I will cover this week’s journey from the Saturday the 29th this was a great weekend as I drove up to Scotland with Jenny for her BNBF British win. Jenny looked awesome and did her-self and me proud.
The weekend gave me an experiment of sorts as I was planning to eat no sold foods as such. And it worked so fantastic- that I knew I would use it at the Pro Am, by the way Jenny did the same and it kept her very tight and dry with a very small waist.
What I did was mix half an AST Nytro with an AST VP2 and then mixed this into pudding with a little oil. This I eat every three hours and nothing else.
I got in very sharp and dry condition for the two days I did it and made plans to implement it the next weekend.
Got back from Scotland on the early hours on Monday morning, 3.30 am. I got set to prepping my food for the day and got to bed by 4 am. I was up at 5.20 and off to work by 6.
Yes I know I’m mad but I felt great, I had a great day and trained clients till 8 pm then headed home.
I felt great because I could see light at the end of the tunnel, and could not sleep if I tried.
Tuesday 2nd October.
Chest Shoulders and Triceps.
Well, this morning’s workout was great, everything was up there still, used the same weights and got same reps.
Had a check out after the workout and felt very good, the lads gave me lots of positive feedback, thank you guys.
Enjoyed the rest of the day and kept everything on track.
Wednesday 3rd October.
Back and Biceps.
Well this day is the busy day of the week for me so I had to train very early 4.30 am as clients start before 6 am and it’s solid all day.
Today’s workout was very enjoyable, as it was only a steady one, I didn’t push the weights up there just worked for a feel and a pump.
After my post workout feast, I got a quick shower and got on with the day.
Got in at 8.15 pm and practiced my posing and set out my next days food, read a little and went to bed.
This workout was my last before the big day.
The Big Weekend.
Friday the 5th I headed over to my buddy’s place, Twiggy- and we headed off for Essex. We got to our hotel at 3 or so in the afternoon and I chilled out read for a few hours. I only got up to go to the loo or to eat one of my puddings, which I did every three hours. I kept my water the same and added only a potato to that plan in the evening and a small wine.
I slept ok and was very chilled out with no jitters at all.
Meal one was oats and a banana and VP2 and some water. Every other meal after that was my AST pudding mix and oil with two rice cakes added to the mix. This I did every three hours with a balance of water out, water in. What I mean by that is if I look bang on and I pee around a pint, I drink the balance in water---simple--.
This keeps things the same.
I chilled out and ate all my meals every three hours on the dot till two hours before stage and then I added some dark chocolate and a little wine.
When the time came to pump up, I hardly had to do anything as I exploded with vascularity.
When I saw how I had hit it on the button for me, I was very happy and my confidence soared as people came back stage to look at the Vain Freak ha-ha.
I knew I had never been as tight as I was this day and I was ready for a fight. I had said to all those close to me that this show was a win- win situation for me, as if I didn’t win I was my best ever and that was my main goal---and then I could eat. If I won it would be awesome and I could still eat ha-ha.
Well as it went I won!!!!!.
Writing this on Sunday evening I am still on a high.
It’s a subjective sport and I was pleased it fell my way.
It was fantastic to stand along side some of the best naturals in Britain, they were all fantastic and great sportsmen. Thank you guys.
I had dug deep inside and found another level and I like to think that after all these years I had stepped up my game and it showed. I had felt that I was coming to the end of my days in this sport I love and felt my back against the wall somewhat to give it everything I had. Those young guys out there will get to this point sooner than you think. Like Rocky said in the movie “ there was something left in the basement and it ain’t over till its over”.
I would like to thank each and every one of you out there that have taken the time to read my logs. Thank you for all the emails and words of congratulations and encouragement.
Please look after your self and those you love.
Ian Duckett.
NPA Pro Am 07.
Felt great today – with doing legs on Friday I got a rest for Saturday, Sunday and Monday.
Friday’s leg workout was not balls to the wall so it did not wipe me out – last week I was wasted and it was hard to bounce back from that at this stage in my preparations. Being so lean, overtraining is always on the horizon as you are not taking in enough to recover.
So today I felt awesome – absolutely full of it – bouncing off the walls. I broke no records though but I have not lost any strength at all and have gained some so all is well.
Starting to look freakily ripped now – Louise said on Sunday when I did my posing ‘You are shredded’. She is normally very cool and after all these years must be bored to tears with me so that really struck a chord with me. ‘The best you have ever been – ever’, she also said. I cannot wait for the show.
Tuesday 25th September ’07-
Chest, Shoulders and Triceps
Chest Floor Press – 40k dumbbells I got 10 then on Set two I got an 8.
Bench Press 20k and 15k – got the same reps as last week but in a different order. 8 and 5 last week, 7 and 6 this week.
Incline Flyes – 30k dumbbells . I got 8 on Set one and then a 7 on Set two. This was down a rep on last week.
After a quick tester set of 10 reps with some 15k dumbbells on the Lat Raise, I grabbed the 32.5k dumbbells and went right for them. I got a 9 on Set one and did a quick drop set to 15k and did another 10 reps.
Set two I got a 7 then 10 again with the 15k dumbbells.
