Muay Thai class on Thursday night was taken by Simon as Glen is in Bulgaria.

No fucking about, the class started dead on time at half seven. One criticism I would have with Glen is that sometimes we end up starting late and therefore finishing late, which means not home till after ten whilst still needing to eat and get stuff ready for the next day. We started with five 2 minute rounds of skipping; 20 seconds regular pace, 10 seconds sprinting times four for each round. In between rounds there was some ab work, various types of situps, then about 20 secs break and into the next round. By round four I thought I was going to die. Overall though I felt great once I was done.

We then split into twos and I ended up with Phix, Simon changed his mind and wanted us in threes. I then ended up with Annie (it was her first time) and Diego’s secretary Caroline. We did wuite a lot of pad work and to be fair I was a little disappointed being with two chicas, its a double edged sword cos on one hand you aren’t going to get knocked around as much but on the other hand I really felt like I had to hold back massively as to not hurt them, as even with pads you can hurt the pad holder, especially if they are inexperienced and dont know how to absorb the shots. After the first round Simon changed the pads we were using as the big Twins pads were too heavy for the girls, we started using little ones, slightly problematic as Annie is like a little whirlwind and ended up hitting past the pads a few times, once kicking me in the stomach! Having said that I think she could be pretty good at this.

I ended up doing some conditioning with Phix, sit ups, punches to the stomach, etc and also jumping a cane. Doing it for the bald kids!!

These are inspirational videos for me right now.

This one is the opening titles to The Contender Asia. Inspirational music and some great fighters all in fantastic shape.

John Wayne Parr is doing awesome in Contender Asia and is a very forward aggressive fighter. The first song on this vid is awesome, not usually my bag at all but it rocks.

Ramon Dekkers terrifies me! Widely considered to be the best western Thai boxer ever and the first foreign fighter to win the ‘Fighter of the year’ award in Thailand, this guy has to be seen to be believed. Hard to believe he’s only 5′7 too.

… is starting to piss me right off.

I don’t know who he thinks he is but pranking my phone at 3am three times in one week is totally unacceptable.

This is clearly what he looks like after one of his childish pranks.

Some people have pointed out that I have no proof, the calls are silent and the number is withheld, however I know its the mechanical voiced slag. I can feel his aura.

He may be one of the greatest minds alive but he’s still a childish fucker and a philandering sex obsessed mechanoid. Do it again Stephen and i’ll slash your tyres.

Shady OUT!

Its hard to explain how much I dislike this bunch of talentless shitbags. I’m going to have a good go though.

The thing that upsets me most is the simple mediocrity of it all. The best analogy I can think of is that the music of Scouting For Bastard Girls (from now on SFBG) is a bit like shit sex with an average looking girl. It’s not completely terrible but you have the distinct feeling you could have done a better job in a dark room on your own.

To deal with these poison fuckers I suggest the following:

• Starve SFBG, Gillian McKeith and Davina McCall (don’t tell me this pair of horrible tit-witches aren’t fair game for abuse too) until they are all on the point of absolute desperation (this will probably take around 3 hours of no butternut squash and lemongrass for Mckeith).
• Lock them all in an abandoned warehouse, stripped to the waist and each with a hatchet.
• Leave them too it and see what happens.

I have no doubt that SFBG would be the first to die. All of them combined have no chance against that ruthless whore McCall, she’s pretty much rabid vermin. McKeith would probably end up with a hatchet in the back of the head as she crouches down and uses her own weapon to cut into the lower intestines of each member of SFBG to satisfy her sick craving for turd examination.

Rant over.

Ok i’m definitely somewhat happier with progress this week.

Despite ANOTHER weekend drinking and not hitting the gym as much as I would have liked this week (three times and Muay Thai just once) due to feeling like shit, I’ve made a little more size gains and got a bit more definition. I’ve eaten well, keeping the calories high but clean and eating regularly with plenty of protein. It could prob be a bit more varied with more veg for fibre and nutrients to be fair but i’ll work on that.

Got a few comments last week about having bulked up or people asking if I’ve been to the gym which is always nice. Obviously I know I’m in better shape but other people noticing is cool. Not that I’m a validation whore or anything

Two pics below, first one is a little bright but shows stomach definition more clearly, especially at the bottom the two lines going in near the calvins . The second pic shows definition quite well too and also shows more shape coming in my lats and hopefully giving a bit more of a v shape. Plan for next week is more wide grip pull ups to accentuate this more. Chest doesn’t look that big in either pic but definition is definitely generally looking ok, its just hard to show everything whilst holding a camera and trying not to shake.

