Jad’s Wisdom :o)

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Unsurprisingly this one is for Jad :)

wise (wahyz)
adjective
1.  having the power of discerning and judging properly as to what is true or right;

true (troo)
adjective
1. being in accordance with the actual state or conditions; conforming to reality or fact
2. real; genuine; authentic

real (reel)
adjective
1. true; not merely ostensible, nominal, or apparent
2. existing or occurring as fact; actual rather than imaginary, ideal, or fictitious
3. being an actual thing; having objective existence; not imaginary
4. being actually such; not merely so-called
5. genuine; not counterfeit, artificial, or imitation; authentic

Yo Readers :) – say this in a Rocky-style voice for maximum effect :)

I am currently observing a ‘write when inspired’ regime for these posts and as I’m buzzing today about my new training block, Steak and Los Argentinos restaurants and the potential wonders of the Canon Gait pub I’m putting fingers to keyboard :)

This post has also been given some added impetus this morning by this post from Jad on my FB wall :)

Such a fine post warrants a little extra I think so I’m going to insert some special comments especially for Jad :) These are designed to draw his attention to areas that I think may be of particular benefit to him :) I’ve pulled out all the stops here by going through all my past posts and linked back to previous mentions of these important pieces of information to create an amazing supercharged domino effect of wisdom :)

My Shiny New Training Block :)

Let’s start with my new training block :) I’ve been training 4 days a week for a little over 4 months now, I’m 25lb heavier and I’m tired :) I have consulted with Mike, as ever, and I shall be returning to 3 day a week training for as long as it takes me to feel refreshed, revitalised and fully synched with my lovely new muscle– I predict about 8 weeks :) Then I’ll rinse and repeat :) Who’s Mike? Read this post and all will be revealed :)

Jad Wisdom :) Note the importance of having a training program and also an overall plan here. Check these posts for further information and act on them :) how to get exactly what you want in 2012 & how to get exactly what you want in 2012 – making a plan

I’ll be hitting Chest, Shoulders and Back on Monday and Friday and Legs and Arms on Wednesday. Reps will stay in the 12-20 range but the exact exercises and sets will vary workout to workout. The goal is to pretty much get the biggest pump I can as quickly as I can then go home :)

Warm Ups, Cool Downs, Stretching

I still do all this, I’m just not going to go over it all again here :) Take responsibility and read these previous posts if you need a recap –
basic workout structure, the wonders of static stretching parts 1, 2 and 3, the kai greene tribute workout aka my workout and new years resolutions anyone?

Sets listed below are ‘working’ sets and don’t include warm ups which vary, though as you’ve just read those links you already know that :)

Jad Wisdom :) Note the importance of warming up, cooling down and stretching here :) Actually don’t just note it – do it :)

For those of you who are interested in such things here’s a sample of my new 3 day a week workout :)

Day One – Shoulders, Chest and Back

This is actually my exact, well nearly :) , Steve Reeves inspired workout of 26/03/12

  • Flat Flyes 3 or 4 – I forget exactly how many sets I did :) – sets of 20 reps
  • Cable Crossovers 2 x 20
  • Incline Barbell Press 3 x 20, 15, 12
  • Pulley Front Raise 2 x 20
  • Seated Military Press 3 x 20, 15, 12, 20
  • Single Arm Dumbell Side Laterals 2 x 15
  • Barbell Shrugs 2 x 15
  • Pulldowns Behind The Neck 3 x 20
  • Medium Grip Pulley Rows 2 x 20, 15
  • Reverse Grip Bent Over Barbell Row 2 x 15. 12
  • Hammer Pulldowns 1 x 15

Day Two – Legs and Arms

Jad Wisdom :) Note the presence of legs as well as arms in the program
here :)

I have it in mind to do something like this

  • Seated Calf Raise 5 x 20
  • Calf Raises on the Hack Squat Machine 5 x 20
  • Leg Extensions 3 x 15 – 25
  • Stiff Leg Deadlifts 3 x 12 – 20
  • Tricep Pushdowns 3 x 12 – 20
  • Single DB Tricep Ext 3 x 12 – 20

I’ll do another exercise for Triceps if I need it and then 2 or 3 exercises for Biceps, probably including Hammer Curls. I also fancy doing some Reverse Curls too but this could all change on the day :)

Day Three – Back, Shoulders and Chest

I’m going to start with Back and pretty much reverse Mondays workout, tweaking exercises as required :)

Jad Wisdom :) You must know exactly why you are doing every exercise in your program and you should meditate on this during your workout. Every moment of your workout should be focused and ritualised. Every movement should be under mental scrutiny and you must ensure that you are milking everything from every single rep of every single set. Each workout is precious; you can never do them again so accept nothing less than your best at all times, mentally and physically :)

Well that’s quite enough wisdom for one post :) I’ll probably ramble about Steak, Los Argentinos and The Canon Gait next time but I’ve also got a post of my finest moments nearly finished too so you might be getting that one :) While I remember to mention it though I’d just like you to know that you can get BrewDog Punk IPA on draft at Tuechter’s Landing on The Shore :)

Now do all that FB stuff :) Jad, get the link to this shared on your wall and get me loads of likes for this post (the button on the left on this page) from all your friends please :)