This week have been a good week with some good workouts and a good diet. So far I have no cravings and I can now manage to eat all my food easy. I started eating enzymes in the beginning of the diet and it has helped a lot to absorb the food. WEnt to Hereford in the week to train in a gym with very good equipments. It is nice to have a break from the college gym. I did shoulders and I noticed my strenght has gone up a lot in press movements. That is good for me since I really need more size on my shoulders.

Today I did DTP for my arms and I trained with Chopper. We did superset DTP with barbell curls and skull crushers. This is a killer and you never go wrong when it comes to get pump. My arms are still tired. Now I need my food and my night shake. Kris wakes me up every night to drink my shake.

Since our local gym is closed over the weekends we had to drive to another town called Newtown to train in a leisure center. I did back with Chopper. Did a lot of squeeze movements to get the right connection. We also did t-bar for base exercise. My strenght is coming good now and I did 4x 45 lbs plates.

On Sunday we had to go to another town Builth to find a gym to do our leg workout in.

We are used to have to invent exercises and workouts with the few things we have in these gyms and it works pretty good.

We did 250 reps in total with squats and 250 in total for legcurls. My legs were burning and we both felt sick in our stomach from the intensity.

But it worked great and after 10 min laying on the grass outside the gym we were ready for our post workout shake and to drive home again.

Gotta love my husbands DTP.

Our local gym was closed today because of the Royal wedding. It didn't stop us as Kris says - Don't get controlled by the environment! - Control it! We went to our friend Chopper's house to use his barbells and dumbbells in his garden. DTP time!!

  http://www.facebook.com/home.php#!/photo.php?fbid=10150229463962803&set=a.10150229461242803.361234.753557802&type=1&theater

Woke up later today since we were up working late. I made a cup of coffe and then headed out on my 20 min walk on the dirt roads. Been getting all my meals in today and start to feel hungry again which is good. The first days was hard to eat al the meals since my stomach wasn't use to so much fiber and food. I now use Ravenous , that is an enzyme and appetite enhancer. Joe Binley from Body Temple recommended them to me and they have worked great. It's an awesome product and I will use it all the way through my diet.

I had a great shoulder workout this evening in the college gym.

3 supersets with seated lateral raises and seated front raises

4 sets of seated dumbbells presses

3 dropsets ( dropped weight 2 times) of bent over rear delt raises with dumbbells

3 sets of alternate cable lateral raises

3 sets of reverse pecdeck machine.

Abs

3 sets of jack Knife on rubber ball

3 sets of plank  

1 set Side plank

My joints feel very good now since I started using the Udo choice oil and I got a really good connection and pump in my muscles.

I had my post workout shake of whey protein, carbs and glutamine and then I went home to get next meal ready. Have to eat 7 meal a day so it takes a lot of planning. Let's get some rest and recover and then we have a new day tomorrow.            

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Woke up early by the voices of the sheep in the fields next to our house. After having a cup of coffee I went for a 20 min walk on the hills before my breakfast. The steep hills get your body going fast and I could feel my metabolism speeding up. I love walking outside in the spring when you can listen to the birds and the animals. It makes your cardio so much easier. As soon as I get back to the house I have my breakfast to fuel and recover my body. I also have all my supplements ready to take at same time. After breakfast I start preparing my 7 meals in the kitchen. I like to have most meal prepared so you can stay on track no matter what happens. Today is rest day from the gym.

I started my diet yesterday and will now be aiming for the Phoenix pro in August. I been travelling all over UK and Europe this spring and been to the British Grand Prix in London and then FIBO in Germany. We still in Wales which can make it hard with your training and diet. We try to drive to some of the best hardcore gyms in UK as Dorian's - Temple gym, Neil Hill's - The Dungeon, Lindsay Bruce's- Pyramid gym in Hereford and Kick's in Swansea for mention a few. These guys and gyms keeps us motivated to train hard. It is so much harder to find god diet food her and it is alson so much more expensive. But I am used to it from Sweden so I just have to take out my old trick from my sleeves

Neil Hill is helping us with the diet and I am excited to see the results.

My weight now is 187 lbs.

Cardio is done for today and I did chest and calves in the gym earlier today. Now it's time to eat the rest of all 7 meals.

