updating you guys

Hey guys I havent blog since Stereo Sonic!!!

So wanted give you a quick update where Im at! So during end of November and December I went on a workout called 'German Volume Training' pretty intense stuff most workouts are compound movement and not much isolation! This program was a 12 week program with phase 1 and phase 2.

first weeks you would be doing light weight to get ripped then the other 6 weeks you would do heavy weights to bulk up size! I wanted to do this program to spike my body to change it up, but I can tell you I m much ripped then before but today I went back to start at heavy weights...oh god is was hard!! I left off doing 27kgs on bench Ive now dropped to 22kgs and struggling! I guess thats the price you pay to get ripped but not strong!

anyways goggle the program or ask me for it :)

but atm Im sitting on about 82kgs, I wanna try get to 80kgs. Ive started my diets and supplements again .

anyways im off. Remember life's too short to be small.

stereosonicbaby. . . .peaking.com.au.net

quick update?

Hey guys I haven't blogged for a while, pretty much since Sep after Defqon.

After Defqon I've pretty much slacked off for 2-3weeks , meaning I was eating junk food and was at the gym for 30mins or so and Im gone to top it off I stopped cardio during that time lol.

During this time I also stopped all supplements , this gives your kidney a break esp with protein shakes which are man made and was just eating more natural protein (eggs,tuna ect).

Only week and half ago , I started to think about stereo , so Im back on my game agian!!

btw here's a pic of me on sunday still got a long way to go (1st time in my 20 years at a beach with my shirt off no jks)

FAURKKKKK NATURAL OR ROIDS? WHAT YOU RECKON?

http://www.youtube.com/watch?v=XGOvNyyk1QI

DEFQON COME AT ME!

I USUALLY WONT DO THIS , BUT THIS WEEK NO CARBS, JUST PROTEIN AND WATER~

few pics

year 12 formal pants

(size 40)

8 months, sorry I don't look massive.

\

my plan atm.

Hey guys I've been training much harder past 2 weeks due to fact Defqon is 3 weeks or so, Been killing myself at the gym, 5 days at the moment.

Here's my plan I'm doing at the moment.

(Warm up 5mins for everyday)

Monday Chest and Triceps Day

1) Dumbbell Press (2sets 10 reps 22.5kgs) (2sets 10reps 20kgs)

2)Decline Dumbbell Bell Press (4sets 10 reps 17.5kgs)

3)Bench Press (not big fan of benching tho) (max weights with out support for 3 sets 10reps)

4)Incline Flys (3sets 10reps 12.5kgs)

5)Chest Machines 'too cool down' ( Max till fail)

6) Ropes Pull down (4-5sets till fail)

7) Seated Triceps Press (3sets 10reps 12.5kgs)

8)Treadmill/Skipping (High Intensity 15mins)

Tuesday Back and Arms Day

1)Lat Pull downs (4 sets 10 reps 4o kgs)

2)Dead Lifts (1 set 10 reps 20kgs) (1set 10 reps 40kgs) (1set 10 reps 60kgs) (1set 10reps 80kgs) (Till fail 90kgs)

3) Cable Rows ( same moment as the row machine, but using the cables adjusted to mid body level) (3 sets 10 reps)

4)Bent of Barbell Rows (3sets 10reps 25 or 30kgs)

5)One Arm Rows (3 sets 10 reps 20kgs)

6) 21 Barbell (3 Sets 21)

7) Hummer Curls (3sets 8reps 8-9Kgs)

8)Treadmill/Skipping (High Intensity 15mins)

Wednesday Leg's Day

1)Dumbbell Lunges (warm up) (3 sets 16steps or so)

2)Leg Press ( 1sets of 10 reps 80kgs) (2set of 10reps 90kgs) (1set till fail 100kgs)

3)Seated leg Curl (4sets 10reps)

4)Seated Hamstring Curl (3sets 10reps)

5)Squats till fail

6)Treadmill/Skipping (High Intensity 15mins)

Thursday Shoulder's Day

1)Arnold Dumbbell Press (3sets of 10reps 15kgs)

2) Military Press (3sets of 10reps 17kgs)

3)Dumbbell Lying Rear Lateral Raise (3sets of 10 reps 15kgs)

4)Dumbbell Shrugs (3 sets 10 reps 20kgs)

5)Front Plate Raise ( 3-4sets 10 reps 15kgs)

6)(everyweek I would choose 1-2 of the next few to do)

Side Lateral Raise

Front Dumbbell Raise

Seated Bent-over Raise

Dumbbell Fist Pump ( lol)

8)Treadmill/Skipping (High Intensity 15mins)

Friday we drink we Party ;)
Alcohol is a muscle killer REMEMBER that drinking weekly will slow your muscle building, and will make you FAT lol!

Saturday Cardio Day (depending on how I feel , due to the night before)

1)Running/Walking (High Intensity 10mins)

2)Cross Trainer (High Intensity 10mins)

3)Skipping untill wanting to go home!

Sunday is church day

1)Hope he forgives you!!!!

2)Pray to get bigger before Defqon1!!

3)Pray 2012 won't happen!!!

And it all starts again. .

This my plan okay guys, you can use it , you don't have to!

Just advice man! YOU CAN DO WHAT THE FUCK YOU WANNA DO