased by 3% from the day before my op! (6 weeks ago) taking into consideration I had 2.5 weeks full rest and then only trained 3/4 times a week body along with not denying myself any treats if I wanted them I have to say am super pleased with the reading!!

Last year, I started conp prep with a reading of 20.1% so already I am in a much better starting position!!!

The next 12 weeks sees me using the Y3T system developed by Neil Hill.  Taking Neild principals I started pulling together my training programme and then Andy gave it the once over,  tweaking excersizes, reps and sets based on areas he felt needed more attention!

As always I never start plans on the 1st of January - I hate the New Year Resolution cliche!  

I haven't found it too hard to get back into training and am surprised that I haven't lost much strength either!!!  Hopefully over the next few weeks I can shift the belly bloat get back on track!!!  Unlike last year I don't plan to cut from 28th December, I will still be in a surplus until mid/late February to make up for the 6 weeks I just lost! So still plenty of time for improvement!

Hope you all had an amazing Christmas and New Year!

Gentic Advantages - Legs

Not everyone is born with great genetics, what I have found in the past year with meeting other fellow competitors is everyone’s approach to comp prep is completely different!  There are some people who can get away minimal training or dieting and still have an awesome physique and place in a competition.  Unfortunalty bodybuilding is the same as any sport, some people are just naturally more gifted than others.

I am not one of the gifted people.  I have to train hard in the gym sometimes twice a day, I pay careful attention to my diet especially where sugar is concerned!  As they say if you want results you need to put the time in.

A lot of people comment on my legs, but my legs aren’t down to genetics at all.  If you compare some of my older pictures to recent ones there is a clear difference.  My legs have come from training them hard, 2-3 times a week with resistance training.  Andy threw me right into the deep end with leg days and there was a lot of  tears and sweat, but it’s been worth it… I still haven’t come across many girls who can box squat 180kg or leg press 440kg for 3 sets of 6 reps.  Infact almost every day my legs are being worked via Stairmaster, cycling or Les Mills Body Step Classes!  I also do Pilates twice a week.  

The reason why my legs were the main focus of last year’s prep was because previously I had been doing a lot of running, and I had picked up calf injuries and I also had your generic runners ‘flat butt’. 

If you want great legs you have to put in the work! if you’re not genetically gifted in that area then you need to train hard! Anything is achievable with hard work! 

As I write this I am sitting with DOMS from last nights leg session!!!

One Week to Comp Prep

As soon as I stepped off stage in September my computer pre started, so I guess the subject title for this post is questionable. 

Phase one saw me embark on a periodisation programme targeted around my week points as per judges feedback.  Phase Two  was my post op recovery and although I had a lot of fall down moments the last 4 weeks with limited training, there was some plus points!!! My legs have adapted and responded really well due to the change in stimulas shown.  

Next Sunday I embark on my new pre comp training programme.   My cut won't start straight away and most likely won't until late February the next few months is all about trying to recover the missed intensity of training the last few weeks and get these "gains" everyone keeps going on about😁.

This weekend I enjoyed some time out with family and friends including seeing one of my best friends Marcia Sattarian now Mrs Innis tie the knot!  Was a great way to get some naughty treats in and enjoy the last week of this!!

Flat as a pancake

Two weeks back into training and I am feeling the frustration of not being able to train the way I use to!!!

I will be 4 weeks post op tomorrow so decided this week to test the waters with some upper body.  I spent the session focusing on tempo and muscle under tension and playing about with posture.

Dumbell front raises - 2kg 4 sets 20 reps (no bother)

Dumbell lateral raises - still not ready for this so opted to do it hanging diagonal from the smith machine and my range of movement wasn't effected... Again stuck to the 2kg, 4 sets 20 reps per arm.

DB alternative Curls 4kg, 4 sets 20 reps per arm (no bother)

DB Hammer Curls - as above no bother

Tricep S- Bar push down anything above 5kg and I was feeling it Abit in the chest.

I tried the db shoulder press movement and I just don't have good form or range of movement at all!

Am going to chip away at this over the next 2 weeks hopefully by the 28th il be fine to get into comp prep training mode!!!!

As mentioned the next 2 months are crucial if I want to compete late spring / early summer!  I can't wait to get back into training!!!!  In a plus point my legs are looking really good with the change in training at the moment ESP hitting them 3/4 times a week!

Leg Day is my Favourite

I am back in the swing of things, and managing to resist the weights area (to an extent).  I am hitting legs 3x a week, with 2 cardio sessions adding in a light biceps and triceps session at the back of it.

Leg Session 1 is quad focus, Session 2 is ham and flute focus with Session 3 consisting of giant sets.  Session 3 is my favourite!

As aways focusing on tempo!

Warm Up - 10 Minutes Bike

Giant Set 1 - Repeat Circuit 4 times (90s rest)

Leg Press - Quad Focus 25 to 30 reps

Body Weight Squats 30 reps

Leg Extension 25 to 30 reps

Leg Extension Partials 25 to 30 reps

Giant Set 2 - Repeat Circuit 4 times (90s rest)

Leg Press - Hamstring Focus 25 to 30 reps

Leg Curl - 25 to 30 reps

Walking Lunges - 20 lunges per leg

Inner Adductors

3 Sets - 20 reps (Muscle under tension)

Donkey Kicks

2 Sets - 50 reps per leg

Seated Calf Raises

100 rep rest pause

Finished off with 5 minutes on the Stair Master

January Gym Rants

As the New Year fast approaches, it brings with it ‘New Year’s Resolutions’.   According to Which Magazine the top New Year’s Resolutions are:

1. Do more excersize
2. Lose weight
3. Eat more healthily. 

In my opinion setting a fitness related New Year’s resolution deems you to instant failure.  Small changes throughout the year are far more achievable than changing your lifestyle instantly come the 1^st of January.  

