Training Log

Hi everyone hope your well.

This week has been just awesome, great at work and training has been the best. After checking out my photos on Saturday, I picked up a few areas I wanted to bring up—so I made some changes to the program.
I had followed that last order of exercises for the last 8 weeks so I was due to shake it up a bit. There is nothing like photos to keep you grounded, also when you are getting lean you see what needs to be done.

Tuesday 31st of July.
Chest, Shoulders and Triceps.

Could not wait to start today, Dave a client and good friend had brought in the other day a huge thick bar he had made for me as a gift. I could not wait to use it. Those who know me know how much I love these bars as training tools.
I have used them since 95, when I read about them in Dinosaur Training; this book should have been in my top five last week. I found thick bars invaluable and wrote a lot about them in my books and articles from then on and started a little revolution in natural bodybuilding with them. As I said a few posts ago I lost the bars I had in a move, but I have some new ones now and I will use them as much as I can.

Started chest with a Dumbbell Floor Press this morning, we used to do these with a bar in our power lifting routines but had never used Dumbbells. I received a DVD from a natural body builder and trainer I know through email.
His name is Paul T Burke, in the DVD he was doing this movement with Dumbbells, it reminded me of the bar exercise, I thought I would try them out with Dumbbells.
Paul has done a good job with the DVD and we have many similar views. His book Burkes Law is very good.
Here is how I did these. Basically you are doing a Dumbbell Press on the floor rather then a bench. Lie on the floor and get the Dumbbells into position, chest high, feet firm, shoulders down. Press up, when bringing them down keep tight and let your upper arm rest on the floor for second. This acts like a rack press, where upon each rep is a dead stop, the movement is very good and very hard, really bites.
Push the Dumbbells up and slightly together at the top, don’t bounce any reps, just control with a pause at the bottom. Used 37.5 k on these and got 12 reps then an 8.
We moved on to an Incline Fly, I used 25 k Dumbbells and got two sets of 12.
Moved into the Rack next for a Slight Incline Rack Press—with the big bar, these I did off the pins. I put on 30 k a side on the monster and got a 7 then a 6, really felt this one.

Lat Raise was up next and I used the 30 k Dumbbells again got 12 on set one then 11 on set two.
Moved back into the rack and once again the thick bar, a rack and a bar and some plates and I am happy. Shoulder Press in the Rack, put 17.5 a side on this and got a 10 on set one then 8 on set two. With the big bar it was much more painful, felt like all the shoulder girdle was on fire.
Bent Over Lat Raise, head on bench again, moved these up to 32.5 k and got two sets of 10.
Back in the rack, told yer I like the rack and thick bars, Close Grip Press, thick bar, off the pins. Put 20 k plus a 7.5 k a side on this one and got a set of 11 and then 8.
Across Face Extensions with a 12.5 k dumbbell got 11 and then a 12.

Very good workout, had a check out after the workout and was happy with how things are working out.

Thursday 2nd of August.
Back and Biceps Abs.

Changed this around also, here’s what I did.
Started with Chins, these with them being first were a breeze, well not that easy, but, felt real good. Had 2 plates and a 2.5 k on and got 9 then a 7.
Moved on to Bent Over Rows and after a quick set with one plate for 10 then 5 reps with 2 plates I moved on to 3 plates. With this I got a 9 then an 8 on set two.
Power Shrugs, these are awesome for the entire back with a large dose of trap work. This movement I picked up from Bill Star, many years back, here’s how you do it.
Set the bar on the bars in the rack so it is mid shin; position yourself in a dead lift position. Take an over hand grip and dead lift the bar till it’s just above the knee, then move it faster as in a power clean bringing up your elbows high and pulling powerfully to belt height. The traps should smash together at this point in the movement. It’s a power movement, so power it. It’s a cross between a dead lift, bent row, and shrug. It is a great movement that you feel the entire back. Make sure each rep stops on the pins slowly, so its dead lift, then power then slow dead again till the bar rest on the pins for a sec. I had two plates on a side and got two sets of 10.
Low Rows, I had 200 lbs on and got two sets of 12.
For biceps I got out the big bar again, 7.5 k a side, these were mega hard, after all the bar is 3.5 in diameter. Writing this my arms from fingers to shoulders ache.
Seated Dumbbell Curls, these I did alternate sat on the end of a bench.
I Used 22.5 k dumbbells and got a 6 on set one, then a 7 on set two.
Finished this great workout up with some abs.

Roll on Saturday, after last week I decided to put Squats at the end of the leg workout for a while, that will give them a different stimulus, I am also going to up the reps a little. My leg is fine, but it did hurt for a couple of days, I had over stretched it a little, I am still going to knock the shit out of my legs on Saturday, in fact the workout I have planned is very hard.

Tuesday 24th July - Saturday 28th July. Week 5

Hi guys.

Hope you are all well and enjoying each day and striving towards your goals whatever they me be.
This week got off to a great start, well in the zone as I have said all along. Had a pose on Sunday for the first time in a couple of weeks, was happy.
The little changes I made in my diet had done the trick, condition is coming in and I do feel I look bigger.

I will follow the new plan for the rest of this week then assess the next change. To be honest I feel I will have to up my calories before my planned date, as I don’t want to lose tissue.

Tuesday 24th July.
Chest Shoulders and Triceps.

Incline Dumbbell Press. These, as Andy put it, are my Kryptonite. Over the the last few weeks they are the only movement not moving forward. Got the same again, set one got a six and set two got 5. They felt good though, stability was a little better.
Moved then to Flat Bench Press, had 20 k plus a 15 k on and got 10 on set one then a 7 on set two. These are creeping forward rep by rep.
Flat Fly’s finished up the chest work, got to up these next week now, as I got 11 and then a 10.

Heavy Lat Raise used the 30 k’s again and powered these out with lots of aggression. Got 11 on set one, then had a hard time with a 10 on set two.
Rack Press, Thick Bar, these done as always in the rack and off the pins. I put a little more on than last week, so I had 20 k plus the little 1/1/4 on the thick bar. I love this movement, but, it hurts, you’re constantly under tension. Set one I got 9 then only a 6 on set two.
Bent Over Lat Raise, I do these with my head on the bench as in the photos on the other posts. These I have done on and off for years. I picked them up from a chap called Ian Prince way back when I was a lad. I trained with him for a few years. Wow I must have been 19 or 20 then, he was maybe 7-8 years older and owned a gym in Hull and I used to travel there to workout with him. He competed in a few shows doing well, the areas of his physique that stood out were his legs and back and you have guessed it his delts, especially the rear delts.
Triceps up next, Close Grip Thick Bar Rack Press. In that mood this week, the mad with my-self and the workout mood. The self same mood as on Saturday last week, stick the weight on and attack it.
Put 30 k a side on the thick bar got an 8 on set on then a 7 on set two.
Across Face Extensions, used a 12.5 k dumbbell, these target the outer head of the Triceps a little more. Got on set one 11 reps and then a 10.
Workout over, felt good- felt strong.

Wednesday 26th of July.
Back Biceps Forearms Abs.

