Y3T (Yoda 3 Training)

I've been bodybuilding for 2 years now and I've never really researched and carried out a weight training program that claims to build muscle in so much time. Instead what I've been doing is just researching different ways to subject my muscles under various types of stress and tension to ensure minimal chances of plateauing by changing the stimuli I present to them every so often.

So I've decided to stop being stubborn and give something a try on my quest to gain as much muscle mass as possible for my 1st competition next year. A friend of mine told me she's looking forward to beginning her new Y3T training regime and I went from there!

Y3T (Yoda 3 Training) Is Neil Hill's 9-week hardcore muscle building training program. He is an official Gaspari training and Nutrition coach so I reckon he knows a thing or two. He made Flex Lewis everything he is today and has been training him since he was 19. For those of you who don't know what Flex Lewis is...

... A beast

The 9 week training program is broken down into 3 phases that represent a 3 week cycle which you repeat 3 times.

Week 1

Week 1 of each phase focuses on compound movements. Compound exercises are multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion. - Skinnybulkup.com. This includes, Bench presses on chest days, Deadlifts & pull-ups on back days and Squats on leg days. These movements stress the entire body and cause it to grow as a unit. Rep range is from 8-10 and up to 4 sets for each exercise. No techniques.

Week 2

Week 2 of each phase is very similar to week 1 in terms of exercise choice, this time a couple of isolation exercises are included. The isolation principle means to isolate only one targeted muscle group at a time, and consciously leave the other muscle groups out of the exercise - readysetgofitness.com. This includes cable crossovers of chest days, concentration curls on bicep days, and Leg extensions on Leg days. Rep range 12-14 and up to 4 sets for each exercise. No techniques.

Week 3

Week 3 of each phase is the most challenging. 2 sets within the rep range of 20-30. including Supersets, dropsets, Super dropsets, Forced reps. Hell on earth. It combines compound and isolation movements to really shake things up. Weight is lowered considerably to ensure a good attempt can be made at the high rep range.

I've made slight adjustments to the Y3T program Coach Hill recommends. Instead of resting on Wednesdays, I've added forearms, abs & calves. I've also rearranged Day 1, 2 & 5. On Wednesday's I won't be following the Y3T principle, as I should be resting anyway. Instead I shall be just hitting them as hard as possible with reverse barbell curls, seated wrist curls, reverse cable curls for forearms. Performing my 4 ab exercises circuit for abs. Finally Smith machine calf raises, donkey calf raises and seated calf raises for calves all as usual. Also in Coach Hill's Y3T program Traps exercises aren't included, so I've decided to add them in on Shoulder days and perform my usual smith machine shrugs, barbell upright rows & rope face pulls.

Phase 1 Weeks 1-3

Day1 Chest& Triceps ---------	Day2 Back& Biceps --------	Day3 Forearms Abs&Calves ---------	Day4 Shoulders &Traps ------------	Day5 Legs -------	Day6 Rest -------	Day7 Rest -------
Day8 Chest& Triceps ---------	Day9 Back& Biceps --------	Day10  Forearms Abs&Calves ---------	Day11 Shoulders &Traps ------------	Day12  Legs -------	Day13 Rest -------	Day14 Rest -------
Day15 Chest& Triceps ---------	Day16 Back& Biceps --------	Day17 Legs -------	Day18 Shoulders &Traps ------------	Day19 Forearms Abs&Calves ---------	Day20 Rest -------	Day21 Rest -------

Phase 2 Weeks 4-6

Day22 Chest& Triceps ---------	Day23 Back& Biceps ---------	Day24 Forearms Abs&Calves ---------	Day25 Shoulders &Traps ------------	Day26 Rest -------	Day27 Rest -------	Day28 Legs -------
Day29 Chest& Triceps ---------	Day30 Back& Biceps ---------	Day31 Rest ---------	Day32 Rest ------------	Day33 Shoulders &Traps -------	Day34 Legs -------	Day35 Rest -------
Day36 Chest& Triceps ---------	Day37 Back& Biceps  ---------	Day38 Forearms Abs&Calves ---------	Day39 Shoulders &Traps ------------	Day40 Legs -------	Day41 Rest -------	Day42 Rest -------