For Seated Dumbbell Shoulder Press I used 25k dumbbells and got two sets of 10- these I felt a lot after the lat raises.
For rear delts I just grabbed the 15k dumbbells and did some Seated Bent Over Lat Raises for two sets of 12 for a change of pace. This was more than half the weight I use in the other movement but it felt good. I got very high with them and felt the rear delts a lot.
Tricep Extensions EZ Bar – put 17 ½ a side on this and got an 8 and then a 7.
Pushdowns on the machine were next, a different one to last week. This has a back pad on and only has two pulleys on it so it is heavier and the angle is different. Put 60lbs on this one and a little V bar and got two sets of 10, this really contracted my triceps at the bottom of the movement.
Finished off this workout with some abs.
All in all a great workout again.
Going to do legs tomorrow – last leg workout 10 days out from the show. Doing this allows my legs to recover fully and come in really sharp.
I will not go too mad on this workout, just some heavy squats, lunges and some hamstring and calve work – looking forward to it, bring it on.
Wednesday 26th September ’07-
Legs
Last leg workout before the show, as I said on Tuesday I like to give them plenty of rest so that the fluid comes off them.
I had a good workout today – hard but not mega hard. I didn’t push it too much – I wanted to stimulate not annihilate them.
Did a little warm up then got into some Squats. After a few warm ups on these I settled on just 3 plates a side, I did these normally and not off the pins. I went very deep and strict, just setting myself up for after the show to get back into heavy again.
Did two sets of 10 reps here.
I then moved on to the Leg Press. I had 4 plates on and did some One Leg Leg Presses. I wanted to work into my glutes and outer thigh in this one so I placed my single leg into the middle of the platform to bring it to the mid line of my body- these hurt like hell and 20 was hard to achieve each leg with minimum rest as I just did one leg then the other, back and forth for three sets each.
One Leg Leg Extensions- I put 55lbs on these and worked back and forth for 15 reps each leg for two rounds.
Leg Curls were up first for hamstrings combined with Ball (swiss ball) Reverse Hypers. These I do laying face down on the ball. I balance on my hands and reverse hyper my legs up behind me, I lock my legs and point my toes, keeping them together.
These I feel really work the hamstrings and glutes, especially after the leg curls.
I had 6 plates on leg curls for 15, 12 and 12.
Hypers I got all 20.
I finished legs with some Toe Presses with 6 plates on the plate load leg press. I did five sets of 20 reps with stretching in between.
That’s legs done for a while – wahey wahey.
I had a big smile as I tucked into my post workout feast.
Thursday 27th September ‘07
Back and Biceps
I don’t mind admitting I was wasted today, I felt really tired for the first time since I can remember, just a build up of a busy few days and three workouts, one after another.
By the time I started training I started to come round and felt better. My weights were up there but they were a fight and felt heavy when they normally don’t.
As I was training today I could feel every muscle fiber in my body –especially my legs and bum from yesterday, ha ha.
Started the workout with Chins- 2p and 5k around my waist. I got 10 on Set one and then a 7 on Set two.
Bent Over Rows – these felt bloody hard. I had 3 plates and 2 ½ a side. Got 10 on Set one and 8 on Set two.
To make my belt fit I had to have a sweatshirt on and two t shirts tucked inside the belt to give me some support.
I estimate my waist to be around 26 inches.
Power Shrugs were next up with 2 plates and a 15k a side. I got two sets of 10, these were mega tough today as my hamstrings felt tight from yesterday.
Band Rows finished the back workout- I did these in a standing position today. I hooked the band around the bottom of the leg press, stood back, scooted down with my back arched and my chest up. From here I pulled the band handles into the side of my waist.
Thick Bar Curls started off my bicep workout. I put 10k a side on and got 10 reps on Set one and then a 7 on Set two. By now the cobwebs had well and truly gone and I was buzzing a bit.
Seated Dumbbell Alternate Curls were next. I picked up 25k dumbbells and got 10 reps each arm on Set one and then a 7 each arm on Set two.
Finished biceps off with some Band Curls. I had two red bands on for one set of 12 and one set of 10.
Finished with a little bit of abs- Hanging Leg Raises combined with some Side Bends.
This was a good workout, not awesome as I had to fight for these numbers and had to fight with my energy levels to start with.
But looking back over the last few days I had done tons of work and slept only 10 hours over the whole of the last three days in total.
I’m not too busy for the rest of today so I am going to write some more of my business model and make sure I chill out a bit tonight and try and watch a movie or read a great book and relax my mind and body for the last week of prep.
All in all I am over the moon with my condition. I have shocked myself this year. I don’t know what I weigh but I don’t care. All I know is I have never been sharper.
The preparations could not have gone better.
In between sets today I kept saying to myself ‘Life is good’ – then I would run through my mind that I am here for a reason. The workout is my goal, the show is my goal, to be the best I have ever been is my goal.
To be able to do this, to train hard and to achieve a fantastic condition is such a gift. There are millions of people out there who would love to be in my shoes – maybe they can’t walk or have other ailments – so to do this is awesome.
So no matter how hard I work- it’s–no problem- life is good- Enjoy the journey.