Still in that mood, workouts are just awesome; workout time is the only time I am in that mood. At all other times I am chilled and happy. But, in order to lift your best and make gains, you can not be a pussy cat; you have to have controlled aggression.
Dead Lifts, first up this morning in the rack, had 5 plates a side on, got a good set of 10 on set one then a 7.
Chins, put this up too, 2 plates plus a 2.5 k, got a 7 then a 6. This weight I will stick on till the reps are up near 10 again.
For a change of pace and a different feel we opted for a Dumbbell row instead of barbell today. Used on this a 50 k dumbbell and bent over with the free hand on the dumbbell rack. These I pulled towards my hip in a fast rhythmic movement with a constant tension on the lower lat. Two sets of 12 on these felt good.
Low Rows with 200 lbs on the machine, these were a fight, got a 12 on set one then a 10 on set two.
Like I said, got that head on, I will train harder and be stronger than ever. As you can see over the last few week’s weights are going up as I am losing weight. The weights we use are not, plod,plod, do a set rest, plod, rest, no over the last few weeks we are moving faster. The weights I am using at the speed we are training I am very happy with, but there is always a higher level.
To give you an idea, there are three of us, I may do a dumbbell row and while one of the lads is on with them I start again with the other dumbbell. When my two sets are done, I am right onto the low rows, when one of the lads is on that, I am setting up for curls. It’s bang, bang, a fast hard heavy workout, no wasted time or energy.
Curls Incline, moved these up too, used 22.5 dumbbells got a 9 on set one then a hard 6 on set two.
Curls Thick Bar, put a 7.5 on this a side and leaned forward again to alter the contraction point, got 10 on each set.
Finished this workout with some Thick Bar Reverse Curls with a 2.5 a side, then a fast ab workout.

Saturday 28th July.

Leg day, today got off to a good start, no fear whatsoever--just in the zone.
First up was the good old Squat, here’s how it went today.
After warm ups I got to my top weight of 4 plates plus a 1.1/4 each side. My aim was to get 10 reps, and I went for it with all I had and got 8 reps on set one. The reps were good and deep and thinking back now I went a little too deep as here is why. On my second set I felt an over stretch on my right lower quad; on rep one I felt a twitch, like cramp, the next rep more so, so I racked it.
I have not pulled it just strained it a little, but if I had carried on I maybe would have. So what I am saying here, is—train hard and have that fire, but don’t let it burn you.
It’s a little sore now but fine just feels really worked, it will be fine by the time my legs recover.

So with a set down on squats I moved the rest of the workout harder and faster. Leg Extensions 150 lb both legs as not to over do the right leg, two sets of 20. Leg Curls, 10 plates on two sets of 12 and Lunges with a bar of 35 k. I did these in a tri set one after the other twice round.
Lunges hurt more after the other two, as they would and I had to take them a little slower to watch that right leg.
Toe Press on the select leg press, had 180 on and got three round of 12 reps.
I then finished with hanging leg raise and crunch combo for two rounds.

No workout photos this week just a couple of posed shots.
These were taken tonight Saturday, I have rubbed a bit of tan on and had Louise take them in the Kitchen, ha- ha.
Here I am at ten weeks out.
Hey- enjoy your week, enjoy each day.
Take care of you and the ones you love.
Ian.x


Training Log- NPA- Pro-Am 07. Ian Duckett.

