Good morning guys and welcome to another quick post by bodyindesign.
Leg morning—was well up for this.
John Heaton, teamed up with us today.

So it was three of us working real hard towards our goals, promting, encouraging and challenging.–There was even a few swear words.
All in all a fantastic workout.
Here iit is in words—far harder in real time.

Leg Extensions–Leg Curl–back to back for 3 sets–12-15 reps.
Leg Press–6 plates–slow, deep, smooth, tight. —3 sets of 12-10.
Squats–deep and tight–3 sets of 10.
Stiff Leg Deads—3 sets of 15.
Calves—Toe Press–3 sets of 12 —combo with–free weight toe raise–legs bent –3 sets of 15.

This was a great workout–enjoyed training with John—He did a few leg workouts with us back in 2007–Now with him being on the show trail—he is back with us for some workouts.

On my way in to the gym this morning—my thoughts were on my good friend and client Dave, who is battling cancer.
I miss our workouts my friend–miss you—and todays workout was filled with thoughts of you—Fight–Get well and lets do what we love to do—Work hard with our foundation——-The Weights.
Love to you all–Ian.

Good morning guys and welcome to another quick post by bodyindesign.
Back workout today—could hardly lift my arms after this one–As allways–I moved fast and worked hard.
After warm up’s I got right into some Chins –I had a little more weight on than last week–3 sets–got—10-8-8.
I moved on into Bent Over Rows —3 sets of 8–these were heavy–with a slight hitch.
I decided to not do Dead Lifts as I had done them twice last week–Deads on Back day then some Stiff Leg Deads on Leg Day.
Next up was –Dumbell Bent over Rows–both arms together, with these I pulled up and back towards my hips and contracted the lower lats.

For Biceps–I just did 3 sets of Barbell Curls, this killed and was all I needed to do- as they pumped so much. I got 12 on each set–with a fight.
A tri set of Sit-Up-Crunch, Shrugs and Leg Tucks—for 3 rounds finished up the workout.

Pre workout today I had a small pro drink and some fruit–and my normal strong black coffee.
Post workout was an XGF and some rice cakes.

Looking bigger and leaner—as every-thing is going mega.
Have an ace day love Ian.

Good morning guys and welcome to another quick post by bodyindesign.
After one hell of a leg workout on Saturday—pluss working from 5 am till 5pm also—Sunday left me a little tired–Yes ‘odd’ times, I do–I am not a terminator!

By Sunday evening I was back on form—I watched a movie with the kids and had some good meals.
Monday, was a very busy day –with clients and writing the new book.
Here we are again, Tuesday –Workout day.
I was up —very cold—4am–here at the gym by 5.20.
I had an oat cake and a strong black coffee and was ready for training.
There was even more fire in todays workout as I am focused for next year.

Incline Press–3 sets of 6-8 reps.
Flat Dumbell Press–3 sets of 8-10 reps.
High Incline Fly—3 sets of 12 reps.
Standing Barbell Press—3 sets of 8 reps.
Pushdowns–3 sets of 12 reps.
Abs and Neck to finish.
Got through this in 35 min–3 of us.
A real good workout—will feed this all day now.
Meals are today.
1/ Oat cake.
2/ XGF–Rice cakes.
3/ Oat cakes.
4/ Chicken, potato, veg and oil.
5/ XGF and fruit.
6/ Salmon, potato, veg and oil.
7/ Eggs and oats.
Plenty of green tea and water.
Have an ace day—love Ian.

When most people think of competing at any sport the first thing they think about is training. If they have their heads screwed on (which a lot don’t) they will then soon be thinking about nutrition.
One area that lots forget is recovery. There are mainly 3 types of recovery in my eyes. The first is the ‘in-workout recovery’. This is mainly the rest you take between each set and each exercise. Anywhere from no rest to 5-10 minutes is the norm depending on your goals and the intensity of your work.
Secondly is the rest between workouts. Again this varies enormously. Some guys have none or very little time off each week. Some people depending on their sport train upto 6 hours per day, 6 days per week. For bodybuilders, the usual is to train 3-6 days per week for anywhere between 45mins - 90mins.
Finally, complete recovery is the final factor. Some elite sportsmen will take months off after their competitions. I know the Olympic rowers, Redgrave, Pinsent, etc, would have complete rest for 3 months plus after the games. We all know of Ricky Hattons exploits out of the ring.
These are two extremes but then again, so are their training regimes when ‘in the zone’. They deserve a good rest.
I personally like to have 5-7 days off every 3-4 months. Any more than 7 days away from the gym leaves me bad tempered and feeling fat. I do find though that 5-7 days off after an intense period of training actually helps me re focus my goals and also recharges my physical and mental batteries. If you haven’t had a week off for a while, try it. Your body will thank you.