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.

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

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!!!

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