Phase 3 Weeks 7-9

Day43 Chest& Triceps ---------	Day44 Back Biceps& Forearms --------	Day45 Rest --------	Day46 Shoulders &Traps ------------	Day47 Legs -------	Day48 Rest -------	Day49 Calves -------
Day50 Chest& Triceps --------	Day51 Back Biceps& Forearms --------	Day52 Rest --------	Day53 Shoulders &Traps ------------	Day54 Legs -------	Day55 Rest -------	Day56 Rest -------
Day57 Chest& Triceps ---------	Day58 Back Biceps& Forearms --------	Day59 Rest --------	Day60 Shoulders &Traps ------------	Day61 Legs -------	Day62 Rest -------	Day63 Rest -------

9 weeks later, I've finished the Y3T program and the first thing I can tell you is that opting to still work out on Wednesdays even though Neil Hill clearly states should be a rest day, is possibly the dumbest thing I've done all year. I definitely underestimated how strenuous it would be. Weeks 1-3 were great, kept up with the regime and only switched day 17 and 19 around.
Weeks 4-6 is where hell let loose. I was just so tired, falling asleep in lectures, I fell asleep in the cinema watching James Bond Skyfall, so after taking so long to watch it in the first place.. I still to this day haven't seen it. I wasn't even following the Y3T principles on Wednesdays, I was doing my own thing just making sure Abs Calves and Forearms had their place and even that was too much! Quite clearly I had to make further changes, so I did things Neil's way (The way I should have done originally but obviously I think I'm a Spartan that doesn't have to follow the rules...) I learnt the hard way and so by week 7, you can see I began to rest on Wednesdays like a good boy. I moved forearms to Tuesdays after Back & Biceps. Moved Calves to the weekend and Abs lost its place in the program all together after week 6 day 38. I'm not proud of that at all. Also Calves only made it to week 7.

For a closer look at each workout I did in more detail check out the link below

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html

I definitely recommend Y3T to anyone who wishes to gain lean muscle, keep their body guessing and get away from their usual gym regime week in week out. I've made gains as you can see in both my monthly measurements posts for November & December. Anyone who does choose to go through this 9 weeks of hell, please value the rest days and don't take them for granted!

03/12/12

Any Further questions about this post
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Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body. 

Right Bicep - 14.5 inches (-)

Right Bicep flexed - 16 inches (+.1)

Left Bicep - 14.4 inches (+.1)

Left Bicep flexed - 15.7 inches (-)
Chest - 40.3 inches (+.2)

Right Forearm - 12 inches (+.1)

Left Forearm - 12 inches (+.1)

Right Thigh - 23.4 inches (+.1)
Left Thigh - 23.2 inches (+.1)

Right Calf - 15 inches (-.2)
Left Calf - 15.2 inches (-.1)
Waist - 32 inches (+.6)
Hip - 35 inches (+1.2)
Shoulders - 47 inches (+.2)
Weight - 77.9kg (-2kg)

Notes - Bit of an up and down month. Weight is down due to having run out of my mass gaining protein powder, without that I'm down 1060 calories a day. Money money money!
Other than that, a lot of gains I'm happy about (Not including hip or waist, not sure what happened there) I let myself down over the past month with Calves and I'm now paying the price. I will now prioritize them over every other body part and work on them twice a week.
These gains are down to the 9 week Y3T regime I've just completed.


For a closer look at each workout I did in more detail check out the link below

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html


I recommend it to those who know they will see it though to the end! My post about Y3T will be up soon!

Top 20 Motivational Quotes

29/10/12

Every day I read motivational quotes on my phone or laptop to help remind me that there will be reward one day for the efforts I put in at the gym. That probably makes me sound heavily extrinsically motivated, however I can assure you I'm not into bodybuilding for a pay cheque. I genuinely enjoy the commitment, life style, and most of all discipline. All of these factors are contagious in everyday life and I believe they've made me a better person. I understand that Bodybuilding is NOT a sprint and in fact a marathon, and know I have the dedication to become a top natural bodybuilder one day.

