So a bit later than planned this week, but here is the 4 weeks out recap.
Had some killer workouts this week guys, especially my high volume legs, heavy biceps and high volume back workouts. Not sure why, but I was feeling pretty bossly this past week coming out of this workouts. Didn’t do a whole lot of changing things up, but the workouts just ‘hit it’. This past week i’ve started hitting obliques more often. In the past when training abs, aside from twists, I rarely (and i mean once every few weeks) hit obliques. However i’ve started targeting them 2-3 times a week starting this past week. Obliques are probably one of my most hated body parts to train. To be honest, there’s not much I don’t like training, but there’s something about obliques that are just tedious. I don’t dislike training abs, however when it comes to obliques, its all a bit ‘meh’. It might be because im still carrying fat round there, so hopefully when i see that dropping off, due to cardio and diet, i’ll be more motivated to hit obliques. Certain days i’ll hit obliques with 2 different exercises, other days i’ll hit them with just 1. It really depends on how I feel.
MY morning cardio is going steady with 30 mins of fast walking most mornings, or a combination of 15 minutes walking and 15 minutes of light cross trainer activity. I’ve been following this up with knee tucks on some mornings, and i’m doing knee tucks every day. Doing them on a morning, if I have time, is convenient, however if I know i’ll be having a proper ab session later in the day, i tend to hold out and do knee tucks with the rest of my ab workout. Im hitting abs every day in some way, either from twists, knee tucks or an ab workout.
Heavy shoulders – Had a good workout, and actually met a youtube fan! As i was getting changed a randomer, who I now know is called Chris caught me off guard with ‘are you that guy who does shreddybrek’
Triceps this week I actually added in a 3rd exercise. The reason I did this was because it was a non cardio day, and I trained abs on the afternoon following high volume back. This meant I had plenty of time to train in the evening when working out Triceps. This week my heavy tricep workout consisted of 2 cable exercises, and finished off with some dips.
4 x reverse grip 8-12
5 x push down 8-12
4 x machine dip 8-10
The pump I had from this was amazing. Im really enjoying being able to separate out my muscle groups, as I just feel alot more fresh for each workout. This was actually super quick, and the entire workout was done in maybe 25 minutes.
My carb intake has continued as normal, cycling with 450/375/300, however last sunday, as it was a rest day, I actually only took in 200g carbs. I didn’t want to waste a high carb day on a rest day, and i didn’t feel too hungry that day.
As much as i’ve been relying on jelly to satisfy hunger cravings, this has kind of got out of hand in recent weeks. I find myself eating my last meal of the day, and following this up with 2 or 3 tubs of sugar free jelly. Partly out of hunger, partly out of because they’re ready to be eaten. My fiancé cutely calls me the jelly monster. I think its a fitting nickname, so i’ll roll with it. The beauty of eating sugar free jelly is that its super low in calories, and ‘bloats’ you out due to the water content, making you feel full. Ideal for dieting. In the back of my mind though, I just wanted to cut down on the amount im having, so i limit myself to just 1 sachet of sugar free hartleys jelly an evening now.
I’ve rejigged my carb timings slightly, particularly on high carb days. Where I would typically eat around 40 g of carbs, from sweet potato, following my evening weight session, i’ve upped this to a range of between 40-80 grams of carbs. To compensate for this higher amount i’ve reduced my post afternoon workout carb intake. I was having 70g of carbs from maltodextrin, followed my 70g of carbs from white rice on high carb days. This is now around 20-30g of maltodextrin intraworkout, followed up by 70g of carbs from white rice.
I really don’t have a preference as to thinking brown rice is better than white, or white rice is better than brown. Both have their benefits in my opinion. Brown is a slower releasing carbohydrate, and contains more fiber. The problem with eating too much fiber, in my opinion, is that it just sits at the bottom of my stomach and makes me feel like i need a shit by evening time. Not ideal when training legs and wondering if that feeling is the pump, or a dump. So I have brown rice mid morning, before my first workout. I’ll then have a white rice meal on an afternoon following my afternoon weight session. A couple of hours later I’ll have another brown rice meal before my evening workout. I finish the day up with sweet potato, however on my high carb day last thursday, i opted for some home made cream of rice. I fucking love this and would encourage everyone to give it a try. Making home made cream of rice works out a lot cheaper than buying it from the shop. For anyone following a bodybuilding diet on a budget, its important to save as much money as possible, without sacrificing quality food.
My energy levels remain pretty solid. We all have our off days, when we just need to man the eff up and go smash it. Sometimes a home made pre workout helps, sometimes we just need to catch up on some extra rest. The past weekend however I was feeling pretty fatigued. I can only put it down to carb cycling catching up to me, early morning wake up’s monday-friday and keep the same level of intensity in my weight training sessions. I actually spoke about this during my 5 weeks out NABBA training journal. It’s nothing too drastic however, and it is just the odd day here and there. Luckily I manage to get enough rest most days, and I still take in a fair amount of carbs, even when dieting. Carb cycling allows me to keep my carb intake at a moderate level, without getting energy drop offs. Im not saying it’s the best way, or that everyone needs to do it. But it works for me.
My green tea consumption has risen to anywhere from 5-7 cups a day. Im still not enjoying the taste, but i don’t detest it. Can’t complain too much!
Something I would like to know is why the best food days fall during my show prep? A few weeks ago I missed out on protein pancakes on pancake day. This made Adam a sad Panda. Then, this past Thursday, I missed out on Peanut Butter & Jelly Day. WTF! I love Peanut butter, and I love jelly (or jam as we call it in the UK). You can guarantee im going to smash everyone of these PB&J recipes following my next show. Speaking of Peanut butter, I have a reeses peanut butter Easter bunny ready for stepping off stage on May 4th. u mad bro? I am, as I have to wait another god damn 4 weeks before I can take bunny out back and show him who the boss is.
I’ve had a bit of trouble figuring out just which men’s physique show i’ll be competing in during the Body Power weekend. There is the Physique of the week, the USN Men’s Physique and the World Fitness Championships. So much choice, so little time.
The good guys from Protein Works and Sci-Mx have sent me over a great range of supplements to try out. You can check out my thoughts of these over in the supplement reviews section. As a long time user of MyProtein, i always tend to use these as the bench mark when comparing products against.
Outside Of The Gym
Following my bodybuilders can be geeks video a few weeks ago, I’ve actually been playing a lot more Pokemon on my 3ds, and spending a bit more time on ebay looking at investments (aka ways to spend money on pokemon cards). Yeah im a geek. I’ve also managed to squeeze in more gaming time on the PS4, playing through more MGS Ground Zeroes. A luxury i’ve not had for a while, but im enjoying the time back on my games. A true kid at heart. Speaking of which, that is exactly how Dan from Home Physique described me in his shout out video. I’d like to say a big thanks to Dan for featuring me in one of his videos, and if you haven’t checked out his channel definitely do so!
I also published 2 interviews this past week. The first with Nichola Whitehead from Nic’s Nutrition. Nic is a nutritionist blogger, who has a ton of great recipes. The second interview was with pro-wrestler, bodybuilder, and member of Body Spartan, Brian Cage. Brian is an awesome guy, and has achieved a lot of things Im aiming to achieve. It’s great to not only interact and speak to people who have achieved the success I want to, but to interview them is even better.
That’s this week wrapped up guys. Hopefully i’ll be back next week, on time, with the 3 weeks out recap. YIKES 3 weeks out. Getting so close now! Until then guys, keep clangin’ & bangin!