Just short...

The Creatine works far, far better than expected.
Woke up today and biceps/triceps were totally
pumped up – and huge!!! Checked in the mirror
and I was very pleased with what I saw! :-)

(..despite the fact that it’s a cheap creatine:
around 100.00 for 500 grams)

I trained biceps/triceps yesterday – I could work
out much harder and more intense!

Why?

Well I believe that it’s partly due to the creatine
but mostly because of:


NEW RULES

1. On any given day I either pump iron or
do the cardio-exercise. Never both – like I
did for so many months.

Sure: It was a great scheme and I lost a lot
of weight – but now it’s building time!

2. Pumping Iron w/o (1): Super-intense and
focused for max 70 minutes! That means:
Drastically reduce social talking to gym
buddies! No more talking while pumping
iron (except for 2 words or so…).

3. Pumping Iron w/o (2): Isometric and
static exercises mixed with the usual
exercises. Increased number of negatives,
forced reps, breakdowns and supersets
for problem areas (biceps, pecs).

4. Pumping Iron w/o (3): Instead of breaks
of total inactivity between sets: I use the
time to train calves and abdo’s. That way I
don’t get cold + it’s much more fun!

5. Cardio w/o: Crosstrainer w/o – but
without involving the arms. 60 minutes.
Intensity: Averaging ≥ 200 Watts.

6. The busted ankle is now very strong thanks
to the rehab-training I did for many, many
months. Sure: It’s still busted – and it can
never heal, but the tendons and little muscles
around it are now superstrong. So: As long as
I keep the foot perfectly straight everything
is OK – I even can run!!

Will try to run on the treadmill one
of these days!!! :-)

____________

Have a nice weekend!