Even though It may seem like I'm motivated 100% of the time, It's not always that way. Sometimes I'd rather stay at home than go to the gym...O.k you got me, I lied. If I feel good, I want to be in the gym. If I'm not feeling too good, I want to be in there to relieve any stress. This is my top 20 motivational quotes I've found online that have helped me get back into that upbeat state of mind when not feeling my normal self.

1. "There's only two occasions when I go to the gym, when I'm in the mood...and when I'm not."

2. "You don't have to be great to start, but you have to start to be great."

3. "Remember that guy that gave up? Neither does anybody else."

4. "Don't quit. You're already in pain. You're already hurt. Get a reward from it."

5. "If you're afraid of failure, you don't deserve to be successful."

6. "One day this pain will make sense to you."

7. "Bigger than yesterday, smaller than tomorrow."

8. "If you can find a path with no obstacles, It probably doesn't lead anywhere."

9. "All men are born equal, some work harder in preseason."

29/10/12

10. "You don't know me. You don't know anything about me. You don't know what I'm made of or just how much I'm capable of. You don't know where I've come from nor where I'm heading. You know nothing of my highs or my lows. You don't know how fast I am, how strong I am. How resilient I am. You haven't got a clue what breakfast cereal I eat. What fragrance I wear or who I'm dating. You don't even know my name...But you will."


11. "The perosn who doesn't make mistakes is unlikely to make anything."

12. "Do not pray for an easy life, pray for the strength to endure a difficult one."

13. "The more you sweat in peace, the less you bleed in war."

14. "You decide everyday who you will and will not be. Be bold in your decision but remember choose wisely."

15. "It doesn't matter how hard you work in the gym, If you don't control what you put on your plate"

16. "When writing the story of your life, don't let anyone else hold the pen."

17. "When you want to succeed as badly as you want to breathe, then you will be successful."

18. "Don't be upset by the results you didn't get with the work you didn't do."

19. "To at any moment, be able to give up what you are, for what you will become".

15/11/12

20. "Pain is temporary, it may last a minute, an hour, a day, or even a year, but eventually it will subside and something else will take it's place. If I quit, however it lasts forever"








There's loads of quotes I've missed out that didn't make my top 20 but I was already taking forever so I'll post this before I change my mind again! Every one has their own source of motivation. Yes I read these quotes but I also take great pride in being a Daley and my family are who I represent everyday from the moment I wake up until the moment I fall back to sleep.

Who or what motivates you?

References:

http://addicted2success.com/

http://www.simplyshredded.com/

http://www.cutandjacked.com/

Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body.



Right Bicep - 14.5 inches (+.5)

Right Bicep flexed - 15.7 inches (+.2)

Left Bicep - 14.3 inches (+5)

Left Bicep flexed 15.7 - inches (+.2)
Chest - 40.1 inches (+.1)

Right Forearm - 11.7 inches (-.1)

Left Forearm - 11.7 inches (-.1)

Right Thigh - 23.3 inches (+.3)
Left Thigh - 23.1 inches (+.1)

Right Calf - 15.2 inches (+.2)
Left Calf - 15.3 inches (+.3)
Waist - 31.2 inches (+.2)
Hip - 34.4 inches (-.4)
Shoulders - 46.6 inches (-.2)
Weight -  79.9kg (+2kg)

Notes: Second month into my mass phase my weight is up by 2kg again which is really good. Steady progress is still progress. Of course it's not all lean muscle, It's a combination of water, fat and muscle. However this is ok because when its time to prepare for my competition next year, that's when I'll lose any water retention, drop fat % whilst attempting to keep as much lean muscle mass as possible.
This month I've noted my gains and losses next to this months measurements, Possibly a slight mis hap with relaxed bicep readings. I know I've slacked on forearms this month so that's understandable. As for my shoulders, I've no idea. It's shoulder day tomorrow so I've got the motivation I need! 

