can hardly believe I have been blogging for over one year now and am up to my
twentieth Blog! It has great for me to be able to share my knowledge,
experiences, emotions, personal thoughts and advice regarding my health and
fitness lifestyle. For me having gained so much pleasure from my chosen sport
of Bodybuilding it is important I feel that I give something back. And in doing
so I hope some of you can benefit from my information and use it to
either motivate you to train harder, set new goals or simply enhance what you
are already doing.
more than just a sport!
for me is not just a sport, it is a way of life that some people just don't
understand. It has always been an avenue for me try and improve the way I look
and feel but more importantly, in recent years, I have simply just enjoyed the
physical act of training in the gym. No different to the way a jogger likes to
run 10km or a golfer likes to hit balls on a driving range or a footballer
attends a training session in the evening. All of these activities can result
in some form of self-improvement if we persist. This gives us that passion and
purpose we all need to keep evolving and developing personally. And of course
those wonderful brain chemicals that are released during vigorous exercise
induce a very pleasant euphoric feeling that is again necessary sometimes to
help us deal with stress and clear our heads. I find that when I am in the gym
and getting stuck into a workout I am able to live in the moment and push any
worries of past, present or future to one side. Try to think of your training
session as an appointment and time out for you. Even if you are time poor you
can make great gains from only 3 or 4 sessions in the gym per week. And these
need not be longer than 45-60 minutes each. Most of you would know by now, as I
have outlined in previous blogs, that my low volume High Intensity Training
certainly lends itself well to a busy lifestyle and allows you fit it all in.
of the month
my young clients asked me what would be a great exercise for the upper pectoral
region. He felt, like a lot of young guys, that his lower chest was
overshadowing his upper chest. I told him to try the the incline dumbbell fly
on a bench inclined at 30 degrees. My version of this, however, is more like a
hybrid fly/press whereby you start with the dumbbells overhead and palms facing
each other, make sure you try and pin your shoulder blades together to minimize
front deltoid dominance, allow the elbows to bend as you lower the dumbbells
and most importantly tuck your chin on your chest and keep it there during both
the negative and positive part of the movement. This 'chin on the chest'
technique enables you to get that mind to muscle feeling as you attempt to
contract the upper pecs into the bottom of your chin as you fly/press the
dumbbell to the top of each repetition. I saw Jay Cutler demonstrate this on a
training video from the musculardevelopment.com website,
definitely worth checking out when you get a chance. And as always try and
focus on the negative by slowly and deliberately lowering the dumbbells, this
not only maximizes muscle stimulation but is safer on your shoulder joints too.
Australian Bodybuilding page on Facebook
you may be aware the good old ANB is venturing over to WA later this year to
give West Australians more opportunities to compete in a Federation that really
looks after it's athletes. The state of WA has always been a great bodybuilding
state and has certainly produced some fantastic champions over the years. As
you may also remember I live in WA, so this is very exciting for me that's for
West Australian Bodybuilding page on Facebook was set up by figure champion Rae
Cattach some time ago. It's intention is to promote bodybuilding federations
and their contest calendars for WA competitors and post photos and results from
contests. A very knowledgeable bodybuilding friend by the name of Aaron Kohn
and I thought that we could perhaps enhance Rae's page by making it more
interactive with the sharing of ideas via forums and Q & A sessions as well
as a place for people to acquire some knowledge and motivation from our regular
posts and status updates. Rae was more than happy to add us as administrators
on her page which was certainly an honour for Aaron and I who are both very
passionate about bodybuilding and really enjoy helping and inspiring others.
Rae also added another female administrator by the name of Holly Shawcross who
is also a very qualified and knowledgeable WA trainer as well as being a great
fitness competitor herself. Holly's nickname is 'pocket-rocket' and as you can
imagine she has the physique to back this up.
we will certainly be promoting the ANB WA show as well as many other
interesting aspects of the bodybuilding health and fitness lifestyle. So if you
would like to boost your Facebook newsfeed with more motivating updates then go
ahead and 'like' our cool page..."West Australian Bodybuilding".
below are the humorous caricatures and initials of the 4 admins)
own Facebook page by the name of Craig Bodychisel is like my own personalized
online magazine. All of the friends I have and pages I have liked are positive,
like-minded people or organizations. My 2 golden rules on Facebook are 1. Keep
things positive and constructive and 2. Don't enter into cyber-soap! By
sticking to these guidelines I have found the social network to be very
informative as well as a bit of fun in my own areas of interest. It doesn't
have to be a place of trolling, bullying and bitching. The absolute opposite
can be achieved if you use it wisely.
in Melbourne 6 weeks out
have just returned from Melbourne after 4 fabulous days with my fiancée Louise.
We had a great time with the usual shopping, dining out, movies, rest and
relaxation, great workouts at the awesome Derrimut Gym and yes CW still managed
to eat clean and do twice a day cardio!
has a cross-trainer in her unit as well as a humungous 55 inch television with
all the Foxtel channels. This is a perfect set up to either do a 45 minute low
intently session or a 20 minute HIIT cardio session. We still chat and have a
few laughs while I continue to whip my butt into shape for this first contest
season and my first show only 6 weeks away. Like I always say pre-contest
preparation doesn't need to be boring or feel like a chore..."You can have
it all!"...if you plan your day carefully so as to still enjoy life's
& Aaron's Quads and Calves workout
day the day after I got back from Melbourne was a "Good Day to Die
Bodybuilding's male admin's AK and CW decided to team up at Nonstop 24 Hour
Fitness in Port Kennedy for a grueling Quads and Calves workout.
started with leg extensions for 4 sets of deliberate negatives with 2 second
contractions at the top of the positive.
compound movement this week was Leg Press(I do deep squats next week when I
with AK attaching rubber bands to the machine on the last 2 sets to make it
even harder with that constant tension feeling again combined with slow
2 sets of lung-busting heavy lunges in the Smith Machine, one leg at a time!
CW's golden rule here is to stay upright with a fairly wide stance from front
foot to back foot and the back knee MUST touch the ground at the bottom of each
oxygen mask and spew bucket were almost necessary after doing that!
then did AK's great version of the seated calf raise that works not just the
soleus but also the gastrocnemius. A deliberate full range of movement where at
full stretch at the bottom of the negative you flare out the inside of your
gastrocnemius and then slowly press up the weight keeping your weight on the
inside balls of your feet. This seriously blow-torched my calves and I can now
see why AK's calves are such hugomungous diamonds!
that was knocked off inside one hour! High intensity, grueling, great pump and
DOMS duly delivered the very next day! Thank god my staff toilet at work has
the disabled bars fitted!! :-/
a great workout and really enjoyed training with such a hardcore partner and
all-round top bloke!
and CW will blog another workout very soon.
next blog will be in about 4 weeks time when I am back in Melbourne for the
April/May school holidays. And at that point I will be just 2 weeks from my
first contest for 2013. Louise and I are going to both have a Dexascan, which I
have never had done, so I will discuss my results of that as part of my
progress update. I will also reveal a couple of things I will be doing in my
final week prep before the show to hopefully try and create an overall better
look to my physique.
until Blog #21 hits the the ANB Australia New-stand I wish you continued
success with your health & fitness lifestyle as well as with your family
regards and best wishes, Craig W.