Tuesday 18th September ‘07 –
Chest, Shoulders and Triceps.
Today’s workout was fantastic. My condition was shocking to me – It’s a great feeling knowing you have never been better – roll on the show.
The workout was hard and fast as always.
First up was Floor Press – I used 40k dumbbells and got a 10 on Set one and a 7 on Set two.
This was up on last week’s 8 and 6 – So things are good.
Moved to Bench Press next with a 20k and a 15k a side and got an 8 and a 5, this was the same as last week.
Incline Flyes – with 30k dumbbells next. I got a 9 on Set one and then a 7 on Set two. This was also up on last week – I’m getting leaner and stronger - it just doesn’t get any better.
Band Press finished off the chest for two sets of 20, this really burned.
Shoulders are next up.
Quick tester set of 10 reps with some 15k dumbbells. I then get my head in gear for the big ones – 32.5k dumbbells- these are hard and very heavy but they have done wonders for my delts. Years ago I had weak shoulders so I concentrated on getting stronger in them. Hey presto – 3 years later a cap on my shoulders.
Set one I got an 8 and Set two I also got 8- this was up on last week’s 8 and 6.
Again the gym was busy so we jumped into a Dumbbell Press. I just grabbed some 25k dumbbells, sat down, pressed them and got an 8 then a 7.
Bent Over Lat Raise 35k followed these – the delts were on fire now – I got two sets of 12.
Triceps
Lying Extensions – these have made me ache over the last few workouts so I have stuck with them.
On an EZ bar we had 16 ¼ a side and went right into them. On Set one I got 10 and then a 9 on Set two.
I finished triceps off with some Pushdowns – with 130lbs on the machine. I got two sets of 12.
I loved this workout – it was hard, heavy for me and fast with loads of focus.
Twiggy and I finished up with some abs then got some carbs and protein in.
‘Life is good’ Remember that guys.
Back and Biceps.
Again I was at the gym very early, 5:45am
I was looking forward to a sunbed. Whilst on the bed I visualised the workout in my mind’s eye. I also visualised myself on stage performing my routine.
When the workout came around I was in the zone.
Back
Chins were first to set the workout off to a good start.
After a couple of warm up sets, one set of 10 with no weight then another set of 8 with a 20k around my waist, I set up my working weight of 2p and 5k. On Set one I got a 9 then a 7 on Set two.
Moved on then to Bent Over Rows. After a couple of warm up sets of one set with a plate on and another with 2 plates on, I moved on up to working weight 3p and 2.5k a side.
I got two sets of 8 with these, they felt hard but positive.
Power Shrugs – again I put these up- I like these a lot.
Writing this – here on Friday- I can really feel my back and traps. 2p and 15k a side for two sets of 10 – again very hard but positive.
Band Rows finished the back workout for two sets of 20- squeezing those striations hard.
Biceps
We used an EZ bar for bicep curls for a change- EZ is not great for biceps but good for the brachialis- with some tricep involvement.
Had 17 ½ a side on the bar and got two sets of 12.
Seated Alternate Curls – 25k. Got a hard, intense 9 then an 8. Biceps were exploding and felt really pumped.
Band Curls finished them off – 2 red bands on and I got two sets of 12.
Finished with a little bit of abs – very good workout.
Friday 21st September ’07-
Legs
Did legs on Friday this week as I want to get another little leg workout in next week and then let them rest for 10 days.
Also – after last week’s leg workout I was absolutely wiped out and need the recovery on Saturday, Sunday and Monday before attacking the workouts next week.
My legs are looking very sharp – but they will look even sharper when I rest them for 10 days out from the show.
So hence the workout today, will do another on Wednesday.
Today’s leg workout was a bit different, hard but not mad. I have learned over the years what to do when I am this low. I went for the feel today to really bring out the quality.
Here’s how it went, it still mad me feel sick- as I am here writing this I don’t feel too good.
Leg Extensions 100lbs – Holding the top position for a count of 15 I got two sets of 15 reps.
Squats off the pins in the rack 3 plates- no belt- slow and squeezing whilst holding the top position with legs tensed (as in an on stage position) for 5 seconds. This was hard for two sets of 10.
Front Cable Kicks – cable strap on the foot kicking up and forward and holding this really works the upper quad. In between all of these sets for quads I stretched and posed each leg for a count of ten in many different positions.
Hamstrings up next and we started with Leg Curls 6 plates for two sets of 15 reps.
Stretched and posed in between these- hamstring and back poses.
Cable Kickbacks – kicking cable to the rear and squeezing the hams and glutes. Two sets of 20 and again plenty of stretching and posing.
Lunges on a box were next to give more depth- for the glutes.
Two sets of 20 each leg, again I stretched and posed.
Toe Press for calves up next with190k, four sets of 20 reps with stretching and posing in between each set.
This was a very different workout. Hard but not over the edge so to speak- muscles worked but not stressed the nervous system.
Recovery day tomorrow – Cannot wait to show two years of hard work at that ProAm.
Bring it on.
Take care of yourselves and those you love.
Yours always Ian.
Hi Guys.