Girls with "Weightrainophobia"

Ok so, I'm no doctor but I think at least 80% of girls suffer from what I've invented "Weightrainophobia". When making weight training programs for girls in the past, the first question they ask is never "How often should I do this?", or "How long until I see results?". In fact the first question I get is, "Will it make me hench?!" or I often get "I don't wanna be all muscly!". I'm 100% sure this is the biggest misconception of anything gym related out there!

It doesn't help that the first thing that comes to mind when bodybuilding is the topic of conversation is "Steroids". If you bodybuild, you must be on steroids right? Nope, wrong! There is a beautiful art  which exists called natural bodybuilding, which is what I do. You're probably wondering where the line is drawn between natural bodybuilding and "unnatural bodybuilding" if you will. Many people will have their own opinions on this but of course, I'll share my own. There are a countless amount of supplements available to men and women interested in enhancing their performance in the gym. However to ensure they're legible to compete in natural competitions, they would have to abide via the guidelines set by the W.A.D.A. (World Anti Doping Agency).

Prohibited substances are as follows:

1. All Anabolic agents (Anabolic androgenic steroids)
2. Hormones and related substances (Insulin is a highly anabolic hormone which plays a big roll in gaining muscle mass, bodybuilders have been known to inject insulin from pigs, like diabetic people do. However their purpose is to keep their body in an anabolic state!)
3. Beta-2 Agonists
4. Hormone antagonists and modulators
5. Diuretics and other masking agents (When in the final stages of preparation for competition "unnatural bodybuilders" take diuretics to completely get rid of any water retention they have to give them a more ripped look)

Prohibited methods are as follows:

1. Enhancement of oxygen transfer (Blood doping)
2. Chemical and physical manipulation
3. Gene doping

I believe Weightrainophobia is a result of the common misconceptions both men and women have about bodybuilding (mostly women), as they're of course focused on maintaining the most feminine  look they possibly can. Weight training (minus prohibited substances) can help you get that body you really want! Whether it be a toned bum, stomach, I've had a few complaints about "bingo wings" (The excess skin that hangs from the back of your arms, for those who've never heard of it because I most certainly hadn't until recently!) All of these things can be achieved or changed via weight training.

I'd just like to point out that the urgency I show in promoting weight training to women in this post is not to be confused with the passion I show for bodybuilding myself, it's simply to clarify that lifting two 5kg dumbbells for 15 simultaneous repetitions won't turn you into this...

Alina Popa. A female Romanian bodybuilder who came 3rd in this years Ms International... I said female right? Oh yeah. I'll let your imaginations wonder what 1st & 2nd places looked like. Lets just say, it wouldn't take W.A.D.A long to decide whether she's legible to compete in any natural competitions...

Women don't naturally produce anywhere near enough testosterone to build such muscle mass. The use of prohibited substances can make women look just like Miss Popa...If that's your kind of thing. I'm not judging If it is... Honestly I'm not. No promises though.

Adding weight training once or twice a week into your weekly routine will be the beginning of forever for a lot of you, If you just give it a try, find that inner motivation and stick it out. The beginning is always the hardest part.

 This is Miss Alex Zarega, she weight trains Monday-Saturday. That's probably as often as Miss Popa, possibly more often! A safe assumption to make due to the obvious difference in intensity the two athletes would train at.

Not to say Alex doesn't train at a high intensity, just for Alina to achieve the physique she has, it requires such a high intensity, she most likely requires more days to rest to allow recovery.

Alex has been training 2 years and 8 months. Her supplementation includes:

1. Fish Oil
2. Vitamin C
3. Calcium
4. Muli-vitamins
5. Optimum nutrition Pro complex protein

Her diet isn't complex either. A sample diet of hers consists of:  

1. Meal 1: (1) Scoop protein powder, (0.5 - 1) cup Multigrain Oats (measured dry), (1) tbs. Peanut butter.
2. Meal 2: (7) Egg whites, mixed greens
3. Meal 3: (4-6) oz. Chicken, mixed greens, (4) oz. Sweet Potato
4. Meal 4: (4-6) oz. Extra lean ground turkey, mixed greens
5. Meal 5: (4-6) oz. Tilapia, mixed greens

Here's a basic workout sample I've constructed that girls can use just to get a feel of weight training. 

