blame for what was to follow. Don’t
get me wrong, he’s the best thing
that has ever happened to me. But
seriously, having a child makes
bodybuilding hard work! I can’t
remember the last time I had a full
night’s sleep and the rascal is three
now. His fussy eating, boundless
energy, love for sweets, temper
tantrums, trips to the hospital,
sleeping habits and many more
‘attributes’ have made my pursuit to
be a bodybuilder 10 times harder.
Like every dad out there, I’m deter-
mined to be a great dad. I also want
to continue to maintain this rig and
step on stage in the future.
So that is the challenge and right
here you’ll be able to see my journey
and how I get in shape whilst
balancing life, work, training, dieting,
and hardest of all managing a
toddler. #dadbod
THIS IS HOW I STRUCTURE
MY WEEK
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest and Tri’s
Back and Bi’s
Shoulders and
calves
Legs
Arms
Off
Off
I try to keep weekends free.
If I miss a session in the week
for any reason I’ll try to catch
it up at the weekend.
EXAMPLE OF MY HARD AND FAST
BACK AND BICEP ROUTINE
Back
4 x 12
4 x 10
4 x 12/12
4 x 10
4 x 15 Lat pull down or pull ups, (wide grip)
Close grip pull down (HEAVY)
Stiff arm pull down. 12 rope 12 straight bar.
Seated row HEAVY close grip
Over row with Olympic bar or smith machine, reverse grip.
Bi’s
3 x 15
3 x 20 Preacher Curl
Standing, single arm curl
Done and dusted in 60 minutes, protein shake and gone.
MARCH 2018 | FLEX
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