Seared Tuna with Thai 7-Spice w/ Steamed Brown Rice, Courgette & Pepper.
Jerk Spiced Chicken w/ Steamed Brown Rice, Courgette & Pepper.
Rice Cakes with Cottage Cheese & Pepper Salsa
Friday 13 August 2010
TOTAL BODY KITCHEN!!!
Here are just a few of the meals i've had over the past few weeks.
Seared Tuna with Thai 7-Spice w/ Steamed Brown Rice, Courgette & Pepper.
Jerk Spiced Chicken w/ Steamed Brown Rice, Courgette & Pepper.
Rice Cakes with Cottage Cheese & Pepper Salsa
Seared Tuna with Thai 7-Spice w/ Steamed Brown Rice, Courgette & Pepper.
Jerk Spiced Chicken w/ Steamed Brown Rice, Courgette & Pepper.
Rice Cakes with Cottage Cheese & Pepper Salsa
Rising From The Ashes - Day 19 (Week 3) : 2010-08-13
It's been a few days since i last updated the blog, so in a way i have a fair amount to get through.
After what was a busy set at work, i continued to ease myself back into my training, as the last thing i wanted to do was overtrain & set myself back again.
Yesterday i planned on hitting my hamstrings and my shoulders. Thursday is usually a rest day for me, however i chose to take Wednesday as my rest day and instead trained Thursday.
As i said, i had planned on doing shoulders and hamstrings, however as it turned out i was only able to train my hamstrings.
After pressing my heaviest weights yet for this area i was completely and utterly wiped out!!
I mean i barely had the energy to walk the 20 mins stroll back home!!
I literally left everything i had in the gym, which in a way makes me happy as there have been times over the last 3 weeks i know i haven't reached failure.
I was able to to 2 warm up sets for the shoulders and felt utterly wiped out.
Even though i was sipping BCAA & Waxy maize starch throughout the workout, i felt i was in need of refueling & an early night. Both of which i had.
I haven't yet written up this weeks training programmes, but as soon as i will i will add them.
I will also put up a few pics of todays meals, as well as my daily nutrition plan for today.
This is something i use to enable me to meet my ratios as well as plan my meal schedules & supplementation etc
Speaking of supplements, i will add the pics of supplements i'm using at the moment too.
The back end of this year will be very busy for me.
I am currently discussing some fitness modelling shoots, and was recently invited to compete at a fitness modelling contest in September.
Despite a drop of 4% in bodyfat, i feel the contest has come a little too soon for me and unfortunately i am working on the day of the contest.
Although it was still nice to get the invite!!
Today i am training Triceps & Biceps and tomorrow i am planning on fitting in a Quad & abs workout, as well as car shopping & picking up my new motorbike!
Busy times ahead, but it's much better to be busy then to be idle!!!
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After what was a busy set at work, i continued to ease myself back into my training, as the last thing i wanted to do was overtrain & set myself back again.
Yesterday i planned on hitting my hamstrings and my shoulders. Thursday is usually a rest day for me, however i chose to take Wednesday as my rest day and instead trained Thursday.
As i said, i had planned on doing shoulders and hamstrings, however as it turned out i was only able to train my hamstrings.
After pressing my heaviest weights yet for this area i was completely and utterly wiped out!!
I mean i barely had the energy to walk the 20 mins stroll back home!!
I literally left everything i had in the gym, which in a way makes me happy as there have been times over the last 3 weeks i know i haven't reached failure.
I was able to to 2 warm up sets for the shoulders and felt utterly wiped out.
Even though i was sipping BCAA & Waxy maize starch throughout the workout, i felt i was in need of refueling & an early night. Both of which i had.
I haven't yet written up this weeks training programmes, but as soon as i will i will add them.
I will also put up a few pics of todays meals, as well as my daily nutrition plan for today.
This is something i use to enable me to meet my ratios as well as plan my meal schedules & supplementation etc
Speaking of supplements, i will add the pics of supplements i'm using at the moment too.
The back end of this year will be very busy for me.
I am currently discussing some fitness modelling shoots, and was recently invited to compete at a fitness modelling contest in September.
Despite a drop of 4% in bodyfat, i feel the contest has come a little too soon for me and unfortunately i am working on the day of the contest.
Although it was still nice to get the invite!!