Long term change I truly believe comes when a person hits rock bottom or has a wakeup call.  I hit my ‘rock bottom’ on the 23^rd of December 2011 – and I implemented change there and then.  Last year after being inspired from watching Aberdeen’s Silver City Body Building competition it drove me to starting my prep plan on 27^th of December.  This year is no different, although my off season started in September when I stepped off stage, my next phase of prep starts once again on the 27^th of December. 

If you want to implement change then don’t be pressurised by a date that represents a fresh start such as the 1^st of January or a Monday– every day is a fresh start!

I am also going to lightly touch on the gym issue on the 1^st of January.  I am all for the people who decide to join a gym, I have nothing against the people who join gyms on the 1^st of January, or people who join and then quit after 2 months…. what I do have issues with is gyms themselves on the lead up to January and the early months of the year. 

Loyalty.
Although it is very rare that I attend a group excersize, a number of my friends do.  They go to the same class, on the same day, at the same time every week of the year.  However come January and Februarly they are unable to book on to their usual class due to the flurry of 'Gym Newbies' who sign up in January.  Surely it would be easy enough to implement a system that 50% of class spaces are reserved to regular members with over 12 months membership to book on to 2 days before anyone with less than 12 months can?

Equipment Hogging.

• Signs regarding time lengths for using a piece of equipment during busy periods.  I just don't think its acceptable for someone to do 10 sets of 20 reps when there is only one type of that piece of equipment and not sharing by letting others use the equipment between your set?  
• The majority of people who join a gym at this type of year are 'newbies' who also have invested in having gym programmes designed for them.  Its very difficult to follow a programme as a newbie with little understanding of alternative exercises that can be performed if someone is using equipment.  Potentially queuing for a piece of equipment may discourage them from going to the gym.

It must be hard being a PT working within these gym's at this time of year, trying to train a client but unable to get their clients on pieces of equipment due to these busy times.  If I was paying £30 an hour for a PT session I would expect to be able to follow my programme and get on every piece of equipment that was set out on my plan within my session.

Last year I didn’t have to put up with the hassle of limited available equipment due to the busy new year season.  I joined an independent gym which didn’t have the state of the art facilities but it allowed me to follow my new training programme with minimal disruption or queues for machines.  My biggest pet hate is having to make alterations to my training programme because someone is hogging a piece of equipment with bad form and ridiculous amounts of sets and reps. 

The gym can be a daunting place for any newbie as it is, if you have a programme to follow and have paid good money for it, don’t be scared to ask people if you can jump in between their sets for a piece of equipment – don’t let other peoples rudeness and selfishness mess up your goals and training - I certainly don't, especially those who come into the gym and don't train constructively.

The Return

As the title suggests yesterday was my first day back at the gym!  Originally I had decided I was going to go in do some cardio and stretches.... But after 10 minutes of pedalling I opted to do a leg workout.

10 minutes Bike

10 sets of 20 rep body weight squats focusing on squeeze and tempo.

4 sets of body weight walking lunges 20 per leg.

Leg Extension again focusing on tempo

Leg Curl again focusing on tempo

Inner Adductors

Finished off by 10 minutes on the stair climber!

It's amazing how challenged I felt just focusing on tempo, pausing, and visualising the muscle movement.  My 70 minute session saw me burn 521 calories on my heart monitor and today I have Glute DOMS!

Although I have missed the gym recovery was the most important thing for me, the last thing I wanted to do was go back too soon and pick up an injury or prevent the healing process ESP after last weeks stitch bursting drama!

Project: 'ShredLaura2015'

The count down is now on for returning to the gym!  Roll on Friday!!!

The past week I have kept myself occupied by studying for my final exam, and pulling together the final part of my friend Laura's 8 week programme, which shall commence in the New Year.

Earlier this year Laura did an 8 week programme for a photo shoot with Jonathan Addie, to reduce her body fat, with the aim of a 6 pack.  You can't deny she got the results she was after!

As with everything you always want to improve yourself!!!!  The past few months I worked out Laura's maintenance macros for her and made some nutrition suggestions and changes to her diet.   I also tweaked a few things on her own training programme which she had pulled together herself and introduced a few different training methods as well.  (The goal up until christmas was to train more constructively, remain relatively lean, but hopefully build some definition along with a flexible dieting approach taking into account this time of year and the christmas parties!!).

Since then her results have been noticeable, with quite a lot of people noticing a change in her body and commenting on this!  Its amazing how just changing a few things can make such a difference!  All down to Laura's handwork in the gym and kitchen!

Am so lucky that Laura has put her faith in me,  and let me make these changes which has now lead to me agreeing to do a photo shoot with her at the end of February next year (exactly a year since her last shoot).  It will also be strange for me having a photo shoot looking fuller and in my off season, as I don't plan to start cutting until March!  Its also going to be soul destroying standing next to someone who is shredded!

From New Year, Laura will be following a training programme and a set diet plan designed by myself.

On her last 8 week programme she allowed herself a cheat day every Saturday, however on this 8 week plan there will be one cheat meal half way through the programme!  I will also be introducing Laura to Carb Cycling!

I am extremely confident that there will be a clear difference between the 2 photo shoots for Laura, and those ABS will be more visible than they were!  Bring on 2015!!!