Wow, it’s getting so close now – 3 weeks this Saturday just gone. I have really enjoyed writing these posts. My plans for the next few weeks are to give you a run down of my workouts and also how my mind is ticking over.I would also like to post some photos again in my trunks the last week, as I am tanning up and give you an idea of how that condition is coming in. These posts I will put on in two weeks time, as my main man Gary, who does an awesome job on this site is having a well earned holiday. So I will wrap everything up in a huge post the week of the show. You will have the last weeks prep, with photos and the results of the show. You will also have a News and Views to come that week, covering who is in the British from the bodyindesign camp and future plans for myself and business.If you are following this for a show yourself, well I am always at the end of an email, if you need some motivation or a word of encouragement.
The last week I do a few little things that I would like to run through with you guys also – these are very simple things, but they have always worked for me and many others I have passed them on to.The week started off really good. Last night, Monday, I wrote out my workout in my workout and nutrition log for our impending workout. I made the decision to up my weights – I have over the last couple of Chest, Shoulder and Tricep workouts been using the same weights.
Well I talked myself into moving them up, even though I am so much lighter and leaner – I will not be beat. Today we moved very fast, the whole workout was done in 45 minutes. It was very focused, very heavy (for me) and hurt like hell.
All in all an ace workout.
Tuesday 11th September ’07 –
Chest Shoulders Triceps.
Floor Press was first on the agenda and after a warm up I moved on to - 40kg dumbells for a 9 and an 8.Quick stretch, I then moved to Bench Press as we could not get in the rack this week. I put on a 20kg and a 15kg a side and got 8 and then 6 – these felt good, not done them for weeks.We then moved to Incline Flyes, I put these up to 30kg and got an 8 on set one and 6 on set two.One point on these- is I lift my chest high and on all chest movements – as I do the flye- by thinking of my elbows (which are locked in a bent position) going down below my pec line not out to the sides too much.This I think just pulls the shoulders apart. So I lock the elbows in a bent position and flye the movement with my chest held high to activate more pec involvement. I also do not let the dumbbells come within eight or so inches of each other at the top as to keep tension on the pecs.To finish off the chest I moved on to Band Press for two sets of 15 reps.
I had a drink, wrote out my log for chest and within a minute or two I was doing a guide tester set of Lateral Raises with 20k dumbbells.I then focused and picked the 32.5k dumbbells off the rack. set one I got a 10 and set two I got an 8. These were mega heavy.The rack was still in use so we quickly opted for Front Barbell Press. I used a 20k a side and got 10 on set one then a 6 on set two. These were done seated and pressed from the collarbone area up. They felt good, haven’t done them in ages.We don’t hang around if we cannot use a dumbbell or something, we either go up in weight or do another movement.Bent Over Lat Raise was next up to finish the shoulders.These I still do with my head on the bench, kneeling on the bench also.I had used 32.5k for weeks so I upped to 35k dumbbells. Set one was for 10 and set two for 8 reps.
Tricep extensions- we moved right on to these 16 ¼k a side on an EZ bar, got a 12 on set one then a 10 on set two.These felt good, also haven’t done them for ages either so the old tri’s will be aching tomorrow.Band Pushdowns were next to really work the triceps into the ground. Did 2 sets of 15 reps on these, I love these, you have to try them. Because we had done this workout fast, myself and Twiggy finished with some ab work and a little pose, ha ha.I then couldn’t wait to get stuck into my post workout meal feast that had been looking at me since last night.
Thursday 13th September ’07 –
Back and Biceps
Felt great today. Woke at 4am- after a mega busy Wednesday.I was a little fatigued when I got in last night but after my tea and a little sit down, I found it hard to get off to sleep as I was still buzzing somewhat. Having said that I had- had enough sleep by 4am and I shuffled around the house getting sorted. I had a bath, a shave and then got to the gym early and had a sunbed.Whilst on the sunbed I ran through the workout ahead in my mind.
Here is how the real thing went.
Back
Chins 2p and a 5k set one for 7 and set two for 6. Bent Over Rows - put these up again. Just like in the chest workout this week I wanted to push my boundaries--3p and 2 ½ a side. Got an 8 on set one then a 6 on set two. All these reps will go up over the next few weeks.Power Shrugs in the rack again are next. I put these up as well, really like these. 2p and 12 ½ a side for two sets of 10.To finish off the back I did Band Rows.On these I am really squeezing back with my elbows to really contract the lower lats – I can really feel the striations in my back while I am doing these.
Biceps
Big Thick Bar Curls are first up, these are the cornerstone of my bicep work and I love this exercise.I had 10k a side on the bar. For set one I got 10 reps, this was up on last weeks 8 reps. On set two I got 7 reps. Minimum rest we moved onto-Seated Dumbbell Curls- these I upped from 22.5k dumbbells to 25k dumbbells. I do these alternate making sure I completely supernate as they come up. On set one I got an 8 and then a 7 on set two on each arm.After this I rolled up the sleeve of my t shirt and I could not believe how stuck on my bicep looks now.I can honestly say, I don’t think I have ever been as sharp as this, every muscle and separation is very deeply grooved.
