Tag Archives: gains

Muscle maturity

Posted on November 27, 2014 by nfrain

Muscle Maturity – a term that has been used to explain to me why certain athletes when on stage beat me, have better muscle definition than myself. In turn this is linked to describing them as having better muscle memory … Continue reading →

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Leg workout

Posted on July 13, 2014 by nfrain

Squats superset with split squats 4 sets of 10 reps each Leg press – single leg – 3 sets – 10 reps each leg followed by 7 two leg reps Leg press – 4 sets – feet in three positions … Continue reading →

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Arm Workout

Posted on July 1, 2014 by nfrain

Tricep dips – 3-4 sets – 15,12,10,10 reps reverse grip tricep cable curls superset with rope tricep extensions – reverse grip 10 slow and squeeze, 5 fast. rope 15 standard speed – 4 sets rope behind the neck tricep extensions … Continue reading →

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The Preperation Begins

Posted on June 17, 2014 by nfrain

Today was the day, my first lot of measurements taken as the window before competition prep really begins draws to a close. I have still be in what I would consider ‘comp’ prep. Making sure I eat enough, frequently and … Continue reading →

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Chest Workout

Posted on June 14, 2014 by nfrain

Incline dumbbell flys superset with incline dumbbell bench press – 12 flys, 10 presses. repeat 4 times. Incline bench press on the smith machine – 1 1/2 reps repeated 5 times, followed by 10 full reps. Incline bench press on … Continue reading →

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Chest Workout

Posted on June 5, 2014 by nfrain

This was a great session, and with my glutes recovering from yesterday, some upper body punishment was a must! Flat bench flys superset with incline bench press – flys 10 very slow and 2 quick, press 20 pumps – repeat … Continue reading →

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Having Focus

Posted on June 4, 2014 by nfrain

Having Focus There’s not point starting anything in a half-hearted mindset. This will only lead you to do a half heated job, take longer then required and finish disappointed that it wasn’t your best effort. Focus is the key to … Continue reading →

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