Today i am training Triceps & Biceps and tomorrow i am planning on fitting in a Quad & abs workout, as well as car shopping & picking up my new motorbike!
Busy times ahead, but it's much better to be busy then to be idle!!!
.gif)
Tuesday 3 August 2010
Rising From The Ashes - Day 8 (Week 2) : 2010-08-02
Today was just one of those kind of days!!
I trained at a different gym to usual, and was unsure what equipment would be available to me prior to my workout which was Back & Calves for me today.
Unfortunately i'm still trying to get into the full swing of things regarding my preparation and although i am still easing myself into a regime of eating well & training hard, i am slightly concerned my progression has been a little hindered due to circumstances.
In a way it has made me even more determined and once i am home from my night shift, i will be sitting down for a couple of hours and planning as much as possible for the next 11 weeks and beyond.
As i am still in the 'habit forming stage, encouragment from others is a real help and i am lucky to have the love and support of some fantastic people, especially my better half and my brother.
Over the coming weeks they will be not only giving me moral support, but also helping me progress this blog with assistance in filming my workouts and as i have considered a return to fitness modelling, there will also be the opportunity to catch some behind-the-scenes footage of a fitness shoot.
My workout felt good, although i was disappointed by the equipment available to use, i was able to do a more than sufficient session and had progressed the weights i had used last week further, which is always a nice feeling.
I have attached the workout sheet below.
In future blog entries, i may include an image of a particular machine used, dependant on the exercise.
I trained at a different gym to usual, and was unsure what equipment would be available to me prior to my workout which was Back & Calves for me today.
Unfortunately i'm still trying to get into the full swing of things regarding my preparation and although i am still easing myself into a regime of eating well & training hard, i am slightly concerned my progression has been a little hindered due to circumstances.
In a way it has made me even more determined and once i am home from my night shift, i will be sitting down for a couple of hours and planning as much as possible for the next 11 weeks and beyond.
As i am still in the 'habit forming stage, encouragment from others is a real help and i am lucky to have the love and support of some fantastic people, especially my better half and my brother.
Over the coming weeks they will be not only giving me moral support, but also helping me progress this blog with assistance in filming my workouts and as i have considered a return to fitness modelling, there will also be the opportunity to catch some behind-the-scenes footage of a fitness shoot.
My workout felt good, although i was disappointed by the equipment available to use, i was able to do a more than sufficient session and had progressed the weights i had used last week further, which is always a nice feeling.
I have attached the workout sheet below.
In future blog entries, i may include an image of a particular machine used, dependant on the exercise.
Sunday 1 August 2010
Rising From The Ashes - Day 5: 2010-07-30
The last couple of days have been really hectic, which I kind of expected with a return to work. My day usually starts at 6am then I travel to work which takes around an hour to 1 1/2, then a 10 hour day shift. The demands and inconsistency of the day as a fire fighter can make following a diet and training schedule can be arduous and difficult. I had planned a rest day on Thursday and my body was telling me to do so. I wasn't suffering as much as I thought I would be, but I still welcomed the rest day. Friday was arms day for me with triceps and biceps on the agenda.
Due to the length of my day and also how late it would be before I was home I chose to utilise the fitness facilities on station, which although not exactly extensive, are sufficient enough to do a decent arm workout.
I will attach my complete work outs for Friday and Saturday which was quad day for me.
Tomorrow I will be starting week 2 using the results from week 1 as the foundation for my progression.
I have used this week really as a benchmark for where I need to go. I now also have an idea what preparations I need to make for my long day shifts and my night shifts.
Due to the length of my day and also how late it would be before I was home I chose to utilise the fitness facilities on station, which although not exactly extensive, are sufficient enough to do a decent arm workout.
I will attach my complete work outs for Friday and Saturday which was quad day for me.
Tomorrow I will be starting week 2 using the results from week 1 as the foundation for my progression.
I have used this week really as a benchmark for where I need to go. I now also have an idea what preparations I need to make for my long day shifts and my night shifts.
Thursday 29 July 2010
Rising From The Ashes - Day 3: 2010-07-28
Yesterday was my 3rd day of training and in a way a new experience for me.
I have often used a training regime of 2 days on, 1 day off, 2 days on, 2 days off as my training split.