I have shocked myself this year, at 41 I have reached my ultimate in condition. I am so excited about the show.I finished biceps with some band curls for two sets of 12 reps.
After a quick ab workout, I started to pile in those carbs.Very good workout today. Thanks for all the support from my great training partners, Andy and Twiggy.
Saturday 15th September ’07 – Legs
Well here you are again, I thought to myself this morning, leg day.Legs are the hardest workout of the week. I have said it before and I will again, if you don’t have some nerves on leg day you are not training hard enough.I had that feeling in the pit of my stomach this morning but I was ready for the fight.Three weeks today all the hard work will pay off with me being the best I have ever been.For the first time in years, I have worked hard on my hamstrings and it shows- this area I have always had comments on (from years of deadlifts). Well this year I want them freaky. From head to toe this year, my goal to be supremely balanced and shredded is coming nearer.I kept that in mind as I started to warm up for the workout. Many times during the workout I closed my eyes and pictured myself on stage, this made those last reps worth the extra effort.
Well it got off to a good start and ended awesome. It was one of the hardest leg workouts I have done this year, I was in bits at the end.Leg Extensions combined with Seated Leg Curls. Got two sets of 15 reps on leg extensions then with 110 on leg curls I got a 12 and then a 10.With legs now pre exhausted we moved on to Squats in the rack off the pins.I had 3plates and 12 ½ a side. Set one I got a hard 12 and set two I killed myself for 8.
Moved on then to some hamstrings, this time Lying Leg Curls with 10plates combined with Front Hack Squats with 30k a side. On leg curls I get 12 and then 10. On the hacks two sets of 15. These I just replaced for the Band Squat- it was just quicker with 3 of us.At this point I am starting to swear a bit and my legs are giving way under me when I walk. That’s a laugh – ‘not’.Stiff Leg Deadlifts 45k dumbbells for two sets combined with Walking Lunges, 30lb in each hand. On stiff legs I got a 20 and a 15, on the lunges I got 2 lengths of the gym with Twiggy shouting me on. I dropped at the end to a string of profanities.
Calves to go- thank God I am sat down.Toe Press, I did three sets of 10 one leg toe presses with 190 on then two sets of 15 with 190 on both legs, really pointing as high as I could.
Job done- absolutely awesome workout.Thank you to Twiggy and Andy- for beasting me.
So you have a little break from my ramblings, but a lot of work to look forward to.
See you soon-- remember take care of yourself and those you love.
Wish me luck over the next few weeks-- yours always Ian.
Hi ya all,
Well this week is a bit short and sweet, as I normally write this as the week progresses and then finish it up on a Saturday.
This Saturday I am at a show with Sam so I am writing this on Friday afternoon.
I am training legs later today as I can not do them in the morning as I normally do and I had early clients today.
This week again has just been awesome, very happy with how things are coming together in the condition department. As you can see from the photos this week it’s dialling in nicely. These photos where shot on Tuesday morning after the chest and shoulders workout, about 7.20 am.
Thank you so much for all the kind words on last weeks post. It seems to have helped a lot of you out there. Honestly- it has worked fantastic, I would not have written about it and wasted my precious time if I did not think it would help you. It works big time so–just do it- and make the most of your training.
I have finished my posing routine this week, it took some working out. Those who know me, know that I really put a lot of effort into this area of prep, always have. I think it is a very important part of competition, it can sometimes decide the winner. I have said it a few times, I am leaving no stone unturned and I am doing as much as I can 100% diet, not one cheat,100% training, in the zone always. I do what I have to do and think nothing more of it, when I am on stage- I know I could have done no more and that will reflect in my presence on stage.
Talking of my routine, I have been practicing on a night after work and putting the music on through the DVD system at home.
The Kids love it; they sit on the settee and cheer me on. How goods that, Louis would rather watch me do my routine, than watch Ben Ten on the telly. This makes me feel good as I am including them in what I do and not excluding them, we have a good practice and a good laugh as well.
My little man knows all the pose’s now, I caught him sweeping into an ab shot, it was so funny-- the archer is his best pose though.
Ok here I am again, this is later Friday, I am sat in the back room at the gym nursing my legs that are mashed. Here is what I did on my own (Billy no mates) as remember I can not do my normal Saturday morning.
In order – Leg Extensions- Leg Curls Seated- Squats –Leg Curls Lying – Front Hack Squats – Stiff Leg Dead Lifts – Power Lunges on a high bench- Toe Press- and some Stair Runs.
All these for twos sets each, some combo’s, some not, around 15 reps each set as heavy as I could. I was particularly happy with a 15 on squats with 3 and a half plates. The stair runs combo with toe press was a killer on the calves, there is a fire escape right next to the leg press so this worked real well.
When I was done I stretched a little, then sat on the said fire escape in the sun and had my post workout drink and rice cakes. I was absolutely soaked and a little drained, but in a couple of minutes I was fine and enjoyed the sun for a little while. I reflected on the workout and how proud I was at the intensity I had put into it. The fact that I had spent half of the workout with my eyes closed picturing myself on stage with mega sharp legs, that kept me in the zone, pushing and pushing, faster and faster.
The other workouts in the week had some great highlights too, here is a recap. On Bent Rows I got a couple of sets of 10 with 3 plates.