Tuesday 14th August - Saturday 18th August. Week 8
Hi guys. Hope you have had an awesome week, I have again, it’s just as good as it gets. As I have promised I would like to cover a little about how my food plan is going. Just been so easy and it has worked like a charm, condition has just been dialled in, I have done the required manipulation and hay presto body fat gone. As I said in an early post I try not to be obsessive with this, I just do what I have to do and get on with running a business and living life to the full. The diet I have followed is very basic, nothing fancy just plain old making the body naturally lose that little bit of fat and not try to force it to. The basic formula will work for anybody as I work with Mother Nature and not against her. First, I set a baseline meal plan and allowed my body to set to that. Then I reduced my carbs, ever so slightly to create a small deficit. With the base altering my metabolism to a higher gear the deficit made my body fat lower, in turn speeding my metabolism even more. A few weeks at this and I am very tight, with only a small amount of fat left to burn. So I have to add the carbs back to stop the weight loss, or I will burn tissue. Then every week there after little by little, because as I fill out my metabolism will keep going up, so I have to eat up. In the last few weeks I will be eating a ton of food and be very tight and very full with it. Yes I have it down to a fine art, simple but effective. Here is my new food plan I have done this week, I will add to this again at the end of this week. 1 / Amino’s- Beta X- Glutamine. Egg whites and oats. 2 / Oat cakes, made with oats, full eggs, banana, raisins, cinnamon. 3 / XGF, by AST. 4 / Chicken breast, baked pot or sweet pot and veg. 5 / XGF, by AST, apple. 6 / XGF, by AST, apple. 7 / Chicken breast baked pot or sweet pot and veg. 8 / Oats, egg whites, banana, and cinnamon. Here are the adjustments made. Everything is weighed, so from my baseline and food log whatever period I may be in, I can add and take away as I mentioned earlier. I have not put my weights and calorie values here on these post so people just don’t follow it blindly. If you do this it has to be balanced to you, there may be too little food or too much for you, so find out your own baseline, then work from there. Ok, last week I needed to up the carbohydrates a little to stop the weight loss, I was starting to look very sharp for this far out and didn’t want to burn tissue. Very simply I added another ounce of oats to my meal one and eight. I also added another two ounce of potato to each main meal. Here is how I do this, cut the uncooked potato into slices and weigh them, I cut them into thick crisp shapes and bake them in the oven on some foil, cider vinegar works well on these. If I have sweet potato, I don’t use cider vinegar. This way of cooking them saves you trying to find a potato that’s the right weight, and tastes so much better cooked this way. I also added some more carbs to my post workout drink and meal. This I would like to write about another time as this is a very important area that needs a lot more than a few lines. Another change I made was by accident, AST were waiting for an order to come from the USA and had no NTRO PRO 40, so I used what I had used in the off season- XGF, made more as a weight gain and it is excellent as that, but I have found it is also fantastic for training for ultimate condition. The product I use as a meal replacement and it works very well, the product is slow release protein and this is also advanced with some good fats Omega-3 and 6 as well as CLA. Using this I watched my condition closely and found I got sharper. So as you can see the minor adjustments brought about a change in condition, this was because my metabolism was stimulated. I will up the carbs again this weekend and tell you about that in a week or so when I have monitored the results. Here are just some highlights of this weeks workouts and some shots taken on Thursday morning at 7 am. Tuesday 14th of August. Chest Shoulders and Triceps. The workout was very fast and awesome most of the movements had inched forward with a rep here and there. The band work was in there as well and I noted that my triceps were very sore on Wednesday from the Band Pushdowns.	Thursday 16th of August. Back and Biceps. Chins up to 2 plates and a 5 k for a 9 and a 7. Bent Over Rows at 3 plates a side for 10 and a 9. Power Shrugs at 2 plates and a 5 k for two sets of 10. Band Low Rows, red bands, two sets of 15. Curls Thick Bar 7.5 a side and a 1.1/4 for a 10 and a 7. Seated Alternate Curls 22 k for a 9 and a 7. Then Band Curls for two sets of 12. Saturday 18th of August. Legs. Just awesome today we moved very fast. Highlights, Squats, 3 plates, plus a 5 k, off pins in the rack for a 15 and a 13. I did all the other work to the same degree, just plain old hard work. The Band Squat was up as I put on the red bands for more tension but I still got 20 reps on these. I am away next week in centre parks for some family time, I am going to take my dumbbells and my bands and workout in the great outdoors on Tuesday and Thursday, I am back for legs on Saturday at the gym. I will still record my workouts and post as usual next weekend. I am taking my Lap Top so email if you wish. Take care of yourself and those you love. Love Ian.
Tuesday 7th August - Saturday 11th August. Week 7
Hi again. This has been an awesome week, training, work, diet, just awesome. The reduction of carbs over the last week has really brought me in sharper. I had a discussion with Louise and Twiggy about how the condition is coming on. We all came to the conclusion that I now need to start upping the carbs from this coming Sunday onwards. Then from then on I will up my calories in the form of my carbs every week or so filling out as I go. I am eating 3300 calories at moment, but will be as high as 5000 by show time. Tuesday 7th August. Chest Shoulders and Triceps. Started up here with Dumbbell Floor Press, love these. Used the 37.5 k dumbbells and got a 12 on set one then a 9 on set two. Moved then onto Incline Flys, these I upped from last week to 27.5 k dumbbells and got two sets of 7, a bit low on the rep’s but I will move them up. Rack Press Slight Incline with the huge thick bar again, I put on 30 k a side and had a right fight to get 7 on set one then a 6 on set two. With my chest in bit’s now I moved on to some work with my bands. I love working with these and they are very effective. Some of the moves I use with them are just killers, the contraction points are way off the charts with what you can feel from a free weight or machine. They can never replace weights, but they make a weight workout far more productive. I picked up the value of band work from my power lifting a few years ago as they are used heavily by some of the best in the sport—Lou Simons and Dave Tate to name a couple. Chest Press with the band, I wrapped the band around one of the posts on the rack and knelt down and held the handles with the band behind me, as if I were on a chest machine. From here I lean out and away from the rack keeping my core tight, I pressed the handles out in front of me at mid pec height and then brought them together in the contracted position. Two sets of 15 and my Chest was wasted. Shoulders next and I started with Heavy Power Lat Raise, used 30 k again and powered out a 12 on set one then a 10 on set two. Rack Press Thick Bar, used the real big one on this again, I put 17.5 k a side on and got a 10 and then a 9. Bent Over Lat Raise with my head on the bench for the rear delts, used 32.5 k dumbbells got 12 on set one then a 10 on set two. I could feel every fibre working on these as it’s a lot of weight for bent over lat raise. Moved back to the rack for triceps, Close Grip Rack Press did these off the pins again with the big bar. I put on 27.5 k a side and got a 10 on set one then 9 on set two. Across Face Dumbbell Extensions with a 12.5 k, by the time I get to these after all the other movements are heading up my arms are wasted. So hence the weight is the same on these and very hard to keep up there with the reps. On set one I got 12 and then a 10 on set two. Finished with my band again, I popped it over the rack, middle fixing, and then set the handles like I would perform a pushdown. I held the handles and performed a Push Down with the Band, this was real good, and the contraction was so strong that the triceps ached till Thursday. Workout done, hard work but an absolute joy, the feeling of things coming together is out of this world. Being in the shape of your life is so rewarding for all the hard work and sacrifice. Thursday 9th of August. Back, Biceps and Abs. Got to the gym real early this morning and preset the workout and then had a coffee. Not slept much last night as I was so busy yesterday, I had one client after another, it’s hard for me to calm down when I get in. Plus I talked over some business stuff with Louise when I got in, that’s deadly for me I get all hyped up and I get up in the middle of the night, planning and goal setting. I know I am a nutter, but I am happy, very happy. So with my extra positive mind set the workout was ace.	