Yesterday I made history by being invited by our friend Nick Anthony to train at Muscle Works in London which is a great hard core gym with many good athletes. I was here 3 years ago and was then stopped in the entrance when I tried to follow Kris into the gym to have a look. Nick anthony is a very close friend to the owner and talked me in. Me, Kris and Nick met up with Neil Hill to have a leg workout and it was going to be brutal one!

After been warming up several sets we started off with 3 sets of supersets of two different types of legpress. 60 reps in first leg press and then moved on without rest to another on to perform 20 heavier more concentrated reps. Our thighs were pumped and aching already.

We all were walking like 100 years old people with legs  giving up on us. Next on the schedule was the leg extension with 3 drop sets. We dropped the weight with one plate until we only had two plates left in the weight stack. Then we lowered to the heaviest weight again and did half reps for 10 reps to squeeze out the last in our legs. And I can assure you this was the last I had to offer.

We were crawling up the stairs to make our way out from the gym to go to the nearest restaurant to feed our muscles. Nandos!! ( a famous healthy chicken place in the UK)

http://www.facebook.com/#!/video/video.php?v=10150158466531393

After been resting my body yesterday I was ready to blast my back. Since the college gym is closed during the weekend we had to drive to the nearest city ( 60 min away on curvy small roads).  We were invited to train at Pyramid gym i Hereford, owned by Lindsay. WE have had  terrible whesther her in Wales last week with pouring rain and winds so it is really rough in the cold gym. But after been covering up with layers of clothes we weere ready to rock it.

Kris too Lindsay through a shoulder workout while I did my back.

I started of with pulldowns, 3 sets in Hammer Strenght type Machine that had a really good grip. I got a really good concentration here. I then moved on to 3 sets pullover machine ( a la Dorian Yates favorite movement) It killed my lats . With a good pump in my upper back I now went over to do 3 drop sets of seated row in Hammer machine with narrow grip  and doing one arm in a time. I got a really good squeeze here and could go to failure since I did drop sets. I was now warmed up and ready for bent over rows. I did 2 warm ups before I did 2 hard sets to failure and dropped the weight. With a nice feeling I went to  finished off the workout with Hyper extension with weight plate for 3 sets to hit the lower back and to work on the  christmas tree.

I was done and ready after this and only did a couple of leg and hip raises to hit the lower abs before I went to have my shake.

It was a fast and intense workout, that is what you want. In and out the gym.

Today we started off the day with cardio in the morning consisting of a long walk in stormy wheather to the small town centre Llandrindod. It took us about 40 min.

We went to gym later in the day for our chest and calves workout.  since we were there just when they open we were able to be first on the bench press rack. It is normally packed in the small power lift area and it is hard to get to the racks. We started off with 3 warm ups of flat bench before we did 2 hard drop set to failure.

Next was incline bench press in same rack(we didn't want to let it go cause we would loose it fast to people in the gym). We did 2 warm ups and finished up off with 2 to failure sets. My chest was already fatigue after this but I went in to the other room and did some flyes in a machine for 3 sets and then finished off with 3 sets of  bent over cable cross to hit the lower chest.

Nothing more to do for the chest since it was all fatigued and pumped.

I went over to hit my calves . I did 3 set of standing calf raises with one leg in a time and finished of with 3 sets of seated calf raises in a very fragile legpress.

Done with my mission for this day. It all works with the right attitude and right music in your ears

Today I went to Newtown in Wales with my mum in law for a girls day. I was amazed to find a pub that served clean food. I orderd jacked potato with plain tuna and sallad with no problem. Finally we found a gemstone when it comes to serving healthy food.

Back in Llandrindod after one hour drive I went to the small college gym to hit my arms. It is a small very basic gym but ok for what I need it for.
I did supersets with push downs with straight bar and biceps curl with barbell for 3 sets to failure. I then moved over to over head presses with cable doing supersets with concentration curl. Now I was warmed up for some basic movements and stepped in to the small powerlifting area that consist of one rack with barbell and a benchepress rack and a few ( 10 pair of dumbbells) .
I did heavy narrow bench press for 3 sets to fill my triceps up and moved over to do alternate preacher curls for 3 sets to squeeeze out the last of my biceps.

That was all I needed for my guns for today.
I moved over to the small cardio room to do abs before I was ready for my carb and protein shake.
My mission for this day was completed and now home to cook some good food.
Another day in Wales was successful and inspiring.

