Good morning guys and welcome to another quick post by bodyindesign.
Training is going just -awesome-lovin it.
Todays workout was right up there.
Here is the run down.

Bench Press–12 reps add weight–8 reps—add again–6 reps.
Slight Incline Dumbell–10 reps–add weight –6 reps–back down again–8.
Flat Flys–2 sets of 10.
Curls combo with Close Grip Bench Press —Start–12 reps–on each.
Add weight–10 reps–add again–8 reps–add again 6 reps.
Going to push the iron up there a bit this week and then change again next week.
At my stage in training —I have to change things often.
Looking forward to a mega new year.
Have an ace one—love Ian.

Good morning guys and welcome to another quick post by bodyindesign.
Hope you all had a fantastic Christmas.

I did –had an ace time with the kids and family—I was soon back down to earth–Legs this morning.
Twiggy–and an old training partner Chris, joined in the fun today.

Here is the workout.
Leg Extensions–combo with Leg Curls–for 3 sets.
Got 15–12–10.
Leg Press–3 sets of 12 –slow and smooth–deep.
Then it was Squats—-set one 10 reps–add weight–8 reps—add weight–5 reps.
Calves 3 sets of 20–standing—2 sets of 20 seated.
Abs to finish up for 6 sets.
Felt mega today–the off day load of Creatine–Glutamne and BCA–worked so well–felt full and also full of energy.
Have a great day—love to you all Ian.

Hi guys hope you are all well and enjoying the break.
I worked yesterday and now have 3 days off, I have had such a great time with my family.
In my last blog I mentioned that I would give a run down on recovery day’s.
This I picked up from Robby, it’s a fantastic concept and one that works big style.
This I talked about at length with Robby and it is one small part of his master plan–but all these parts make up the whole.

In a nutshell- Robby takes in all the recovery aids he can- on the off days from training.
What I have done in the past is taken the most recovery aids after training. I would then eat normall good foods, the rest of the day and on off days.
I have never worked at gaining more recovery–thinking I had taken care of it with the post workout period ( still mega important ). No, there needs to be more.
Here is how Robby does it and I have adopted this with great reasults.
I have done this for a while now, I allways try something first before I let others know—so it has been in the trenches and has my thumbs up.

A training days eating was listed the other day –just basic–good eating with a post workout drink, not a great deal of supplements.
Well here is a non workout day–note that all day there is recovery supplements going in.
It makes perfect comon sense that the days you don’t train are the days you need to refuel and saturate your body with all it needs to rebuild tissue.

Todays food today was as so.
Up –Glutamine–Beta x.
Breakfast one—Oats, egg whites, raisons.
Wait 45 min—Creatine–Glutamine–Branch Chain Aminos–in some organic apple juice.
Another hour or so–Eggs –toast–coffee. This will be oats again when I start my show prep.
Another 45-60 min–Creatine–Glutamine–Branch Chain Aminos–in organic apple juice.
Later 2-hours or so –an XGF and some fruit.
Lunch—Beef, patato, veg and udo’s oil.
Again wait 45 min or so–The supp’s and apple juice.
Two hours –Snak–XGF and fruit.
Tea–Beef, potato and veg.
Another 45 min–The supp’s and apple juice.
At bed time 2 caps of Tyrosine–and 2 of Taurine–Two great aminos that are relaxing and they also stimulate natural GH.
This looks a bit hard to follow –but it is very easy –if you set it up. You have to be pre planned out- and set to go.
So it’s tubs and shakers at the ready–allways.
If I can do it –being as busy as I am –you can too.
I have noted a great deal of gains doing this–since starting on my quest to make some gains –I said I wanted to gain 5 pounds or so–I have gained 4 -weighed myself this morning.
Honest, I am leaner as well.
My dad came over today, I havent seen him in 4 months–”Bloody hell son your looking bigger”.

The diet I have outlined over the last few days will be my show prep one with slight allterationsas I get close to the stage.
It has taken a few months to settle, as I have had to set it all in stone and get it down to pat—It’s there now.
The recovery day works so well–you sort of re-carb–load on glutamin-and creatine–With the BCA’s–re-building damaged tissue.
I will be doing this now for the next two days also–Ready to train again on Saturday–How full will my muscles be? How recoverd will I be?
Do it guys—I nothing to gain here from writing this–I would not be writing it if i did not believe it would help you.
Have a great Christmas—love to you all.
Ian.

Hi guys, had an ace workout this morning.
Chest and back–here is the run down.
After warm up’s - I set up all this kit with the weight I needed to gain my target reps.
Bench Press–T Bar–Slight Incline D-Press–Chins.
I went around these one after the other, with only a slight rest between.
First round for 12 reps—next round for 10 reps–next 8.
So it was a set of bench—rest 20 sec or so—t bar–and so on.

After this block I go into Low Pully Rows with some Flat Flys—this combo I did for 3 rounds 12–10–8–reps.
Job done—I will write another post that covers non training day recovery–this I picked up off Robby and it works very well.
I will rest now till Saturday—Leg day.
Look for a run down of my post training day tomorrow.
Take care Love Ian.