Chins, what can I say about these that I have not said over the years, if you want a wide back, do em. I had 2 plates around my waist and a 2.5 and a 1.1/14 also and got an 8 on set one then a 6 on set two. Bent Over Row, felt strong on these, the grove was just right, 3 plates a side for a 10 and then 8. Power Shrugs in the rack, these made my back and traps ache so much last week, so much so that I could hardly move my neck. It has the thumbs up from me, a very effective exercise. Had 2 plates plus a 2.5 a side and on both sets got 10 reps. I finished the back work with some Band Low Row’s. I did these instead of Low Rows and found them very good with much more of a contraction in the back. I secured the band around the rack and sat on the floor, far enough back for the right tension and rowed from there. I got 15 on each set, hurt like hell. For biceps I got the big bar out and used that for Curls. I put on just a little more than last week a 1.1/4 a side with the 7.5. On set one I got 8 and then got a 7 on set two. When doing these grip the bloody thing like you are hanging off a cliff and make sure you stretch out at the bottom of the movement. If you don’t have a thick bar—make one –buy one—but do get one, very-very good. Next I did some Seated Dumbbell Curls, used 22 k on these and got an 8 and a 7 each arm. Twiggy and I then finished with some abs. Saturday 11th August. Legs. John Heaton joined in the fun today, for those who don’t know John he is the current NPA heavyweight British winner—and is defending his title this year. So that made four of us in total, no problem we moved very fast. When one of us was on one piece of kit, I was on another and so on, we really kept this moving. I started on Leg Extensions and combo these with Seated Leg Curls. I had 180 on L-E and then 90 on L-C, and I got 15 on two sets of each. Rack Squats up next, did these off the pins; I had 3 plates plus a 2.5 a side and got a 15 on set one and a mega hard 13 on set two. I never stop on 13 as it’s unlucky, so it proves I could not touch another rep that was all I had. Leg Curls lying combo with Band Squats, these made me ache so much last week. I had 9 plates on leg curl and 3 bands on squats, got a 12 and a 10 on L-C and then 15 and a 20 on the squats. Stiff Leg Dead Lifts, these I did with dumbbells and keep a tight arch in my back and descend down by pushing my butt back. I do not get far past my knees this way but its all hamstrings, also I don’t come to fully erect and keep the tension on. These I combo with Band Lunges had 3 bands on and got 20 and a 15 and two sets of 15 on S-L-D. To finish up I worked the calves hard with One Leg Toe Press, had 180 lb on this and got 12 reps on each of the three sets. Band Calve Raise, I can honestly say this is one of the hardest calve moves I have ever done, real good contraction, 3 bands 3 sets 20 reps on each. This was an awesome workout and was completed in 50 minutes, from warm up to end. One thing I would like to add is that I stretch also in-between each set I do, I will explain the benefits of this in my next post along with the new eating plan and some training and gym and posed shots. Hey let me know how you are out there, if you got a band let me know, that way I can structure the post to a few of you out there as well as the whole. This week I want you to get up each day and say to yourself, this day is going to be the best. I am going start by being happy- right now- laugh lots and just soak everything up. Enjoy every minute guys- when a day has gone its gone. Live life, look after you and those you love. Love Ian.
Tuesday 31st July - Saturday 4th August. Week 6
Hi everyone hope your well. This week has been just awesome, great at work and training has been the best. After checking out my photos on Saturday, I picked up a few areas I wanted to bring up—so I made some changes to the program. I had followed that last order of exercises for the last 8 weeks so I was due to shake it up a bit. There is nothing like photos to keep you grounded, also when you are getting lean you see what needs to be done. Tuesday 31st of July. Chest, Shoulders and Triceps. Could not wait to start today, Dave a client and good friend had brought in the other day a huge thick bar he had made for me as a gift. I could not wait to use it. Those who know me know how much I love these bars as training tools. I have used them since 95, when I read about them in Dinosaur Training; this book should have been in my top five last week. I found thick bars invaluable and wrote a lot about them in my books and articles from then on and started a little revolution in natural bodybuilding with them. As I said a few posts ago I lost the bars I had in a move, but I have some new ones now and I will use them as much as I can. Started chest with a Dumbbell Floor Press this morning, we used to do these with a bar in our power lifting routines but had never used Dumbbells. I received a DVD from a natural body builder and trainer I know through email. His name is Paul T Burke, in the DVD he was doing this movement with Dumbbells, it reminded me of the bar exercise, I thought I would try them out with Dumbbells. Paul has done a good job with the DVD and we have many similar views. His book Burkes Law is very good. Here is how I did these. Basically you are doing a Dumbbell Press on the floor rather then a bench. Lie on the floor and get the Dumbbells into position, chest high, feet firm, shoulders down. Press up, when bringing them down keep tight and let your upper arm rest on the floor for second. This acts like a rack press, where upon each rep is a dead stop, the movement is very good and very hard, really bites. Push the Dumbbells up and slightly together at the top, don’t bounce any reps, just control with a pause at the bottom. Used 37.5 k on these and got 12 reps then an 8. We moved on to an Incline Fly, I used 25 k Dumbbells and got two sets of 12. Moved into the Rack next for a Slight Incline Rack Press—with the big bar, these I did off the pins. I put on 30 k a side on the monster and got a 7 then a 6, really felt this one. Lat Raise was up next and I used the 30 k Dumbbells again got 12 on set one then 11 on set two. Moved back into the rack and once again the thick bar, a rack and a bar and some plates and I am happy. Shoulder Press in the Rack, put 17.5 a side on this and got a 10 on set one then 8 on set two. With the big bar it was much more painful, felt like all the shoulder girdle was on fire. Bent Over Lat Raise, head on bench again, moved these up to 32.5 k and got two sets of 10. Back in the rack, told yer I like the rack and thick bars, Close Grip Press, thick bar, off the pins. Put 20 k plus a 7.5 k a side on this one and got a set of 11 and then 8. Across Face Extensions with a 12.5 k dumbbell got 11 and then a 12. Very good workout, had a check out after the workout and was happy with how things are working out. Thursday 2nd of August. Back and Biceps Abs. Changed this around also, here’s what I did. Started with Chins, these with them being first were a breeze, well not that easy, but, felt real good. Had 2 plates and a 2.5 k on and got 9 then a 7. Moved on to Bent Over Rows and after a quick set with one plate for 10 then 5 reps with 2 plates I moved on to 3 plates. With this I got a 9 then an 8 on set two. Power Shrugs, these are awesome for the entire back with a large dose of trap work. This movement I picked up from Bill Star, many years back, here’s how you do it. Set the bar on the bars in the rack so it is mid shin; position yourself in a dead lift position. Take an over hand grip and dead lift the bar till it’s just above the knee, then move it faster as in a power clean bringing up your elbows high and pulling powerfully to belt height. The traps should smash together at this point in the movement. It’s a power movement, so power it. It’s a cross between a dead lift, bent row, and shrug. It is a great movement that you feel the entire back. Make sure each rep stops on the pins slowly, so its dead lift, then power then slow dead again till the bar rest on the pins for a sec. I had two plates on a side and got two sets of 10. Low Rows, I had 200 lbs on and got two sets of 12. For biceps I got out the big bar again, 7.5 k a side, these were mega hard, after all the bar is 3.5 in diameter. Writing this my arms from fingers to shoulders ache. Seated Dumbbell Curls, these I did alternate sat on the end of a bench. I Used 22.5 k dumbbells and got a 6 on set one, then a 7 on set two. Finished this great workout up with some abs. Roll on Saturday, after last week I decided to put Squats at the end of the leg workout for a while, that will give them a different stimulus, I am also going to up the reps a little. My leg is fine, but it did hurt for a couple of days, I had over stretched it a little, I am still going to knock the shit out of my legs on Saturday, in fact the workout I have planned is very hard.	