Monday's – Upper Body
Machine Chest press	3 x 12 - 15
Seated machine row	3 x 12 - 15
Dumbbell Shoulder press	3 x 12 - 15
Tricep cable pressdown	3 x 12 - 15
Dumbbell Curl	3 x 12 - 15

Thursday's – Lower Body
Barbell Deadlift	3 x 12 - 15
Leg Press	3 x 12 - 15
Lunges	3 x 12 - 15
Seated calf raise	3 x 12 - 15
Abs
Lying leg raise	3 x 12 - 15
Swiss ball crunches	3 x 12 - 15

3 x 12 -15 = 3 sets of 12 to 15 repetitions. (1 minute rests between sets) 

"Whilst cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or Excess Post-exercise Oxygen Consumption. This is a fancy term for saying how long your metabolism is elevated after exercise. Studies show that a well designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after strength training. Whereas once you stop cardio, the calorie burning stops as well." - Bodybuilding.com

Not as scared of weight training as much now are you? Even If you're still scared, weight training has become that little bit more appealing hasn't it? Tomorrow is a new day. Set yourself a goal, head to the gym, look at the dumbbells for a second or two, focus, pick them up and make the change you're willing to work for. Remember I didn't say it would be easy. I said it would be worth it.

References 

http://www.bodybuilding.com/

http://www.simplyshredded.com/

http://www.simplyshredded.com/pro-fitness-model-alex-zerega-talks-with-simplyshredded-com.html

http://www.cutandjacked.com/CutAndJacked-Interview-Alex-Zerega

http://www.alinapopa.com/

Any further questions about anything in this post 

Tweet me: https://twitter.com/A_DaleyFitness

or message me on Facebook: http://www.facebook.com/AaronDaleyFitness

Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body. 

Right Bicep 13.7 - inches

Right Bicep flexed - 15.7 inches

Left Bicep - 13.6 inches 

Left Bicep flexed 15.5 - inches
Chest - 40 inches

Right Forearm - 12 inches

Left Forearm - 12 inches

Right Thigh - 23 inches
Left Thigh - 23 inches

Right Calf - 15 inches
Left Calf -15 inches
Waist - 32 inches
Hip - 35 inches
Shoulders - 47 inches
Weight - 77.4 kg

Notes - Today I took measurements with a brand new tape measure, as you can see many of my measurements are quite different from last month when my mom helped me out. Bless her. I'll take note with the same tape measure from now to be sure of reliable measurements. The only thing I can really go with this month is my increase in weight. I'm up 2kg which Is good since I began my mass phase this month. My diet is now a 50 30 20 ratio of Carbohydrates Protein and Fats as this is apparently the best ratio to go by when aiming to increase muscle mass. The mentality for my mass phase is "Bigger than yesterday, smaller than tomorrow".

My Workout Updated!

Full Routine

Mondays: Chest & Calves

     Chest

     1. Incline Bench press 4 sets of 12, 10, 10, Drop set 8 failure 

         Superset with 

         Incline Dumbbell fly 4 sets of 12, 10, 10, Drop set 8 failure

     (On the final set I perform a Super drop set. Explained below!!)

     2. Decline Cable press 4 sets of 15, 10, 8, Drop set 8 failure

         Superset with

         Decline Cable crossovers 4 sets of 15, 10, 10, 8

  (On the final set I perform a Super drop set but only fail on the press)

     3. Dumbbell Flat bench press 4 sets of 10, 8, 8, 6

         Superset with

         Dips. 4 sets of failure.

