Covermodel Comp 2008

Rach scrubbed up well when I convinced her to ditch the power lifting outfit and wash the grip chalk from her hands . .







What a party!

Congrats to Men's Health and a big thank you for inviting us over to the annual cover model competition. As a member of staff this year and not a finalist, I was able to enjoy the event without being a blubbering bundle of nerves. It all kicked off with Andi Peters introducing the guys and talking about some of the previous winners including Chris from my year, who is currently modelling for Abercromie and Fitch (he has his pic up in Times Square in NY- whoop whoop) and Olly foster who won 2 years prior to my comp. I managed to briefly speak to Chris and Olly who have both done really well - oh , check out Ollys recently opened shop in Edinburgh.

In the end Kevin took the award. He looked awesome in the video which was played at the event and had a great story which you can check out in the magazine (out next mon).















After the awards everyone let the hair down and took advantage of the free booze and massages - I shit you not they had chicks upstairs giving massages.















Myself and Nick Jones going provided the gun show while Olly Foster receives a complimentary massage from Gary, one of this years finalists.

Not sure why we both pulled out the zoolander poses?










Big shout out to Anthony. Unfortunately I never got a pic with him but he was an absolute star last night and will probably be very hung over today!

I never managed to meet all the guys but I do wish them luck in their future ventures!

Diary of events - new gym plan

Lots going on at the mo. First off congratulations to the missus for her successful interview with Fitness First. Rachael will be moving into sales in our place next month. Next up we are off to London this week for the Men's Health Cover model awards party.

Guaranteed to be an awesome night. The winner will be on the cover of the Oct edition available in Sept. In September Rach will be competing in Belfast and In October we hit Wales for the 4 nations Power lifting where Rach will be part of the ladies team representing Ireland.
In November I plan to attend a Charles Poliquin Course and get my foot on the ladder as a PICP coach. I have a lot of respect for CP and his courses (most courses are a load of balls without any substance). The start of next year will see the launch of my new and improved web site and the paper back version of my new book with everything from laymans dieting to workout construction. Keep an eye out for that.


(why ??)















Ok, training wise I have been designing a new plan to break away from the more conventional body part split I had been on. The body part split was great for bringing up lagging areas after my upper lower split but I feel its time to get back to the good stuff. My new plan will look something like this -

DAY ONE -
HEAVY DEADLIFTS / MEDIUM GOOD MORNINGS / LIGHT CALVES

DAY TWO -
HEAVY CHEST / LIGHT BACK (ISOLATION STUFF MAINLY FOR BACK)

DAY THREE -
LIGHT LEGS - TABATA FRONT SQUATS /UNILATERAL STUFF / SOME AB WORK :-)

DAY FOUR -
HEAVY BACK / LIGHT CHEST (MAINLY ISOLATION ON CHEST)

DAY FIVE -
HEAVY FRONT SQUATS / MEDIUM LEG PRESS / LIGHT SISSY SQUATS

DAY SIX -
ARMS FOR FUN BEFORE STARTING BACK ON HEAVY DEADS


As for days off they happen when they happen. If I feel I need to drop a day or skip something then I will. As with all routines there is an element of experimentation and room for change. Any one fancy going with me on this pretty advanced routine ??

My New Treadmill !

Disaster !

I saw this linked on the Mens Health forums and nearly died. I really do feel sorry for this kid and his disaster bulk which he seems to think has been a success. Note to everyone out there - a bit of dirty bulking is fine but getting fat is not cool and simply trains the body to enjoy storing extra fat - the fatter you get the harder it will be to lean out. When you think of how well Evan, the vegetarian, did on his bulk which lasted just a few months longer than this guys.





































SOURCE

My Diet Consisted of: Monday - Friday: 1st meal: 7 weet bix 2 eggs and glass of milk 2nd Meal: Bowl Of continental chicken and vegetables family pack rice (125grams) 3rd Meal: Bowl Of continental chicken and vegetables family pack rice (125grams) 4th Meal: Bowl Of continental chicken and vegetables family pack rice (125grams) 5th Meal: 3 eggs and glass of milk or water 6th Meal: Bowl Of continental chicken and vegetables family pack rice (125grams) 7th Meal: Bowl Of continental chicken and vegetables family pack rice (125grams) 8th Meal: 7 weetbix 2 eggs and glass of milk -GYM Time- 9th meal Whole large chicken and glass of milk or water Saturday and Sunday Consisted of anything i felt like really. Whole chickens, Rump steaks, Weetbix and occasionally cheat meals. My current workout is as Follows: -Monday- Chest/Triceps Incline Dumbbell Flyes 3 x 4-6 Flat Bench 3 x 4-6 Incline Bench 3 x 4-6 Dips 3 x 4-6 Close Grip bench 3 x 4-6 -Tuesday- Back and Biceps: Under hand Chin-ups 3 x 4-6 Dead lifts 3 x 4-6 Hammer Dumbbell Curls 3 x 4-6 Barbell Curls 3 x 4-6 One arm dumbbell rows 3 x 4-6 Using it as a super set with: Ground Seated Cable Rows 3 x 4-6 -Wednesday- Legs: Leg Press 3 x 4-6 Squats 3 x 4-6 Lying Leg Curls 3 x 4-6 Seated Calf Raises 3 x 4-6 -Thursday- Shoulders and Traps: Seated Dumbbell Shoulder Press 3 x 4-6 Dumbbell lateral Raises 3 x 4-6 (using drop sets with this exercise) Barbell Upright Row 3 x 4-6 Lying Incline Deltoid Raise 3 x 4-6 Barbell Shrugs 3 x 4-6 (Using Drop sets with this exercise) Friday: I use this day to give special attention to any muscles that require it. I Also do abs Currently i need more leg drive for my deadlifts so I'm incorporating another leg day. Squats 3 x 4-6 Leg Press 3 x 4-6 Weighted Crunches 3 x 10-12 Hanging leg raises 3 x 10-12 Weighted side bends 3 x 10-12 But now all that being said. My original plan was going to bulk to 100kg then cut to 90kg. But due my work not letting me eat during working hours exceptions of my breaks. I will find it alot harder. So i was thinking i would just maintain my weight and slowly cut off the fat. Should i incorporate 2 cardio days? What are your thoughts on what or how i should go about my body now?

Warning - this is grim

Dead lift article

Thanks to the older bro for sending this my way. A great article on pin pointing the flaws in your dead lift. You might struggle getting it past the knees or with the lock out at the top. This could shed some light on how to fix it.

LINK

Rachael squatting

Quick update for everyone keen to know how Rach is getting on. A few competitions on the horizon at the end of this month and a comp in Sept should see her with a few more personal bests under the belt. Today she was a bit sore but had a go at a 90kg squat.

Injuries

Just stumbled across this and thought it may be of use to the injury prone among us.

CLICK

When I played a bit of footie I had shin splints but to date no broken bones or anything of that nature. Touch wood and all that!