Chins for 2 plates and a 5 k for a 9 and a 7, these felt good this week.
Lat Raise with 30 k dumbbells for sets of 12, hard but positive.
Thick Bar Curl was up to a 10 a side and was a real fight that made my biceps very sore the next day.
Hey this is nothing fancy, just plain old dig in and give it some hard work. Do that and then eat to recover.
All in all guys I am on track, trying every week to improve, no matter how much weight I lose. There is always a little more you can find, a little more focus, a little more aggression, a little more cleaner with the diet.
Sorry for the short post this week, I hope you still enjoy it.
Hey it’s short but sharp—just like me. Have an awesome week.
Take care of you and those you love.
Enjoy each day.
Yours always love Ian.
Hi guys.
Hope you are all well and again striving towards your chosen goals.
First, I would like to thank all out there who take the time to email me and wish me well on my goals.
I really mean this, as I know how busy everybody is these days. It does take a fair bit of time to put these together and it’s nice to know that it is helping you out there.
I would like to thank one of my best friends for many years now Gary, for all the tireless work he does on this site. You are ace mate, thank you.
This week as promised, I would like to cover the pre and post workout nutrition and supplementation. This area is just so important, that I am devoting the entire post this week to it. Suffice to say that training has been very good, a little out of sync as the light workouts I preformed last week put me out of step somewhat. But having said that I was only down a rep or two, even though I have to say at this point I am sharper than I have ever been. So to have my strength still there is just awesome.
Train Hard-Recover- Grow-Lose Fat.
I have been following the post workout strategy for years now in varying degrees. I picked it up from AST, way back in 92 -93 from the small news letters they used to produce. As I once said in our news and views, I was one of the first to use AST in the UK, as a friend of mine was the only distributor at that time.
As the years have gone by AST have researched and refined this area, making it one of the best strategies a natural bodybuilder can do.
I have gone so far as to say that a workout is wasted unless you include this in your training and recovery arsenal. All my clients follow this strategy, I make sure they do, figure girls, bodybuilders, just general trainers wanting to be their best. They all do it, whether they want to lose body fat or gain as much muscle as possible, or get super lean for a show.
When I have worked with a client I make them a post workout drink right-away. Many clients bring there own and immediately after a hard workout they sit down and get to work on recovering. After one of my boot camp workouts, it’s like a post workout tea party, with maybe ten girls sat around drinking VP2 and eating rice cakes. It is comical to see but they all know the value of this strategy to take their bodies to a higher level, so they do it.
I have myself had awesome results with pre and post workout nutrition. I know that I would not be as strong, ripped or as full without it.
How To Do.
First you have to prime the workout, this basically means that you give your body some fuel to give you an awesome workout. You then have to train very hard in order to stimulate a change. Next, you then have to recover as quickly as you can; you have at this time what is called, a window of opportunity. This is a period of time after a workout, where your body can absorb more than twice the amount of carbohydrates and protein.
If you can imagine your muscles as a sponge and a workout is wringing every last drop of carbs and protein out of them. They are now flat and dry, waiting to be filled up again and quickly.
The time immediately after a workout is of the up most importance, as if you don’t get those nutrients in and those muscles full of glycogen (carbs). You will be severely restricting your muscle and fat loss goals- they may not happen at all.
This a very simple way of looking at this, but the quicker you get those nutrients in, the quicker the recovery process and the more muscle you will build. The more lean tissue you build the faster your metabolism, the more fat you will lose. The body is highly sensitive to the uptake of carbohydrates and amino acids (protein) at this point and can replenish its stores quickly and efficiently, providing the right type of fuel is provided.
The fuel that is ingested at this critical time is crucial and will be delivered to the muscle cells and the amino acid pool in the blood stream and will go no where near a fat cell.
In time this will increase lean muscle tissue and promote body-fat loss and have a positive effect on your metabolism. Sounds too good to be true, it’s not.
The Right Fuel.
The right types of fuel have to be taken in, the body needs those nutrients, and fast. So with this in mind we have to use fuel that will enter the system quickly otherwise the uptake of those nutrients will be lost and the benefits will be only minimal.
So what are those right types of fuel?
Well they need to be fast acting, by this description I refer to how fast they enter your system, and this all starts with the meal you have before you train and the nutrient types you chose after.
Here is what many weight trainers do wrong and what typically goes on around the gyms all over the world. The athlete-bodybuilder-figure girl will eat a meal that will actually take too long to digest prior to a workout, in which case it will be still in transit after the workout and impede the fast acting fuel we need to gain right of passage. After the workout, the weight trainer will then have a protein drink- made with a cheap, gym counter protein and milk, or maybe a meal replacement. Now these are fantastic at all other times through the day but a complete and utter shutdown of that window of opportunity. The chance to gain an edge on that workout, the chance to aid muscle recovery and gain and also stimulate fat loss.
All because it’s the wrong fuel at the wrong time.
Ok, so we need to eat something or drink something with a quick transit time, to fuel the workout and muscles and leave a clear run for that post workout meal to do the job it was intended for.
I will give you what I do and what a couple of others do and you can make your own plans with this.