Shady OUT!

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Ok to be honest i’m a little frustrated. Firstly this is the first pic I’ve taken since the start, it should have at least been one pic a week so that progress could be tracked a bit more clearly and training adjusted accordingley. This however, isn’t my main area of concern. I’ve let my diet go to shit a bit this week and I can see it from the loss of definition in my abs.

Admittedly it was Easter and there was a lot of drinking and eating crap but I need to get my priorities right. Another way of looking at it is that I am trying to do two things that are conflicting each other somewhat (bulk up and strip fat) and maybe I should be concentrate on bulking then dropping the bodyfat %. Anyway, week 3 pic is below and its not as good as I would have hoped, there have been great gains on the chest and arms and shoulders and back aren’t too bad but definitely need a lot more work. Also not to make excuses but this is straight after Muay Thai (hence the sexy satin shorts) and I’ve taken in a huge amount of water on which has a tendancy to sit on the abs and hide definition

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My current regime is pretty simple. Four day split at the gym and at least one 1.5 - 2 hour session of Muay thai. Currently I’m trying to hit 4 sets of 6 heavy reps to build size. Warm up for the gym sessions is kept to 5 mins max on rower or cross trainer as sessions need to be quick.

Gym Day 1

Chest and triceps day, obviously triceps are coming massively into play in the first three chest movements and the isolation exercises are more to work them to exhaustion.

Chest

• Flat barbell bench press
• Incline dumbell press
• Incline dumbell flyes
• Pec deck

Triceps

• Cable pushdowns
• Overhead cable extension (with double rope)
• Dips

Gym Day 2

Back and biceps, as with Tris yesterday the biceps are exercised in the first exercises also and as the bicep is such a small muscle it only needs a minimum amount of isolation. The second Bi exercise is one of the few exercises which strays from the 6 x 4 setup.

Back

• Wide grip pullups
• Seated Row
• Some machine which I have no idea what its called, rows arms behind you, works central back and traps

Biceps

• Dumbell preacher curls
• 3 x 20 cable curls on about half of max lifting weight. Agony

Gym Day 3

Shoulders and forearms. Shoulders have always been a problem for me and often neglected. In the past I’ve injured them and weakness has affected other areas eg bench press. This is something I’m concentrating on strongly this time to increase width and also stamina for Muay Thai.

Shoulders

• Dumbell military press
• Upright cable row
• Cable shrugs
• Lateral raises
• Front raises with cable

Forearms

• Reverse grip barbell curls
• Barbell wrist curls

Gym Day 4

Legs. Legs are another thing that I’ve neglected in the past which caused problems with running and twisting my knee. I guess its kind of a vanity thing as they aren’t as ‘aesthetically important’ as chest and arms but they have huge amounts of muscle which is obviously helpful stripping fat.

Legs

• Leg press
• Deadlifts
• Calf raises
• Lying leg curls
• Leg extension isolated on each leg (to try to address weak right knee)

Muay Thai

Ideally twice a week but a minimum of once. Lots of high tempo cardio, very similar to interval training. Also incorporates a lot of ab and lower back work and stretching. I’ll expand in a separate thread!

And so it begins.

After becoming bored of our less than perfect physiques, below average fitness levels and poor diets we have decided to do something about it. Myself, Ste, Diego, Phoenix and possibly Ryan will be eating and living right.

My personal regime will include gym 4 times a week. Muay Thai once or twice and some extra cardio stuff if I have time. Eating plan will be based on ‘The Abs Diet’ book, which isn’t really a diet (although that word obviously helps the sell) but a healthy eating for life program.

First pic is below. Pretty skinny, no real muscle definition except on the arms which is minimal. Carrying a little fat around the mid section covering the abs etc. I’m probably in the worst shape I’ve been in for a long time, lost a lot of muscle and put on fat. Excuses include twisting my knee in Sept last year and also a month long bout of Tonsillitis which kinda stopped the gym but to be fair that was made worse by drinking everytime I was on the mend. No more excuses, lets do this!

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