Welcome to week six

Welcome to week six

Welcome to week six. Five down and eleven to go.

Last week I followed a slightly different chest routine for a bit of a change. Today it was back to my standard chest workout which, I think, has served me quite well over the last year or so. Two weeks ago when I performed this routine I trained at Virgin Active in Randburg. Being I public holiday today, my favourite gym was closed, and I therefore again trained at Virgin Active. This time at my hometown gym in Amanzimtoti. I spent the morning on the beach pursuing my other favourite hobby – fishing. I therefore trained chest this evening. When you put effort into preparing for and then planning to have a great workout, you usually succeed. I wish having a great day's fishing was as easy as planning to have one.

TRAINING

TIME

TRAINING

WEIGHT

SETS

REPS

PMCARDIO

20 minutes STAIRCLIMBER

Incline Bench Press

2 warm up

Incline Bench Press

100kg

1

6

Incline Bench Press

(drop set)

107½kg

87½kg

1

(drop set)

3

4

Flat Dumbbell Press

45kg

1

6

Flat Dumbbell Press

45kg

1

5

Incline Dumbbell Flies

40kg

1

5

Incline Dumbbell Flies

40kg

1

5

Wide Grip Dips

Bodyweight + 38kg

1

Wide Grip Dips

Bodyweight + 38kg

& Bodyweight

1

(drop set)

4

6

NOTES

What was great about today’s workout?

My enthusiasm today was excellent. I felt well rested prior to this afternoon’s workout and consequently was looking forward to a great session. I seldom need to drag myself to gym on chest days. I ended up having a pretty good workout, although not setting any new personal bests, I was able to raise my performance over the same workout performed two weeks ago, thereby matching, or almost matching my personal bests. I am sure that I did enough to build some muscle this evening.

What was not perfect yet & How can I improve on today’s performance?

It’s never easy to maintain absolute focus when training in the evening at a Virgin Active. There are just too many distractions. This evening was no exception. Being a public holiday the gym was a lot quieter than a usual Monday evening, nevertheless it was busy enough to provide the odd distraction. My mental attitude however was positive and I tried my best not to allow this to affect my performance. Next Monday I’ll be back at it in the quieter morning hours and I must try my best to surpass today’s physical effort.

TIME

DETAILS

Meal one

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

1 capsules Opti-Vit, 1 tablets Opti-C, 2 capsules CLA, 1000mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Meal two

1 Apple + ± 50g Kudu biltong

Meal three

1 Whole-wheat high protein roll + ±3 Tbs fat free cottage cheese + 75g fish

150ml fat free yoghurt

Meal four (pre-workout)

20g Whey Supreme + 35g Staminade + 5g Glutamine + 3 Capsules Ripped

Meal five (post-workout)

±60g Staminade + ± 40g Whey Supreme + 5g L-Glutamine + salt

15mg Vanadyl Sulphate, 1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA

1000mg HMB, 2 capsules MSM, 2 capsules Glucosamine Sulphate,

2 capsules Methoxy-Sterone

Meal six

±150g Chicken breast + stir fried vegetables (no oil/non stick pan)

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 1000mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

EXTRAS

3 cups coffee (1 sugar + skim milk)

2 slices melba toast

1 slice naan bread

2 Woolworth’s low fat apple cookies

± 6 litres water

NOTES

On Thursday last week I gave you 10 tips on what I consider to be essential requirements for successfully building muscle. These included training heavy and regularly challenging yourself to lift more weight. I also said that for most people this would entail decreasing their training volume but increasing their intensity and using controlled cheating where necessary. What exactly do I mean by controlled cheating?

I certainly don’t mean that you should lift so much weight that you employ sloppy form and thereby run the risk of injuring yourself. As I’ve so often mentioned, there can be no greater setback to training progress than an injury, due to the momentum you will lose and the time you will waste whilst waiting for the injury to heal. Also form that is too sloppy will definitely not work the targeted muscle sufficiently.

On the other hand, I believe that using “perfect form” on weights that are too light to progressively overload the targeted muscles is a waste of time. You need to strike a happy medium between the two extremes and use form performed at “good value”. I usually start out a set by performing a couple of reps with pretty good form and then as my muscles start to fail, I will either allow my partner to very slightly assist with a rep or two, or I will use some form of controlled cheating to push past my limit. In other words I’m using controlled cheating as a means to increase my training intensity not to decrease it.

Lifting heavy weights whilst using form performed at good value, like anything takes time, effort and practice. You will never get more skilled at lifting heavier weights until you start working on getting more skilled.

Until tomorrow, train heavy, train with passion,

Good luck