Firstly, as you all will know from reading the previous blogs, i am using the "12 week body plan" as my training routine. The reason i chose it, from the results i had seen on others from it and the style, length of time and variation involved with the entire program.
I am currently on MicroCycle 2 of the workout, coming up to my second leg session on Monday (which is quite brutal). However, every Sunday after i have finished at work, i have added in a full body workout - this is to compliment the Friday/Saturday Carb up and return to Keto. It should enable me to return to Ketosis even more quickly than having it as a rest day.
Sunday workout - as stated, it's full body. It's the one thing during the week that i don't have written out and/or fully planned. Reason being that this gives me a bit of freedom to do some exercises i feel i may be missing out on a little. I don't go completely savage on this workout, but i do ensure i squeeze every rep and feel every fibre of muscle working to it's full potential.
Mindset
As for my mindset, well, i aim to put absolutely everything in to every other workout i do, i push for every rep, i aim to get the fullest range, with good weight and aim to keep as much to the tempo as i can. In some cases so far i have sacrificed a second on tempo for a slight increase in weight...either way, it friggin hurts!
If at any point in a workout i feel like i can't carry on, i just picture what i'm striving for in my head...and that is the best, most aesthetically pleasing physique i can create...and i'm not going to stop until i've got it.
It's a simple goal, but i've got to make sure i do everything in my power to make it happen. Anything i can't control, i don't stress out about - no point in needlessly raising my cortisol levels now is there.
Simply put- no pain, no gain.
During my training sessions i have a few items to help aid me with some exercises.
Lifting Straps
For a few exercises i use lifting straps around my wrists and the bar/handles i am using. They enable me to use a slightly heavier weight and not worry about losing my grip with the exercise, meaning i can often push the target muscle even harder. The main exercises i will use them on at the moment are any deadlift movements lasting longer than 3 reps (i can go heavier than a straight grip will allow me currently), some of the cable row movements, shrugs, and occasionally chins/pullups.
Liquid chalk
Simple stuff, it coats your hand in a chalky powder, keeping your hands dry from sweat and allowing you to grip the dumbbells, barbells and handles more efficiently. In combination with the lifting straps i vary rarely have trouble holding on to the equipment i am using during a set.Lifting Belt
I will occasionally use a lifting belt if i wish to give my lower back some extra support during some exercises. One exercise in particular that i use it for is any lengthy set of Squats. I find that if i perform too many squats without the belt, my lower back and siatic nerve begin to go nuts. It gets tight and the nerve begins to play up and causes me some discomfort for the next few days (unless i use a releasing technique that i learnt a few years ago - which shortens the time of discomfort significantly).
I will also use the belt if i want to stop my abdominals working in some exercises, yes, that's right, to stop them working. Basically for the physique i am looking to achieve i need my waist to remain as slim as possible, and if my abs are always engaging it is likely that they will grow somewhat and give me a slightly chunkier midriff, not ideal.
Dip/Chin Belt
This i use to add weight to myself for bodyweight exercises that i am finding easy - even with some of the slow tempo work. I haven't used it as yet, however the one exercise that i may bring it in on at some point will be dips. This belt is made up of a padded leather back/waist section and a chain (with carabiner), all you have to do is loop the chain through a plate and clip it back on itself so it stays in place, with the plate hanging between your legs like heavy addition to ones crotch.
iPhone
Now, i generally don't recommend that you use your iPhone in the gym. I have learnt from experience that an iPhone and 40kg of weight don't go well together...more over, the phone screen will not survive this given encounter.
However, if you are willing to risk your iPhone in the gym it can be the best companion during a workout. Used very simply as a timer (a bit of a pricey stopwatch at that), it is awesome. The timer on the iPhone allows me to record down my total workout time, plus it has a lap button which i use to time my rests between sets.
I also use it as my music player, so i have more songs at my disposal, depending on the mood i'm in or the workout i'm hammering.
I also forked out extra dosh this year on a set of bluetooth earphones. The ones i got, as far as i know, are the smallest in-ear bluetooth earphones you can currently buy. They are made by JayBird, and are called BlueBuds X. They have really good sound quality, good volume, good voice control (for calls), and most importantly have only one wire, which feeds around the back of your head and doesn't get caught or stuck on anything (i hate wires), and they also stay in my ears (something i struggle hugely with- due to my large radar dishes).Other than that i have my water bottle with BCAAs and pot of Glutamine.
The main thing, when i train, is that i do everything i can, and leave nothing in the tank. I always push to the best of my ability and will achieve what i have set out to do.
I hope that others see me for what i'm achieving and not simply be put off by the few grunts and growls i may let out when in some pain and pushing for that last rep - i'm not a complete meat-head after all.
Once again guys and gals, i hope this has been informative and helpful, thanks for reading.
Trav.
(if you think there's anything else you'd like to know, send me a message and i'll make sure i get an answer to you as soon as i can)
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