However for the next 12 weeks, in order to isolate muscle groups a little better & also to give sufficient rest to ancillary muscles i have adopted a 3 days on 1 day off pattern, meaning that i am training 6 days out of 7.
Although this may seem a much bigger workload then the method used at the outset, as i am training an extra day, i am actually doing less on each other day.
This means that i avoid training too long and catabolic hormones such as cortisol diminishing my results.
I have been asked what supplements i am using during the next 6 weeks so later on today i will attach an image of almost everything i am currently taking.
Some of these supplements will be cycled in and out over the next 3 months and others are staples.
I will add a label of each thing to avoid people needing to squint to read the labels!!
Back to the session...
Yesterday was a much happier workout for me than Tuesday chest workout.
Although i suffer the same weakness in my shoulder due to my rotator cuffs, i do actually enjoy training my legs & my traps are one of my strongest areas. This is a reason i have separated up the quadriceps and the hamstrings.
I also trained a little later in the day than i would usually.
The gym seems to suffer from being too warm in the summer months, especially when busy. This along with the fact i had taken some fat burners prior to the workout meant i did sweat quite heavily and plenty of fluid was taken on throughout the session.
I have separated each bodypart on to 2 forms as it would not fit on to 1 and attached them below.
Today is a rest day for me so i shall post an outline of my training with each day split as well as the supplements i'm using.
Next week i will also put up a few examples of my daily nutritional intake.
I have often used a training regime of 2 days on, 1 day off, 2 days on, 2 days off as my training split.
However for the next 12 weeks, in order to isolate muscle groups a little better & also to give sufficient rest to ancillary muscles i have adopted a 3 days on 1 day off pattern, meaning that i am training 6 days out of 7.
Although this may seem a much bigger workload then the method used at the outset, as i am training an extra day, i am actually doing less on each other day.
This means that i avoid training too long and catabolic hormones such as cortisol diminishing my results.
I have been asked what supplements i am using during the next 6 weeks so later on today i will attach an image of almost everything i am currently taking.
Some of these supplements will be cycled in and out over the next 3 months and others are staples.
I will add a label of each thing to avoid people needing to squint to read the labels!!
Back to the session...
Yesterday was a much happier workout for me than Tuesday chest workout.
Although i suffer the same weakness in my shoulder due to my rotator cuffs, i do actually enjoy training my legs & my traps are one of my strongest areas. This is a reason i have separated up the quadriceps and the hamstrings.
I also trained a little later in the day than i would usually.
The gym seems to suffer from being too warm in the summer months, especially when busy. This along with the fact i had taken some fat burners prior to the workout meant i did sweat quite heavily and plenty of fluid was taken on throughout the session.
I have separated each bodypart on to 2 forms as it would not fit on to 1 and attached them below.
Today is a rest day for me so i shall post an outline of my training with each day split as well as the supplements i'm using.
Next week i will also put up a few examples of my daily nutritional intake.
Wednesday 28 July 2010
Rising From The Ashes - Day 2: 2010-07-27
So yesterday was the first time i had trained my chest in well over 2 years.
To say it was an eye-opener is an under statement.
The workout was draining on both a physical, but in a particularly mentally.
The catabolism of muscle tissue i have endured has had a dramatic effect on my strength, which became all too apparent to me my first working set.
Below i have attached a print out of my workouts from both day 1 & day 2. I shall do the same after todays workout which will be shoulders and hamstrings.
Shoulders is an area i can have particular trouble with due to a weakness in my right rotator cuffs.
Therefore today i will push myself as hard as my cuffs will allow, whilst also incorporating rotator cuff specific exercises. This will not only help my shoulder strength, but will also aid my performance in many chest exercises, particularly as my so called stronger right side tends to fail before my weaker left due to this problem.
I'm finding this few days tough as i am still in the habit forming phase, but i will push on.
Yours in fitness
To say it was an eye-opener is an under statement.
The workout was draining on both a physical, but in a particularly mentally.
The catabolism of muscle tissue i have endured has had a dramatic effect on my strength, which became all too apparent to me my first working set.
Below i have attached a print out of my workouts from both day 1 & day 2. I shall do the same after todays workout which will be shoulders and hamstrings.
Shoulders is an area i can have particular trouble with due to a weakness in my right rotator cuffs.