It is now already february. We are still in Wales, UK.
I got a terrible sinus infection before christmas that lasted for 4 weeks so my trainign was on and off for a while. Now I am finally 100 % and back in the gym as normal.
We been visiting Temple gym and Dorian every week and once a week we have been to Neril Hills Gym in Tenby. It is 2 hours to drive for any of these gyms butt it is worth it just to get the right atmosphere and some drilling of the best teachers out there, I feel I am finally start to gain size on my shoulders and back.

We do a lot of drop sets and also very concentrated movements now to make sure I am using the right muscles in the exercise. It seems like my body like this.
I have also started to increase my leg training by doing more supersets and high reps sets. It kills the muscles and the pump is just incredible.

I keep eating 8 meals a day with 40 gm of protein in each meals. It is hard to eat it all but I have to force feed myself if I want the muscles to grow.

We have now got used to find good food to eat even if it is hard. To eat out is a big problem since they always have gravy or sauce already added or butter on everything. But I do my tricks sometimes so we can at least get a plain steak or chicken breast with a baked potatoe.

What doesn't kill you will just make you stronger.

I am so proud of my husband and all other involved in writing this book.

 

Marika Johansson-Gethin

The  day after legs we did chest at  Temple gym and Dorian pushed us to the limit.

We started with having the Nox pump and coffee at Starbucks before we headed to gym.

At the gym we started with 2 warm up set of Decline benchpress and finished with a working set to failure.Dorian asked me if the weight was ok but I said, do you think I am a pussy? I want more. Another 10 lbs where put on to each side of the barbell. The pain hit me after 8 reps fast from blood filled muscles but Dorian pushed me 4 more reps.

Next exercise was incline dumbell flyes

Two warm up and then a hard workout set to failure. Dorian made sure I do them strictly and with contraction.

My chest is alread so pumped but I can feel how I just want more. We walk over to The Hammer flat chest press.

One warm up set follows by one working set to failure and with 5 negative reps to get the last energy out of the muscle.

There is now nothing left for me to do with my chest than to retreat and rest and recover.

Another great day in the dungeon,

http://www.youtube.com/watch?v=lGk9GuGCTnw&NR=1

http://www.youtube.com/watch?v=6mvhkqD3F5o&NR=1

 

Since my husband Kris Gethin is here in UK to work then we decided to make the best of our training here at the same time. We are now back and training where we both started, in Europe, with more rough,basic and hard core gym. We have less comfort both with food and gyms but we know this will just make us better and stronger.

We have the fortune to have two of or best friends close by us, Dorian Yates and Neil Hill.

I will report our progress here and also show some of our workouts with Dorian and Neil.

My weight was this morning 177lbs. Let's see how much it has changed and how different I look by the end of the year.

This past weekend we stayed with Dorian in Birmingham and trained at Temple Gym.

Here is a clip from some of the workouts.

Leg workout

http://www.youtube.com/watch?v=gqyLx2QotCE

Dorian killed my legs so I couldn't walk properly for days. That's high intensity for you.

We did 2 warm up set of leg extensions and followed with one set to failure. Next exercise was leg press and we did again 2 warm up and then one hard working set to failure.

Our legs were pretty shaky by now but we moved on to the Squat rack to do squats. We did one warm up set and finished our quads with a working set to failure. You feel like a wimp since the weights are so low, but I can tell you all your legs hardly keep you standing at this point so any weight is heavy.

We rested for 10 min before starting off with hamstrings. First of was 2 supersets with legcurl and stiff legged deadlifts. Then a short rest pause before we went on to do standing alternate leg curl. The legs were so done by now.

Dorian reminded us about the calves and took us over to the calf machines. I knew by now that he had more pain in mind for us.

We did two warm up of standing calf press and one working set in which we first went to failure, walked off the machine and walked 10 steps and then back to machine  again to do more reps to failure, another walk of 10 steps and back again to finish off the exercise with more reaps to failure. This killed my calves.

But he wasn't finished with us. We went over to the seated calf machine and did the one and only set there. But what a set! He loaded on so much weights that I never managed to do ever and forced me to do every rep he told me to do. I knew I had no other choice than to do it and take the pain. Wow!!

We were finished and already after an hour after the workout I could feel how my legs started to get stiff and sore. A great feeling!

 

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For more info contact me at marika@kagedmuscle.com
And feel fre to visti www.21ten.com and please make sure you put in Kris Gethin ID: M 1520 as your refferal contact.
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Marika Johansson

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