Saturday 4th August. Well this was the workout from hell, my legs pumped up so much I could not do anything with them at all. Writing this my legs are real sore, ace, are we mad or what? In this workout I added a new toy I got to beast my clients with. Well I won’t ask them to do anything I wouldn’t or haven’t done, so I worked it into the workout. All will be revealed. This morning there were only Twiggy and I, so it was real hard and real fast. Started up with Leg Extensions, did these with two legs and had 175 lb on the machine. Set one I got 15 reps and set two got a 13. Moved then on to Seated Leg Curls, had 85 lb on this and got again a 15 then a 13. Now with the legs pre exhausted we move into the rack for Rack Squats. I set the pins at the point so when I was in the bottom position I was around 2 inch above parallel. After a quick tester set, I put on 3 plates a side. On these I let the weight come to a dead stop on each rep, then pushed hard off the pins. Got 15 on set one then a hard 12, these were a killer, if you have never done Rack Squats--- you’re in for some pain. Next we did a combo of Lying Leg Curls with TNT –Lifeline Power Cables—squats. These bands are just the best I have ever used; I have used them with clients for years, but have never found any to stand up to the force I give them, till now. You can add to the intensity of a workout with these bands, any workout, you can even achieve a fantastic all body workout with just these if you are stuck for a gym on holiday. Anyway, awesome bit of kit, as I would not use them, here’s what we did. I did a set of Lying Leg Curls with 9 plates on, to again pre exhaust, I got 10 reps, then move quickly to Band Squats. I had the bands fastened to the door bottom; I took a handle in each hand and held them at my delts. I then stepped forward and leaned away from them to take the tension. My feet were wide and turned out a little; I sunk down and back then squeezed up using my hamstrings mostly. This movement is a lot like I the front hack squats I used to do years ago. The tension at the top of the movement was real good and my hamstrings contracted hard and glutes. The three bands I had on are lifelines medium strength, and gave 120 lbs of resistance. I got on set one 15 reps, I went right back to leg curls and got a hard 11, then got 15 again on the band’s. www.lifelineusa.com We then moved on to Stiff Leg Dead Lifts with dumbbells, I used 65 lbs on these and worked these in combo style with Band Lunges. Used the band’s again and with the same door attachment fastened a hip belt on took up the tension and stepped out into a lunge, back and fore alternate legs. These again added a new dimension to my Lunges, the whole leg killed. On the Stiff Legs, I got two sets of 20 and the same on Lunges, 20 each leg. Toe Press for calves, one leg at a time, had 175 lb on the machine and got three sets of 12 each. After these I put the hip belt on again and stepped out to add tension. I then stepped up onto a step box and did Calve Raise’s. These again were very good; the contraction at the top was unreal. So to wrap up, I have added more thick bar work in and introduced some band work, I will add more band work in the workouts next week. I really did get a real good contraction from these. The diet is the same, but- I will alter next week as this week I have tightened up a lot more. So I will up the calories a little to hype up the body and fill out a little. Hay, look after yourself and those you love. Take care Ian.
Tuesday 24th July - Saturday 28th July. Week 5
Hi guys. Hope you are all well and enjoying each day and striving towards your goals whatever they me be. This week got off to a great start, well in the zone as I have said all along. Had a pose on Sunday for the first time in a couple of weeks, was happy. The little changes I made in my diet had done the trick, condition is coming in and I do feel I look bigger. I will follow the new plan for the rest of this week then assess the next change. To be honest I feel I will have to up my calories before my planned date, as I don’t want to lose tissue. Tuesday 24th July. Chest Shoulders and Triceps. Incline Dumbbell Press. These, as Andy put it, are my Kryptonite. Over the the last few weeks they are the only movement not moving forward. Got the same again, set one got a six and set two got 5. They felt good though, stability was a little better. Moved then to Flat Bench Press, had 20 k plus a 15 k on and got 10 on set one then a 7 on set two. These are creeping forward rep by rep. Flat Fly’s finished up the chest work, got to up these next week now, as I got 11 and then a 10. Heavy Lat Raise used the 30 k’s again and powered these out with lots of aggression. Got 11 on set one, then had a hard time with a 10 on set two. Rack Press, Thick Bar, these done as always in the rack and off the pins. I put a little more on than last week, so I had 20 k plus the little 1/1/4 on the thick bar. I love this movement, but, it hurts, you’re constantly under tension. Set one I got 9 then only a 6 on set two. Bent Over Lat Raise, I do these with my head on the bench as in the photos on the other posts. These I have done on and off for years. I picked them up from a chap called Ian Prince way back when I was a lad. I trained with him for a few years. Wow I must have been 19 or 20 then, he was maybe 7-8 years older and owned a gym in Hull and I used to travel there to workout with him. He competed in a few shows doing well, the areas of his physique that stood out were his legs and back and you have guessed it his delts, especially the rear delts. Triceps up next, Close Grip Thick Bar Rack Press. In that mood this week, the mad with my-self and the workout mood. The self same mood as on Saturday last week, stick the weight on and attack it. Put 30 k a side on the thick bar got an 8 on set on then a 7 on set two. Across Face Extensions, used a 12.5 k dumbbell, these target the outer head of the Triceps a little more. Got on set one 11 reps and then a 10. Workout over, felt good- felt strong.	Wednesday 26th of July. Back Biceps Forearms Abs. Still in that mood, workouts are just awesome; workout time is the only time I am in that mood. At all other times I am chilled and happy. But, in order to lift your best and make gains, you can not be a pussy cat; you have to have controlled aggression. Dead Lifts, first up this morning in the rack, had 5 plates a side on, got a good set of 10 on set one then a 7. Chins, put this up too, 2 plates plus a 2.5 k, got a 7 then a 6. This weight I will stick on till the reps are up near 10 again. For a change of pace and a different feel we opted for a Dumbbell row instead of barbell today. Used on this a 50 k dumbbell and bent over with the free hand on the dumbbell rack. These I pulled towards my hip in a fast rhythmic movement with a constant tension on the lower lat. Two sets of 12 on these felt good. Low Rows with 200 lbs on the machine, these were a fight, got a 12 on set one then a 10 on set two. Like I said, got that head on, I will train harder and be stronger than ever. As you can see over the last few week’s weights are going up as I am losing weight. The weights we use are not, plod,plod, do a set rest, plod, rest, no over the last few weeks we are moving faster. The weights I am using at the speed we are training I am very happy with, but there is always a higher level. To give you an idea, there are three of us, I may do a dumbbell row and while one of the lads is on with them I start again with the other dumbbell. When my two sets are done, I am right onto the low rows, when one of the lads is on that, I am setting up for curls. It’s bang, bang, a fast hard