Back It Up x

I more or less fell out of bed today as my legs after yesterday took some navigating.

It is dark now in a morning at just after 4 am six weeks ago it wasn’t so it’s drawing in. I must say I like it, I like all seasons but fall being my favorite.

A forty-minute walk later and my legs moved a bit better.

Coffee -small meal – and I headed to the gym for 6 am.

Gym Brain And Brawn



Started today with abs and calves

Weighted Crunch

Leg Raise


3 rounds of 20 reps

Toe Press On Leg Press

2 plates 30

4 plates 25

6 plates 20

Standing Calf Raise 3 x 15




25kg 3 x 8

Dumbbell Rows 35kg 3 x 8

Hammer Row 3 x 12

Shrugs 3 x 15


Love Rows -Pull To The Hip x

Love Rows -Pull To The Hip x




As you know this week we are just doing what needs to be done for shows and whatnot’s.

My food is bang on and everything else is in order to aid recovery.

I will post up my food plan for those interested for the weekend.

Its very -very simple.

It is keeping me lean, full and muscular with good energy.

So I am happy.

Have a great day guys love to ya all Ian x


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