Therefore today i will push myself as hard as my cuffs will allow, whilst also incorporating rotator cuff specific exercises. This will not only help my shoulder strength, but will also aid my performance in many chest exercises, particularly as my so called stronger right side tends to fail before my weaker left due to this problem.
I'm finding this few days tough as i am still in the habit forming phase, but i will push on.
Yours in fitness
Monday 26 July 2010
Rising From The Ashes - Day 1: 2010-07-26
So today is the start of my own personal journey of evolution.
As i came off a night shift this morning, i have rested all morning, aiming to prepare my body for this afternoons workout which shall be Calves & Back.
I have utilised both the Nutritional planner & Workout planner used for my clients (strange filling one out for myself...) taking into account both my own level of fitness & my dietary requirements at this time.
I am using a 50/35/15 split of carbs/protein/fat for the first few weeks, however this will change at differing periods over the next 12 weeks.
Tonight i will be uploading both my measurements & images of the start of my programme, which in a way will make it official!
I will also upload both my completed training log for today & tomorrow i shall be uploading the nutritional plan from today.
Over the coming weeks i will be uploading videos of not only workouts, but also any recipes that anyone likes the look of.
I'll also be training at a few different gyms around the area, with a few special guests so don't miss out!!!
As i came off a night shift this morning, i have rested all morning, aiming to prepare my body for this afternoons workout which shall be Calves & Back.
I have utilised both the Nutritional planner & Workout planner used for my clients (strange filling one out for myself...) taking into account both my own level of fitness & my dietary requirements at this time.
I am using a 50/35/15 split of carbs/protein/fat for the first few weeks, however this will change at differing periods over the next 12 weeks.
Tonight i will be uploading both my measurements & images of the start of my programme, which in a way will make it official!
I will also upload both my completed training log for today & tomorrow i shall be uploading the nutritional plan from today.
Over the coming weeks i will be uploading videos of not only workouts, but also any recipes that anyone likes the look of.
I'll also be training at a few different gyms around the area, with a few special guests so don't miss out!!!
Monday 19 July 2010
Rising From The Ashes - Prologue
For the past 18 months, my own training & motivation has taken a dramatic dip, with excuses such as work, time & the occasional surgery all causing a lack of focus.
I have taken it upon myself to committ to a full 12-week Evolution Programme, starting on Monday 26th July 2010, ending on 17th October 2010.
My long term gains are simple; increase my lean muscle mass & decrease my bodyfat %.
Each of these are lower (in the case of my LBM) or higher (bf%) than they have been for a very, very long time.
Why start in 7 days?
This week i will be puttin together my programme, as well as taking all anthropometric measurements, pictures & nutritional programme. I will also be making sure i have access to a full range of equipment at my local gym.
All supplements, exercises, dietary intakes will be recorded to allow me to accurately measure what is working and what may not be.
Although this programme is for an initial 12 weeks, i may move straight into Stage II of my personal rebuild which will be to lay the foundations to competing in a Natural Bodybuilding competition next year.
As well as this blog, you will be able to keep up to date with more regular updates on our twitter site & of course on the website.
As well as my own personal ETS progression, i hope to bring you some special guest interviews & videos of not only my training sessions, but some of the leading fitness experts around the world.
Yours in fitness & health
CrZ
I have taken it upon myself to committ to a full 12-week Evolution Programme, starting on Monday 26th July 2010, ending on 17th October 2010.
My long term gains are simple; increase my lean muscle mass & decrease my bodyfat %.
Each of these are lower (in the case of my LBM) or higher (bf%) than they have been for a very, very long time.
Why start in 7 days?
This week i will be puttin together my programme, as well as taking all anthropometric measurements, pictures & nutritional programme. I will also be making sure i have access to a full range of equipment at my local gym.
All supplements, exercises, dietary intakes will be recorded to allow me to accurately measure what is working and what may not be.
Although this programme is for an initial 12 weeks, i may move straight into Stage II of my personal rebuild which will be to lay the foundations to competing in a Natural Bodybuilding competition next year.
As well as this blog, you will be able to keep up to date with more regular updates on our twitter site & of course on the website.
As well as my own personal ETS progression, i hope to bring you some special guest interviews & videos of not only my training sessions, but some of the leading fitness experts around the world.
Yours in fitness & health
CrZ
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