heavy workout, no wasted time or energy. Curls Incline, moved these up too, used 22.5 dumbbells got a 9 on set one then a hard 6 on set two. Curls Thick Bar, put a 7.5 on this a side and leaned forward again to alter the contraction point, got 10 on each set. Finished this workout with some Thick Bar Reverse Curls with a 2.5 a side, then a fast ab workout. Saturday 28th July. Leg day, today got off to a good start, no fear whatsoever--just in the zone. First up was the good old Squat, here’s how it went today. After warm ups I got to my top weight of 4 plates plus a 1.1/4 each side. My aim was to get 10 reps, and I went for it with all I had and got 8 reps on set one. The reps were good and deep and thinking back now I went a little too deep as here is why. On my second set I felt an over stretch on my right lower quad; on rep one I felt a twitch, like cramp, the next rep more so, so I racked it. I have not pulled it just strained it a little, but if I had carried on I maybe would have. So what I am saying here, is—train hard and have that fire, but don’t let it burn you. It’s a little sore now but fine just feels really worked, it will be fine by the time my legs recover. So with a set down on squats I moved the rest of the workout harder and faster. Leg Extensions 150 lb both legs as not to over do the right leg, two sets of 20. Leg Curls, 10 plates on two sets of 12 and Lunges with a bar of 35 k. I did these in a tri set one after the other twice round. Lunges hurt more after the other two, as they would and I had to take them a little slower to watch that right leg. Toe Press on the select leg press, had 180 on and got three round of 12 reps. I then finished with hanging leg raise and crunch combo for two rounds. No workout photos this week just a couple of posed shots. These were taken tonight Saturday, I have rubbed a bit of tan on and had Louise take them in the Kitchen, ha- ha. Here I am at ten weeks out. Hey- enjoy your week, enjoy each day. Take care of you and the ones you love. Ian.x
Tuesday 17th July - Saturday 21st July. Week 4
Hi guys. Hope you are all well and enjoying each day. I had a great weekend and was dying to train today. Tuesday 17th. First up—Incline Dumbbell Press, struggled with these last week and same again this week. Just felt way off with these, no grove with it. Got 6 on set one and then 5 on set two. Moved on to Flat Bench Press next, had 20 k plus a 15 k a side. Got a 9 on set one, and then fought out a 6 on set two. This was a little up on last week. Flat Fly’s finished the chest work, had 30 k Dumbbells, on set one I got 11, then 9 on set two. Got this weight under control now and the reps up there. Moved on to shoulders with Heavy Lat Raise being the first movement. Using 30 k Dumbbells got two sets of 10, these were very hard. After chest work they are a lot tougher than they use to be for me when I worked shoulders with arms on my program prior to this one. I must say though, that these have been the movement I have pushed to get stronger on over the last two years and shoulder mass has improved. I then moved into the Rack for Shoulder Press. Used the thick bar for this and put a 20 k a side. Set one I got a 9 and then on set two I got a 7. These I rest on the pins at each rep, pause for a second, but still keeping tight, I then drive out another rep. Bent Over Lat Raise, these I used 30 k dumbbells on and got two sets of 12. For the first Triceps movement we headed to the Rack again for Close Grip Rack Press. Used the thick bar again on set one I used 25 k aside and got 12 with not too much of a fight so on set two I popped some more weight on. This took it to 27.5 k a side, I got 9 reps. To finish up, I did Across Face Extensions, used a 12.5 k Dumbbell and got 11 on set one and a 10 on set two. This was less than last week, but I did give it all I had. Awesome workout, the incline press is a bit bugging, but I will keep on at them. Thursday 19th. Mega busy day yesterday, so felt a little tired. But after warm ups and with the sun shining for the first time in weeks I came to life. Dead Lifts in the Rack, was the first movement this morning. Had 4 plates plus a 17.5 k on each side, these hurt like hell today and as I don’t wear straps on these, I nearly lost a few calluses. Set one I got 10 reps and then on set two got 8. This movement I pull form the knee and pull erect with all my back, at the top of the movement I try to square up my traps. Chins, next up, 2 plates around my waist got a 9 on set one then tried like hell to beat last weeks 6--- I got 7. What I do before each exercise I check out my log book and attack each set to move forward, always try to move forward--- weight or reps. Bent Over Rows, these I had on 2 plates and a 16.1/4 k each side. Got two sets of 10 but they were very hard. I listen for the click the bar makes as it hits my belt buckle. There is power with these, but to add stress to the back not take it away. The movement is always a row--- not a heave up. Low rows next, don’t move from a perfect sat up position, chest high, back tight arch. These I squeeze back and tense the lower lats hard each rep. Had 180lbs on and got two sets of 12. Biceps, got right on into these, Incline Curls, used 20 k Dumbbells and got a 10 then a 9. Move on to Thick Bar Curls, again in this, as in the last few weeks leaned forward into it. Put a 7.5 k on each end of the bar and got two sets of 8. Love thick bar work. Did a couple of sets with it for reverse curls with a 2.5 k on each side, got 10 reps on each. Twiggy and I finished with some Abs. Three of us all done in 50 minutes including abs, loved this workout, felt lean and very full.	Saturday 21st July. Got up this morning s…… myself, if you don’t feel like this on leg days—sometimes, you are in a comfort zone. Here’s what I did, ok my plan was to put 3 plates plus a 17.5 k aside on the bar. I must admit after last week’s killer, I still wanted to move ahead, even by a 1.1/4 over last session. Fear was creeping up on me—(ohh,I have lost weight, my strength might not be there, blahh-blahh) so I said sod it, and put 4 plates on. I took charge of my mind and for even having any fear punished myself by putting more on the bar. Then I got under it and got a 9 and then on the next set got 7. They were all good and deep and the workout took a turn to the awesome side from then on. Leg Extensions One Leg. Put 100 pounds on and go 11 on set one then a 12 on set two, got head on and sod the pain. Leg Curls with 10 plates, I combo these with Lunges, 35 k bar on my shoulders. Got 10 and an 8 on the Leg Curls and two sets of 12 on Lunges. For calves I am getting great results from One Leg Toe Press, had 170 lbs on the machine and got 12, 12,10. Did a little bit of abs to finish up. In the end I looked back on this one with pride. Legs are sore already, writing this- 12 hours later. Here is what I have done with my nutrition this week; I started on this last Sunday. Amino’s Beta X (AST) Multi Vit (AST) 1/ Egg whites, oats, banana. 2/ Oat cakes, made with full eggs. 3/ Nytro Pro 40 (AST). 4/ Chicken, potato,veg. 5/ Nytro Pro 40. 6/ Aminos, apple. 7/ Chicken, potato, veg. 8/ Egg whites, oats, banana. Ok here is what I did, I reduced my carbs by 50g, and fat by 30g and this reduced my calories by 470 from those foods---but added 20g of protein. All I am doing is shifting the nutrients around. I noted a difference this week, started really come in now. What I would like to do is rub a little tan on next week and take a couple of shots and post them. I am happy with the look at this far out, I would say I am in very good guest pose condition. My aim is the Pro Am, I want to be my best ever, I feel I have made some more gains since I was last on stage and will give it all I have. Work has been awesome this week, enjoyed every minute of it and business is very good. Thank you all for all your comments and well wishes, it means a lot to me. Look after yourself and those you love. Smile as much as you can each day---- but not before a leg workout eh!
Tuesday 10th July - Saturday 14th July. Week 3