I have been over the last few weeks, working on a three hour window of opportunity with fantastic results in muscle fullness and a definite fat loss.
As I said earlier I have followed this strategy for years but after some research with AST, I have now been following there lead with three post workout meals. One immediately after my workout, one an hour after that then another one an hour later. Research has shown that the uptake of nutrients, aminos and carbs, in this three hour window gives a high anabolic response and aids recovery two fold and stimulates the metabolism to burn even more fat. Wow, you can not lose with this, it’s a win- win situation, you can eat more food, gain muscle and lose fat.
My workouts are in the early morning and meal one for me is oats, egg whites and a banana. This meal is fast acting and will enter my system quickly providing me with workout fuel. It is low in fat hence the egg whites and no milk either as this would slow down the transit time, as fats do. I mix the ingredients up and bake it in the oven the night prior so I can eat it an hour before I train. (I have read that Jeff Willet an AST natural star, has Frosted Flakes prior to his workouts with skim milk, the skim milk again has no fat thus allowing easy passage).
With this meal I will also have a VP2 whey isolate; this is highly refined whey that just blasts through the system to the muscle cells so pure is this product.
So I have fuelled my muscles and system before I even train, my body is primed and ready for a delivery of the best nutrients after a hard workout.
Within minutes of finishing the workout I will have two servings of AST creatine HSC. This product is high in simple carbohydrates that will be in the system quickly. Riding on the back of these simple carbs is the creatine that has been depleted in the workout. I also add to this cocktail, two scoops of VP2 whey protein to feed the hungry muscle tissues and restore my blood amino profile. Also to this I add 10 grams of AST GL3 Glutamine, this will replace the Glutamine that was used in the hard workout thus aiding recovery and the uptake of even more glycogen into the muscle cells.
I also, believe it or not have two Snack- a- Jack- Rice Cakes, these are high glycemic, again a simple sugar that will enter the system as fast as possible. The ones I have and all my clients are the caramel flavour, as these are the highest sugar type. Now at no other times is this type of food acceptable. But after a workout they work a treat in supplying 50 calories each and 10 grams of carbs, quickly and easily, with very little volume and a fast acticing transit time.
This I even do while dieting for a show and so do all my competitive clients.
I wait one hour, work or get a shower, change and set up my day, then I move on to the next stage of recovery.
I have another serving of VP2 and another two rice cakes, this is to shunt in even more protein and carbs into the system.
I wait another hour and then take in a meal. This meal is made up of protein and carbs and is designed to give a steady release nutrients for a few hours before my next meal. This meal on training days is a Nytro pro 40 and a serving of oats, mixed as a pudding. The Nytro has a mix of slower release proteins that will drip feed the system and also slow down the absorption of the carbs.
Three hours later I will follow with a normal meal of chicken, potato and vegetables and continue with the muscle building fat burning process.
Lets lay this out right here to save confusion, here is your plan of attack on the ultimate recovery package.
One hour prior to training.
Have a meal that is fairly fast acting and a serving of VP2.
Oats and egg whites, frosted Flakes or toast and honey, keep the fat away from this meal.
Immediately after workout.
2 scoops AST creatine HSC, two servings of VP2, two t- spoons of glutamine and two rice cakes.
One hour.
One serving VP2 and two rice cakes.
One hour.
Nytro pro 40 and oats mixed as a pudding.
Two to three hours.
Normal balanced meal.
Dictate the amounts to your size, a figure girl can do the same but maybe only have a scoop of each VP2 and HSC following the workout.
Use your discretion here- a large guy would need more rice cakes and so on.
This is a fantastic strategy that if you’re serious about your gains you have to do.
This can make the difference from being just OK with a decent body and muscle tone to being outstanding. No kidding, like I said at the start of this article I believe a workout is wasted without this strategy.
Take care of yourselves and those you love.
Yours always Ian.
Hi guys.
I Hope as always, you are all well and striving to make your dreams come true.
I am writing this from the beautiful and sooooo chillin Centre Parcs.
After such a busy year and with so much more business work ahead, as well as many girls still to compete. I need to get in that family time and step back and assess what’s ahead. I have had a great time with the kids, walked miles in the fresh air also gained some well earned rest. As my normal day starts at five am, if I am in bed at six thirty it’s a lay in for me, ha-ha.
I feel great, ready for the next leg of my prep for the show. Its six weeks this Sunday and I want to leave no stone unturned. I am also ready to move forward and improve my business. With all the feedback I have received from my- Become a Bodyindesign Trainer, it looks like I am going to be very busy. I already have meetings set in place, very excited about this.
Life is good, as good as you make it, so enjoy each day. If you don’t, make the changes till you are happy--- life is too short- you know.
Ok let’s get down to the changes I have made this week with my diet, as I said I would last week. Very simply, all I have done is add in another two ounce of oats to my oat cakes on meal two. What I will do is hold this level of calories, carbs for a week or two and then asses again.
The condition I have this far out is good, in six weeks I will be my best ever, I have got this down to tune in now, just fine tuning.
My workouts this week were different and all so enjoyable, I trained out in the fresh air, what with you might add. Well I brought my dumbbells and my bands, along with half the house— as you do when you have kids.
