Getting Hany Ramrod's FST-7 DVD!

Ordered Hany Ramrod's FST-7 DVD from bodybuilding.com back on the 10th Dec.

FST stands for Fascia Stretch Training. I think Fascia has always been an under investigated aspect of bodybuilding.

Was a chance it could have been here by Christmas Eve. Hoped it would be here for New Year. No sight of it yet. :( Hope it's just lost in the Christmas post log jam.

Much anticipation, my training needs a kick up the arse.

January, back down south!

Well January finds me back down south again. Will I every escape?

Started work & at the gym on the 12. So I've been back at the gym for three weeks now.

The first two weeks were hell. Dropped poundages a lot, but still sore all over at different times. Did Delts and Triceps on the Monday (12th). That was a mistake! Triceps were too sore to allow a Pecs workout until the following Saturday. Dumb, just Dumb!


Gnoll110

Motivation & forums

For most people, motivation is an issue from time to time.

At the moment I'm following a few treads in the Member Training Journals at Muscular Development magazine's forums.

The two I'm following closely are:

Youngguns Bodybuilding Log and

Future's Journal

All interesting stuff with lots of comment from others too.


Gnoll110

Training this month

Started my 3rd last training program, before I start my next competition preperation, at the start of this month.

Joe at Elite Physique did it for me. Lots in heavy low rep stuff. Set ranges vary a bit. Anything from a couple of working sets to eight working set!

Another 3 week of training. Then a week of for Christmas. After new Year, I'll be back to start the second last building cycle.

Keep training smart everyone.


Gnoll110.

IFBB Australia Pro Card Farce

Just back from the IFBB Australian titles in Sydney.

The Australian titles ran over two days, yesterday (20th) and today (21st). The classes where divided as follows.

Day 1:
All Female Figure & Fitness/Sports Model classes.
All Male Physique age restricted classes.
Male Novice Physique class.
The new Male Classic Physique class.
Male Open Over 100kg Physique class.

Day 2:
All Female Physique classes.
All Open Male Physique classes expect over 100kg.

Each day had two shows. The Pre-judging in the morning and the ‘Final’ show at 2pm. The Pre-judging cost $20 a ticket & the Final cost $55 a ticket. Jay Culter was the guest poser.

Due to cost & time constraints, I only attended the Final shows. There were competitors from my gym, both days. I wanted to support everyone.

There was an IFBB Pro card up for grabs. So you would expect it to be judged, last thing on the 2nd day, after the last Open division was complete. No, wrong! The Pro card was awarded to the winner of the Open over 100ks class, at the end of the first day.

How can you award a Pro card after only one Open class has been judged?

One of the other Open class winners does my competitor diets. I feel it’s grossly unfair that the Pro card was awarded the day before he even got on stage! I know he been after a Pro card for a number of years.

How can our sport be regarded as professional and uncorrupted when these kinds of shenanigans go on?


Gnoll110

Compression suit: worth it, yes

Two weeks ago I blogged about a new compression suit I brought for squats days.

Use to for the third workout last night. I think it had bean a good buy. It helps with recovery. I've kept it on for 3 hours after I finished training each session.

Think I'll look at upper body suits. I'm thinking for Benching and Deadlifts.


Gnoll110

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bodybuilding squats compression+suit

A variation on David Jacobs/Branch Warrens shock routine

Was looking at this some Delts routines at the Muscular Development (MD) forums.

Found a post in a Branch Warren thread by CUT260 aka David Jacobs

10 sets of 10 reps using the heaviest weight you think you can finish all ten sets with. So for each exercise that’s a goal of 100 reps. We basically will do 3 exercises per body part. So far I have not finished all 10 sets as you think some weight is light but come the 5th, 6th, 7th set it feels like the weight of the world. Its a killer especially with deadlifts and squats.

A variation I’ve seen is:

A three day split centred around the Squat, the Deadlifts and the Bench Press.

For each day the Squat, Deadlift and Bench Press are the lead exercise. For each, select a weight you can just do for a set of ten reps. Use that weight for 16 sets of 6 reps. Note, that is 96 reps, close to David's 100 reps.

Do it right and there shouldn't be much left in the tank. The second and third exercises, select a weight that you can do for 6 sets of 6 reps.

When you can do the 16x6 or 6x6, up the weight.

Follow this routine for 8 weeks.


Gnoll110

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shock+routine david+jacobs branch+warren bodybuilding squat deadlift bench+press