Hi Guys. Well this is proving well worth while. Can not believe the response I have had for this log. Thank you all for your kind words. I have returned some emails, but if I have left you out please, stay with me, I will get to you. Some of the questions I may be able to answer here anyway. I want to give you the workout run downs this week and a few ramblings that may be of interest to you. Training is going very well and I have had a few suggestions of making this into a DVD, let me know if you feel this will be a good idea. As I could film it and get ask Gary if he will edit it for me, I need to know if there is a call for it. Will it help you? Enjoying every aspect of the prep at the moment and finding it very easy. I tell my clients not to think about the show 24/7 as I think this is detrimental and too obsessive. Just set out what you are going to do and do it. Get on with your life, if you are doing your prep right, what’s the point of thinking about it all day. Yes, I am all for giving 100% and nothing less, you need to visualise before a workout and plan and prepare your foods. Just do it. Only check you’re self out when appropriate and think no more about it. You will end up with a slate loose looking at your ab’s every two minutes. The best condition I have ever been in for shows is when I was very busy in other areas of my life. Training clients, writing books, moving, selling my gym, so on and so on, just busy with life. What I am saying is-- be successful in other areas of your life as well. You set out your stall, train like your life was on the line, eat your foods, take the supplements you need and think no more about it. If your doing your job right, have confidence, you will be awesome, no worries. Those who know me know I am an avid reader. Some books are just life changing. I want to share with you my top five books at the time of writing this. These books have been so influential in my life, training, business. Please look them up. In no particular order. A Better Way To Live. OG Mandino. The Four Hour Work Week. Timothy Ferris. Dinosaur Training . Brookes D Kubik. Under The Bar. Dave Tate. Never Die Easy. Walter Payton. Tuesday 10th July. Chest Shoulders and Triceps. Incline Dumbbell Press. Jumped to 40 k on these this week from the 37.5 K it knocked the reps down too much. But give it a few weeks they will be back up there. Got a 6 on set one then a 4 on set two. Way too low, was a bit pissed off at the low end of the reps. But I will remember that and use that as focused aggression next week. Next up was the Bench Press. Had on the bar 20 k plus 12.5 plus I put another 1 ¼ on got a 10 on set one and a 7 on set two. Flat fly’s with 30 k dumbbells got a 10 on set one and 8 on set two. The first week of this log I got 8 and 7, so things are heading in the right direction. Just a rep here and there ads up to gains. Lat raise moved up to 30 k on these today got 10 and then 8. Rack Press off the pins are a killer after these, never done them after Lat Raise before. I don’t super set them but do two sets of the Lat Raise first. This does pre exhaust them to a degree. Had 20 k and a 1.1/4 on for a move forward. Got 10 on set one then a 7 on set two. Bent Over Lat Raise, head on bench. Moved these to 30 k dumbbells as well, got 12 and then a 10. After those I moved on to Close Grip Rack Press for the Triceps. Used this movement on and off for years. Had 25k and a little 1.1/4 on as well again to keep on moving on. I got a 12 on set one and the a 9. Across Face Extensions with a 12.5 k, got 12 on set one then a 10 on set two. Workout done, it was hard fast and focused. They have to be to make gains.	Thursday 12th July. Back Biceps and Forearms. Felt awesome today even with hardly any sleep. This workout kicked off to a good start with Dead lifts in the Rack. These I pull from the knee cap up. I had 4 plates and a 15 k a side and got two sets of ten. Chins, up next with 2 plates hanging on my hips got a 9 then a 6. Same reps as last week over the two sets. Mental note made. Bent Over Rows with 2 plates and a 15 k on the bar. On both sets I got 10. Low Rows, had 175 lb on this and squeezed two sets of 12. Moved on to biceps with Incline Curls, upped these to 20 k dumbbells and got 10 on set one and a 8 on set two. Standing Curls, with a slight lean forward to alter the contraction at the top of the movement. Used a 35 k bar and got 10 these were much stricter than last week. On set two Andy put his hand on my upper back, keeping me forward, much harder, got 7 on this one. Finished up with wrist curls and reverse curls combo. These will be dropped soon as we have just got a thick bar, the others I had got lost when moving, long story, and boring. Anyway those who have read my books know how much I value these, love- em- and they build muscle. I will be adding thick bar work in now with the bar I have just got, there is another on the way. After a little cool down Twiggy and I did some ab work. Andy, set off to work. Roll on Saturday-----Legs!!!!. Saturday 14th July. Up at 5 am at the gym by 5.5o am. Preset the boot camp, then read a little of Dinosaur training and sipped a strong coffee. Awesome book full of motivation. I was in the zone when I got up, I was even more in it now. Squats, first up, well into these and was stronger than ever, don’t think I have done 3 plates and a 15 and a 1.1/4 for ten before. They were all good and deep and controlled. Twiggy said, “what the hell are you doing, power lifting or bodybuilding”. I like to work to get as strong as I can. I am stronger at this stage of my life at 41 then at any other time. Anyway got 10 on set one, hurt at 6- but- dug in-and got 10, on set two got 8. One Leg Extensions, had 85 lbs on got two sets of 12. Leg Curls 9 plates on the machine, got two sets of 12, I combo these with Lunges. Had a 30 k bar and got 12 each leg over 2 sets. Toe Press on the plate select leg press. Had 160lb on and got 12 reps on each of the three sets. Just did a little abs to finish up. This was just an ace workout, was absolutely soaked after it and it took me all day to replace those fluids. Ok guys, I hope this has been a great week for you. Let me know if these post’s are helping you. Take care look after yourself and those you love, Ian.
Tuesday 3rd July - Saturday 7th July. Week 2
Hi Guys. Thank you for all the kind comments I have had from you all. So it looks like this is going to be worth putting out there. The diet is working very well and already I am looking so much tighter. I eat clean all the time, but when a show is not in my sites I will have the odd cheat, although they are few and far between. The start of my diet has been set on what I call a baseline. I flatline out my foods, to a base level of calories, protein and carbs. This allows my body to adapt to that baseline and it becomes leaner as the foods are cleaner, bang on time, same weight, portions day in day out. Also water intake is up there and never missed. Basically- no show----85-90% -----show time 100%. This is enough at first to lose some body fat. After a few weeks doing this I have an exact base of foods to add or take away from to provoke a response. My calories before the start of the diet averaged 4400. I have baselined my foods out now at 3800. By the time the show is a few weeks away I will be on at least 4800. Yes, believe it or not, my metabolism will be faster as I will be leaner and burning fuel more efficiently. First thing first, I need the my body to lose the few pounds of fat I have---slowly---so its baseline--- lose a bit---four weeks reduced a few carbs and change a few foods--- lose a little more---- then---stop weight loss by upping calories, manipulate my foods and keep my weight stable.Fill out and get harder. Sounds simple and it is---if you just do it. Here is my baseline diet. Upon wakening. 3 Amino acids. Glutamine---by AST. 2 Beta X ---by AST. 1/ 6 egg whites cooked with banana and cinnamon. 2/ 2 oat cakes made with oats eggs raisons cinnamon. 3/ Ntro Pro 40 by AST. 4/ Chicken breast, baked potato, vegetables. 5/ Nuts and dates. 6/ Amino acids and fruit. 7/ Chicken breast, baked potato, vegetables. 8/ Egg whites and banana, cinnamon and small serving of oats. Bed. Glutamine. On workout days I will have a post workout drink of 2 scoops of VYO PRO and 2 scoops of maltodextrin, sometimes I will have rice cakes instead of the maltodextrin. The plan is to just get those simple sugars in to aid the recovery process. Ok that is the basics of my nutrition plan, lets look at the workouts this week. Tuesday 3rd of July. Chest Shoulders and Triceps. Incline Dumbbell Press. 37.5k dumbbells for a 12 on set one and a 10 on set two. Flat Bench Press. 20 k plus a 12.5 k a side, I got 11 on set one then 8 on set two. Flat Fly's 30 k dumbbells got a 9 on set one then fought hard for an 8 on set two.	