Tuesday 21st August.
Chest Shoulders Triceps.
First up I did a variation of the floor press I have been doing, I put a buffet outside and lay on my back with my dumbbells. The dumbbells are power blocks and only 45 lbs, but they did just fine. The buffet was wide so my upper arms could lay on it just like on the floor. I did three sets of 20 reps, fast.
Next I wrapped the bands around a tree, just as I do with the power rack, knelt down with my back to it and preformed Band Chest Press for three sets of 15 reps.
To finish my chest work I wedged two patio chairs against the out side wall and did dips on the backs of them. I did three sets of 15 reps, again fast, so recovery didn’t set in and allow me to do too many reps.
I moved on right away to shoulders 45 lbs Lat Raise I got three sets of 15 reps.
Bent Over Lat Raise, standing 45 lbs again for three sets of 15 reps.
I then hooked the band under a patio chair and sat on it, holding the handles I could do Band shoulder Press. Three sets of 10 on these were very hard.
For Triceps I used the chairs again and did Bench Dips for three sets of 20.
To finish Triceps I did one of the best movements I have done and that is, Band Pushdowns. I hooked it over a branch preformed them. I keep the handles apart a little as it’s harder that way, three sets of 12 reps.
For abs I did some Dumbbell Crunches, holding it at arms length above my chest and laying on my back on the buffet, three set of 20.
Leg Tucks on a chair for three set of 20.
Workout done, loved it.
Later that day I practiced my posing and stretched.
Thursday 23rd August.
Back Biceps.
Today was just one of the best, not a cloud in the sky. I woke early and just pulled on my tracky’s - t shirt and trainers and headed out of the door.
I fast walked to the chin up apparatus that is overlooking the lake here at Centre Parcs. I went early so as not to look a prat, not many people around.
I did a little warm up and stretched then got right into some Chins. Set one 30 reps, set two 15 reps, set three 15 reps and then a set of 10 to finish. In-between sets I stretched and looked out over the lake and thought about how great it is to live life and do what you love to do. The beauty and quietness of the place humbles you, it make’s you be thank-full for what you have.
I then fast walked back and had my breakfast in bed and watched the news for the first time this year. Not joking about that.
I then enjoyed a great day with the family, walking, swimming, watching wild life.
Later on I finished the rest of the workout outside in the sun, as you can see from the photos the surroundings are just perfect. This made for great concentration, a fantastic pump as the fresh air certainly helps and a tan.
Dumbbell Rows Two Arm, 45 lbs, three sets of 20 reps. These I performed just like bent over rows, but with the weight being light I squeezed my lower lats hard on each rep.
Band Rows were next as you can see from the photo I used a tree again, three sets of 15 reps and that back was feeling it.
I finished back with some Power Shrugs with the dumbbells; I did these like I do at home in the rack. Two sets of 15 reps
I got right on with bicep work and did Dumbbell Curls, standing 45 lbs for two sets of 10 reps.
Band Curls finished them with two sets of 15 reps; the contraction on these is very painful. I really feel the bands are adding to my workouts in a very positive way.
I finished up with three sets of Side Bends and three sets of Crunches for 20 reps each.
We head home tomorrow so legs will be normal on Saturday, roll on ready for it this week, bring it on.
Saturday 25th August.
Legs.
This was a killer today, a very good workout.
Only Andy and I today, so it was a fast paced workout.
Leg Extensions were first up with 190 lbs on the machine, I got two sets of 15 reps. These I combo with Seated Leg Curls, with 100 on these I also got two sets of 15 reps.
Next I moved to Rack Squats, these are powered off the pins. After a tester set with two plates on, I slapped 3 plates plus a 6.1/14 on each side and got a 15 on my first set. Right after Andy I got back under the bar and got a 10, this was very hard as I must have had 30 seconds rest.
A combo again, this to give those hamstrings a beasting. Lying Leg Curls, and Band Squats, on the leg curls I had 10 plates on and got 11 and 8. On the bands I got two sets of 20.
Legs were shot now and we were maybe 20 minutes in, moving fast and working hard.
Stiff Leg Dead Lifts combo with Power Lunges, Stiff legs with 85 lb dumbbells and for 15 each set. The Power Lunges are a plyometric movement I wanted to do for a change. These are preformed on a step box; one foot on the box and one leg back behind me as if I was lunging. I then power jump lunge off that foot and change legs in mid air and power off the other. After 20 reps each leg and my legs are killing around my glutes and hamstrings.
Toe Press on the Leg Press, one leg at a time 190 pounds on and I really had to push to get three sets of 10 each leg.
Band Calve Raise, finished those legs off for three sets of 15 reps.
Workout done, I was absolutely soaked, I also felt drained, but elated at the same time.
This was an awesome week of workouts and diet prep, if I can say even enjoyable, it’s no problem when you are in the zone.
Thank you all of you out there for reading this and other posts and thank you for all you kind words of encouragement. I do hope you get something from this also.
Take care of yourself and those you love.
Enjoy the week ahead, make it your best, enjoy everything you do.
Yours always Ian.
