africanlad’s BodyBlog

With the start of the new year it is a good time to shake things up a bit in the training routine department. I have started loading on creatine with a view to push the bulking over the next few months.

Due to work in the last quarter of 2008, my training times were few and far between. I am however now in a position to spend a bit more time in the gym and over the last week I have been able to pick up on my 3 day split routine. I usually try to fit a 4th day in if I can.

The routine I plan to follow is pretty standard:

Day1 - Legs: Squads, Leg extensions, Leg curls and calfs

Day 2 - Back and shoulders: Pull-ups, Pull-downs, Rows, Overhead Presses, Lat raises to the side & front and

Day 3 - Chest and Arms: Barbell bench press (decline) , Dumbbell Press (incline), Lying dumbbell flies, EZ curls, seated bicep curls, concentrated curls, tricep pushdowns, narrow grip press and dips.

I try to do a set of weighted abs exercises every day and work some aerobic exercises in on my rest days.

Hopefully the progress pics will tell you how it is going. Feel free to leave some comments on the training routine.

Well I am off for a week so to all the readers - Have a Merry Christmas and a Happy New Year.

 Keep the alchol and chocolate consumption low and try and sneak in some cardio - that’s my plan for the next week or so.

Well I am off for a week so to all the readers - Have a Merry Christmas and a Happy New Year.

 Keep the alchol and chocolate consumption low and try and sneak in some cardio - that’s my plan for the next week or so.

Well after quite a few Christmas parties last week, I manage to lose only a few grams and maintain the body fat%. The challenge was to do damage control. This week should be better and I will work towards breaking the 20% bodyfat barrier. This week should be good diet wise but next week might be a disaster zone again with all the meetings in the pub.

Phew I am glad to see that the week of liquid meals have paid off regardless of the office party last week. I managed to drop 3+ KG and just over 1% body fat. This is slightly faster than anticipated but I am glad for the weight shifting. I will measure again in a month to make sure I don’t loose too much muscle mass as part of the weight loss efford. I need the muscle mass to keep the metabolic rate on the go.

Since Friday I was not able to exercise and had to be extra carefull with my food intake to ensure the calory intake remain lean. I am sticking to liquids i.e. lost of soup and juices as this stops me from pigging out. Hope to ramp up the exercise tomorrow while sticking to the liquids as far as I can manage with a week filled with dinner bookings.

Well folks - this is the season. Our office party is nice and early and what a test of will power. No exercise today as the annual conference and evening party took up most of the day. I have let the side down a bit today with the naughty alchol and desert I consumed. It was a great party though! Danced some calories off later in the evening!

Today was another good one. I managed to sick to the liquids and even worked in a session in the gym. I did legs to try and keep up the methabolic rate and keep the legs pumping.

Day 2 of the…. stuff your face less and eat sensible diet has gone well. Apart from my coffee addition I have been able to stick to a few cups of veg soup. No exercise today, but I hope to get some in tomorrow. The challenge at the moment is to eat enough to keep my methabolism going - avoid starvation mode.

Hi folks

 After almost a year’s break I am back to continue the blog. I hope to post my daily food consumption and exercise routine to help me stay motivated.

Any advice and friendly comments are welcome.