Archive for September, 2011

Rugby World Cup 2011 Fever!

Finally the 2011 Rugby World Cup has arrived. Time to kick back at the bars join in with the friends, laugh, socialize and be ONE as a nation!

This Rugby World Cup has started to bring all the exhilarating memories of the very unforgettable 2010 FIFA Soccer World cup which South Africa hosted. It was weeks of unforgettable camaraderie, celebrations and where nearly all South Africa proudly  raise up flag and shouted BAFANA BAFANA!

I get goose bumps just thinking of all South African’s piling in front of the TV”s at home, in pubs and restaurants and cheering on the Springboks.

So a big shout out to everyone who going to be watching the games. Don’t miss any of them! To keep up to date, Blackberry has released a SUPER application for the Rugby world cup which you can download here or search RWC 2011 in the App World…

Fly the flags high guys!

September 9, 2011 Posted Under: Everything together..   Read More

Gym Routine – W2D1

Starting off with week two of training after a good three days of rest has been the most wise thing I could have done. I quite like the idea that I’m training 3 days a week, with 4 days off… With the intensity of this program – you need it! Trust me!

So week two started with a better understanding of which weights I needed to throw around and what the correct intensity (or tempo for a better word) I had to train at.

I braved it out and went 2kg’s heavier for the dumbell press to 14kg’s and surprisingly managed to maintain the full reps for all 10 sets.
Once again – the chin ups got the better of me so it was back to the assisted chin up machine. I’ll bear it up for the next few weeks, slowly but surely the strength in my back will increase.

One important factor that I really have to mention is the importance of eating before you train! Today, I didn’t eat, even a simple yoghurt and banana is sufficient, and half way through I was getting more and more light headed with the occasional bouts of nausea! Not a nice feeling at all… Also, I had taken my creatine and phedra-cut tablets.. Not a great combination!

SO here’s day 1′s workout…

September 7, 2011 Posted Under: Everything together..   Read More

Gym Routine: Week 1 Day 4

I’ve come to realise that blogging each day isn’t the easiest and requires a huge amount of dedication. Last week started off well, but then things just went a little topsy turvy… SO, let me attempt to improve on that this coming week.

First up let me catch up on last weeks Day 4 of training…

My legs and hips were still killing me by Thursday, fortunately my chest and back were well on the mend from monday’s workout.

Here’s the completed workout…

This was the final day of figuring out which weights I can handle for 10 sets. From week two I intend pushing slightly heavier so that around set nine and set 10 I will have to train to complete failure, if not calling on my gym partner for the last bit of help.

Triceps and shoulders have always been my strongest muscle groups and it’s them which I’ve always enjoyed training (legs coming in stone last position of course!) So it was interesting to see how I

September 5, 2011 Posted Under: Gym   Read More

Gym Routine: Week 1 Day 3 Essential Rest day!!

This new training program that I started is one seriously strenuous routine. By no means is it easy.

Since I started high intensity training at the beginning of the year, the build up and size counts have been great, but it also came with a great amount rest! Slowly but surely, as my body was getting use to the heavy training, my rest periods were becoming shorter and shorter. Soon enough I was training every day without getting sore…

Here on day three with the german volume training…. Oh hell… Absolute pain beyond belief…

I’ve discover muscles  in my back that I never though existed -probably all due to the close 100 chin ups! My stomach, thighs, hips and calves are still burning and there doesn’t seem to be much light on the recover side with them any time soon….

However I have been very wise in including the correct nutrition intake plus including additional supplements three times a day (the protein shakes and l’glutamine) which I’m quite sure is exactly what my poor muscles are looking for!

Last week I read about the whole ‘idea’ or thoughts around 10 by 10 training. First, is that it hit’s your muscles HARD as it exposes the muscles to a high volume of repeated efforts. The body adapts pretty quickly in these cases by hypertrophying these specific muscles and their relevant fibers…  The result – engorges muscles and quick gains!

The other side is that this program hits your cardiovascular system like nothing I’ve experience with weight training. An all round perfect workout!

So it’s been one day of rest and then in to day 4′s training with arms and shoulders and then another three day rest. That should certainly be enough time for my poor muscles to recover and hopefully I’ll be able to walk a little better with limping!

September 1, 2011 Posted Under: Gym   Read More