Heavy Lat Raise was first up for shoulders used 27.5 k dumbbells and got two sets of 12 reps. I then moved on to Shoulder Press- off the pins in the rack. I had 20 a side on and stopped dead on the pins on each rep. Got 12 on set one then a 9 on set two. This was a killer to get. Bent Over Lat Raise with my head on a bench with 27.5 k dumbbells, got 12 on both sets. Close Grip Press in rack was the first movement for Triceps, I had 25 k a side on and got 12 on set one then a 10 on set two. Dumbbell Across Face Extensions with a 12.5 k dumbbell got 10 on both sets. This workout was again very fast and very hard. By the evening I was aching in those areas already. Thursday 5th of July. Back Biceps and Forearms. Dead Lifts- in rack. Had 4 plates plus a 10 k a side on got two sets of 10. There is still loads of strength in these. Chins-- had 2 plates around my waist got 8 on set one and 7 on set two. Bent Over Rows with 2 plates plus a 12.5 k and a 1.1/4 a side got a 12 and then a 10. Low Rows 165 lbs for two sets of 12. Incline Curls 17.5 k ---love this movement--- got a 12 and then had to fight to get 10 on the next. Barbell Curls, used a 35 k bar and leaned against a bench to alter the angle of contraction, got a 12 and then got a set of 10. Wrist Curls used the 35 k bar and super set these with Reverse Curls with a 7.5 k and a 1.1/4 a side got 20 reps and 12 reps in these two for two rounds. I finished with a little ab workout. Saturday 7th July. Legs. Squats, was well into these today, very focused. After warm ups my weight for today was 3 plates plus a 15 k a side got 10 on set one and 8 on set two. One Leg- Leg Extensions, 80lbs for two sets of 12 each leg. Leg Curls, had 9 plates on and I combo these with Lunges with a bar on my back. Got 10 on sets of Leg Curls and 12 each set on each set of Lunges. One Leg Toe Press, had 160lbs on the machine and got 2 sets of 12 and a 10. Finished with some abs. This workout was hard heavy and fast, infact felt a bit off after this one. Post workout drink pulled me round. This weeks workouts were a little improved on the last, a rep here and there or a little more iron on the bar, or faster and more focused. Always strive for a higher level. Have a good week, look after yourself and those you love. Ian.
Monday 25th June. Week 1
I start these preparations at 15 weeks to the event. My plan is to drop these workout and diet logs each week on this site. I will write out each day’s workout and little points of reference and importance as we go along. Please email me and let me know what you think of my posts, also it will tell me that I am not wasting my time, any questions are also welcome. These are for you- so- do let me know- then I will keep on posting, hope you enjoy them and gain something from them. I have got that head on this year, very, very much in that zone. I was planning to start my diet at the 12 week point but could not wait, so I started three days ago. As of this Sunday just gone it is 15 weeks to show date. I estimate I have 5-6 pounds to loose, to be in my best shape. You may think wow 15 weeks to lose 5 pounds, but this is my plan in action. I will lose that in around 6 weeks and be in very good shape- but- what I will do then is hold my weight and up my calories as the weeks go on and grow and get harder as the comp approaches. This allows my skin to become very thin and come in with that fullness that is sometimes so elusive to other competitors. I will also keep gaining strength as the show gets near. It’s a win-win situation. I eat a lot of food- do no CV –at all and have no problem with a diet at all. This I feel I can do as I am very regimented all of the time-so I am lean all the time and I am never more than 6 pounds over my best condition. Simple, if you lose 20 pounds you will lose, 7-8 pounds of muscle with it. Lose 6 pounds, you may lose 1 pound- if anything at all. Workouts. I train 3 days a week, Tuesday, Thursday and Saturday. I have two partners- ‘Twiggy’ Paul Twigg and Andrew Barber. Both are big lads and they knock the shit out of me. We generally train in 8 week blocks of different rep rages before embarking on this 15 week stint as this will now be. We were working in the 5 rep range and we were moving some serious weight. Some of my best have been. Chins with 110 pounds around my waist, bent over rows with 3-1/2 plates. Squats 4 ½ plates, Incline bench with 2 plates a side. Standing dumbbell curls with 37K each hand and lat raises with 32 k dumbbells. Dead lifts 4 plates plus a 15k for reps from the floor. Hard and heavy- never miss a workout- “work”- add to that, good clean food and you grow. This next 15 weeks will be in the 10-12 rep range. As of this starting point of settling into these new weights we will just strive to beat the last workout. Tuesday 26th June. Chest Shoulders and Triceps. Over the last year or so I have been on a chest and back- shoulders and arms –legs, split. We have settled on this split towards the show. Chest and shoulders triceps- back and biceps forearms – legs. I have done it for a week or so now and it feels very good, the different rep range is giving me and the lads some very deep aches. Incline dumbbell press 37.5 k dumbbells, set one 12 reps set two 10 reps. Flat bench press 32.5 k each side, set one 10 reps set two 8 reps. Flat fly’s 30 k dumbbells, set one 8 reps set two 7 reps. A little heavy on these I was aiming for 10-12 reps. I will stick with these over however many workouts that takes. Lat Raise 27.5 k dumbbells, 12 reps set one 12 on set two. Rack press 20 k a side off the pins in the rack, 12 reps then 9 on set two. Bent over lat raise head on bench- this is the best rear delt move I have ever done, used it on and off for 15 years. Set one 25 k dumbbells for 15 reps set two 27.5 k dumbbells for 12 reps. Close grip in rack 25 k a side off pins in the rack, 12 reps set one, 9 reps set two. One arm dumbbell across face extensions, 12 k dumbbell got 10 on both sets. This movement is very good for the outer head of the triceps. The workout was fast paced, aggressive- but channelled into the weights, had good focus and hurt like hell. The higher reps are painful. We started at 6.30 am and were done for 7. 10 am. Heavy lat raise- bent over lat raise. And checking out at end of the workout. Wednesday 28th June. Dead lifts in rack. I have been doing these from the floor for years now and have done so for power lifting shows. I don’t plan on one this year so I wanted to work these from a different range. I pull these from just below the knee up and tense my traps and lats hard at the top. 4 plates a side plus 7.5, got 2 sets of 10 reps.	Chins—2 -45 k plates got 7 on both sets. A little heavy on these, I will stick with them till I get around 10 on each. Bent rows --- love this movement, used today 2 plates plus 12.5 k a side. Got 12 on my first set then got a good 10 on the second. Low rows, these I use for bringing out the striations in the lower lats. I can get a really good contraction by lifting up my rib cage and pulling hard with my lats. Had 160 lbs on the machine and got 2 sets of 12. Incline curls, used 17.5 k dumbbells and got 12 on my first set then worked hard for a 9 on the second. Barbell curls, been doing these with my knees against a bench and leaning slightly forward, this gives me a better contraction at the top. Used a 90 lbs made up bar and got 12 and a 10. Wrist curls, 90 lbs bar for 2 sets of 20. I combo these together with a reverse curl on an EZ bar, 7.5 k a side for 12 each set. Hanging leg raise –weighted. Crunch sit ups---weighted. Another awesome workout—strong, and in good pace, finished in 55 minutes. Chins and bent over rows have been the cornerstone of my back work for years. Add to these dead lifts and you’re on your way. Incline curls hurt like hell. Lat spread. Saturday 30th. Leg day. I always have that feeling deep in the pit of my gut before this one. Good old fashioned squats are up first. After warm up’s I hit my weight for the day—3 plates- plus 12.5 k a side. On the first set I got 10 reps then the second I got an 8. They felt good, I kept a tight arch in my back and sank deep. The next movement was leg extensions. These I did one leg at a time and had my foot turned out a little to target a little more of the lower quad. 70 lbs on set one for 12 reps the 80 lbs for 12 on set two. Next up was leg curls, this I combo with lunges with a bar on my shoulders. I used 8.5 plates on leg curls and a 25 k bar on lunges for 12 reps over the two sets. For calves I have had great results with one leg toe press these I did for three sets of 10 reps. I finished up with some abs; rope crunches and leg raise for sets of 20 the usual two sets each. So that’s week one, this will give you an in-site in to what’s to come. On next weeks post I will cover training in brief, but cover nutrition more. Let me know if it helps you out. Take care train hard eat clean. Ian.