     4. Incline Dumbbell press 4 sets of 12, 10, 10, 8

     5. Dumbbell Pullovers 4 sets of 10, 10, 8, 8

     Calves

     1. Calf Press machine 5 sets of 20, 20, 20, 20, 20

     2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20

     3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20

Tuesdays: Back & Abs

     Back
     1. Bent Over rows 4 sets of 12, 10, 8, Drop set 8 failure. (Decrease weight by 20% each drop)
     2. Close grip lat pull downs 4 sets of 12, 10, 8, 8
*Weakpoint Training*
     3. Single arm cable rows 4 sets of 12, 10, 8, 8
     4. Wide Grip pullups 4 sets of failure
     5. T-Bar Rows 4 sets of 10, 8, 8, 6
     6. Goodmornings 4 sets of 15, 15, 15, ,15
     7. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
     Abs
     1. Decline seated crunches (5kg plate behind head) 3 sets of 20,20, 20
     2. Hanging knee raises 3 sets 20, 20, 20
     3. Side plate bends 3 sets 30, 30, 30
     4. Hanging serratus crunches 3 sets 15, 15, 15

Wednesday: Legs

     Legs
     1. Squats 5 sets of 15, 12, 10, 8, 8
     2. Leg Press machine 4 sets of 12, 10, 10, 10
     3. Seated Hamstring curl machine 4 sets of 12, 10, 8, 8
     4. Leg extension machine 4 sets of 10, 10, 10, 10
         Superset with
         Laying Hamstring curl machine 4 sets of 10, 10, 10, 10
     5. Hack Squats 4 sets of 15, 15, 15, 15
     Calves

     1. Calf Press machine 5 sets of 20, 20, 20, 20, 20

     2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20

     3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20

Thursday: Shoulders, Traps & Abs

     Shoulders
     1. Arnold press 4 sets of 12, 10, 8, 8
         Alt Dumbbell front raises 4 sets of 12, 10, 8, 8
         Dumbbell lateral raises 4 sets of 12, 10, 10, 10
         Tri-Set
     2. Dumbbell single arm upright row 4 sets of 12, 10, 8, 8
         Superset with
         Single arm cable lateral raise 4 sets of 12, 10, 10, 10 *Weakpoint training*
     3. Cable upright rows 4 sets of 12, 10, 10, 10
     4. Bent over rear delt row 3 sets of 10, 10, 10
     5. Bent over dumbbell flys 3 sets of 10, 10, 10
    Traps
     1. Smith machine shrugs 4 sets of 12, 10, 10, 10
     2. Barbell upright rows 3 sets of 12, 10, 8
     3. Seated rope face pulls 3 sets 12, 10, 8
     Abs
     1. High cable crunches with the rope 3 sets of 30, 30, 30
     2. Hanging leg raises 3 sets of 30, 30, 30
     3. Abs machine 3 sets of 30, 30, 30
   
Friday: Biceps, Triceps & Calves

    Biceps
     1. Seated Barbell wrist curls 4 sets of 20, 20, 20, 20
     2. Reverse barbell curls (Wrists down) 3 sets of 20, 20, 20
         Superset with
         Reverse barbell curls (Wrists up) 3 sets of 20, 20, 20

     1. Barbell curls 4 sets of 12, 10, 8, 8
     2. Hammer curls 3 sets of 10, 10, 10
     3. Incline bench curls 3 sets of 15, 15, 15
     4. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
    Triceps
     1. Close grip bench press 4 sets of 12, 10, 8, 8
     2. Over-head Tricep extensions 5 sets of 15, 12, 10, 8, 8
     3. Straight bar pushdown (Pronated grip) 4 sets of 10, 10, 10, 10
         Superset with
         Straight bar pushdown (Supinated grip) 4 sets of 10, 10, 10, 10
    Calves
     1. Calf Press machine 5 sets of 20, 20, 20, 20, 20

     2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20

     3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20

Saturday: Day off

Sunday: Day off
       
General notes -

As a technique to push my body to its limit, I increase the weight every single set. If the number of reps decreases throughout the sets of that specific exercise, the weight is increased. If the amount of reps stays the same, the weight stays the same.

