At 60 years of age my shoulder joints aren’t what they used to be!

The Chest workout I did today gave me an awesome pump in my pecs without hurting my shoulders:

1. Incline Dumbbell Hybrid Fly/Presses (20-30 degree incline)
2. Pec Dec Flys on the Primal Machine (see video below)
3. Cross Bench Dumbbell Pullovers
4. Cable flyes from high to low

This is a great workout that really targets the pectoral muscles, whilst minimising shoulder involvement. Particularly good if, like me, you have dodgy AC joints!

Worth a try!

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I have been using my own version of HIT training for many years now and am still going strong after some 4 decades in the Iron Game..

My own variation is very similar to Dorian Yates’ (see link), but I like to train each body part directly once and indirectly twice over a 10 day period.

The workout split I devised over this ten day period is:

Day 1: Quads & Calves
Day 2: Chest & Biceps
Day 3: Hamstrings & Calves
Day 4: Delts, Triceps & Abs
Day 5: Back & Trapezius

This system maximizes recovery and is perfect for natural athletes, or anyone over 40 years of age.

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https://www.facebook.com/reel/1672970759866859?fs=e&s=TIeQ9V&mibextid=0NULKw

I was like a child with a new toy last night at the Gym, with my newly acquired Meteor mid width V-grip lat pull-down bar and reverse close grip handle.

Fantastic pieces of equipment that basically takes the forearms and biceps out of the equation with the hook style grip, which in turn allows the lats to do more of the work.

And only set me back $80 from Gym Mart Australia, via Amazon 👍🤑

https://www.gymmart.com.au/meteor-cable-pulley-attachment-set

Definitely worth including in your back training arsenal!

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Nice to see Dave Palumbo reiterate what I have said and done for years in competitive natural Bodybuilding.

Cutting salt out of your diet is not only unhealthy, but also detrimental to your physique.

Given the muscle cell is ~80% water, restricting sodium, particularly for longer than 1 day, will result in a flatter look as you lose water from the muscle cells. And, if your body-fat is not low enough, this will make you look even worse…the expression “flat and fat” springs to mind!😬

Restricting sodium for just the day before the show is all you need, if you feel you are holding some subcutaneous water.

Worth a watch!

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In competitive Bodybuilding there often 8 compulsory poses that are judged in the ‘muscularity’ round and 4 quarter turns that are assessed in the ‘symmetry’ round.

The quarter turns start with ‘front relaxed’, followed by ‘quarter turn to the right’, followed by ‘facing the rear of the stage’ and then ‘quarter turn to the right’ which returns you back to facing the audience again.

That first quarter turn to the right, which sees you side on to the audience, is one that is both not well understood, as well as poorly executed.

In this recent update pic of IFBB Pro Brett Wilkin, just 6.5 weeks out of the Arnold Classic, we see him execute this quarter turn almost perfectly, IMHO.

Points to note:

1. Brett has squeezed his adductors together which in turn is showing off his hamstrings.
2. He has flexed his glutes, revealing striations that are particularly evident from this body part when turned side on.
3. Brett has turned his torso around far enough so as to show off his excellent abdominal musculature, which he has tensed accordingly whilst simultaneously getting the air out of his stomach region.
4. His right shoulder and bicep are pushing across his right pec so as to give the illusion of extra thickness and well as the striations in his chest. The right fist is pointing down to where the judges sit and is NOT covering up his abdominal wall.
5. His left pec is flared out, but not flexed, which in turn gives it a fuller look.
6. Brett’s left arm is slightly bent whilst he tenses the muscles of his forearm, bicep & tricep with the aid of a clenched fist. The palm of this fist faces the audience and is again not covering up his left glute.
7. Brett is looking straight ahead from this side on position. Looking up slightly can also give this pose a very strong & confident appearance.

All in all, I really like the way he is hitting this so called quarter turn, but also I reckon Brett will be an absolute force to be reckoned with at this year’s Arnold Classic!

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The Ketogenic diet for some reason has been quite controversial over the last 10-15 years or so.

Not sure why, however, as the many thousands of people that have benefitted from it is well-documented.

I have personally experienced pleasing results from this approach with myself, a client by the name of Krystal Newton and my partner, Luscious Louise.

Louise, in particular, has recently just lost 24 kg of unwanted excess baggage in around 24 weeks.

In that time she has also experienced an improvement in skin tone, better digestion, reduced abdominal bloating, less fluid retention, little or no IBS, better mental clarity, feels better overall, an even distribution of body fat reduction and less joint niggles.

And all this with very little cardio, apart from her regular weight training sessions 3 times per week.

By simply removing refined carbohydrates from her diet and being mindful of portion sizes, she has turned into a fat-burning machine! Not bad for someone approaching 62 years young!!!

Insulin is a fat storing hormone that is hard for our pancreas to manage, particularly the older we get.

Menopausal women often really battle with weight gain and Louise did for quite some time, until now!!!

This Ketogenic approach is not necessarily something one needs to do forever. Louise may indeed reintroduce carbohydrates sometime soon, but very carefully, using only quality complex sources.

Insulin can be beneficial for many, but sustained high insulin levels is often associated with many negative responses such as higher blood pressure, increased body fat, lower testosterone, higher cortisol, arterial inflammation and the list goes on!!!

Food for thought, people, as we move out of the Christmas crazy carb frenzy!!!

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‘Flow State Breathing’

‘Flow State Breathing’ is something I have adopted in the last few years with pleasing results.

The information presented in my Blog today is taken from CarnivoreAurelius via his Instagram account and summarises this breathing technique and it’s benefits perfectly!

Something everyone should take on board!!

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