Chest notes - 

Super drop sets actually came about accidentally, myself and a gym partner of mine had been inspired by fitness model Jeff Seid's workout. We basically misinterpreted what he does on chest days... the result was Super drop sets. What it is, is on the final Superset of (for example) Incline Bench press to Incline Dumbbell fly you can see "Drop set 8 failure". My target is 8 reps, (Failing before the 8th rep happens often as I increase the weight every single set to ensure I always change the stimulus) as soon as I hit that 8th rep I reduce the weight by 20% and work until failure again, then reduce the weight by 20% for the second and final time and work until final failure. Immediately after that, I Incline dumbbell fly until failure. To ensure an adequate amount of reps can be performed during the fly, even though at this point my chest is near the end of all available energy. It is important to lower the dumbbell weight to an effective/manageable weight so I know I've depleted every last bit of energy I have.
Here's an example to get a better idea of what i'm talking about

Incline Bench press
12 reps 50kg, 10 reps 60kg, 10 reps 70kg, Target of 8 reps 80kg, Drop 20% = 16kg, Drop 20% = 16kg again.
Incline Dumbbell fly
12 reps 12kg, 10 reps 14kg, 10 reps 16kg, failure 12kg.

Notes - Each drop is 16kg, round that down to 15kg to save a whole lot of time. This makes the first drop 65kg & the second back to the 1st set's weight of 50kg. The final failure of 12kg fly only happens after the second drop on the Incline bench of 20%. (After the failure on 50kg)

--- After researching whilst writing this article, I found out "Drop-Supersets" already exist...bummer, thought I was onto something. Super drop sets sounds better anyway!---

Still with me?...Good ;0)

 Back notes -

I have many weak points which need more attention than elsewhere. As my Lat spread doesn't tie into my waistline enough, applying close grip lat pill downs will help me achieve this. I'm also not happy with the height of my biceps so extra concentration curls on Back days will eventually help.

Shoulder notes -

You may have noticed that I only perform 1 exercise for the anterior delt (Front head of the 3 that make up the shoulder) which is the Arnold press. This is because on Monday's when I work on my chest I perform 3 exercises which are at an incline and so the front head of my shoulder is already stimulated during this. Also I feel i need more width from my shoulders and that comes from the middle head. (Lateral raises etc)

Abs notes - 

I still perform my Abs exercises in circuits. As soon as I finish the target amount of reps for one exercise, I move straight onto the following one until each individual exercise has been completed. take a 2 minute break then perform the circuit again. You may have noticed my abs circuit on Tuesday is different to the one i perform on Thursday. This is purely to allow more variety of exercises to present my abs with new stimulus throughout the week.

Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body. 

Right Bicep - 14 inches

Right Bicep flexed - 16 inches

Left Bicep - 14 inches

Left Bicep flexed -15.5 inches
Chest - 42 inches

Right Forearm -10 inches

Left Forearm - 10 inches

Right Thigh - 22.5 inches
Left Thigh - 22 inches

Right Calf - 14.5 inches
Left Calf - 15 inches
Waist - 31 inches
Hip - 35 inches
Shoulders - 50 inches
Weight - 75.1kg 

Notes -  As I'm taking these measurements coming off two holiday's and at the beginning of my return back to University where my gym life really excels; This is the ideal time to begin my monthly measurements so I can keep track of progress over the Uni year.
After being a member of Coventry University's gym for the past 3 years I've decided to join elsewhere as a change in atmosphere & equipment became more and more evident to assist further development within my training. This doesn't mean I've problems with Coventry Uni's gym. I'm very grateful for the assistance I received whilst being a member there particularly from gym instructor and personal trainer Stu, who helped me build my foundation. Myself and other members of the Coventry University's fitness & body-building  society shall be joining Future Fitness gym also in Coventry. I believe this gym is for those 100% dedicated to serious training and will most certainly see a very positive year for me!

Slight imbalances on the stronger side of my body which is my right, so not surprised at that really, but I can now work on making the left side catch up as symmetry means everything!