I have been fortune to be able to try Booost Oxgen.
Booost is Oxygen in a can, no air, pure oxygen with a slight mint note to it.
Booost comes in a bigger can and a small handy can.
The idea is that if you really push yourself (in the gym, cycling, football, any sport really), Booost can help you recover quicker and get back in the game.
Previously I have used Booost for squats. Anyone that has done a "LEG DAY" will know it's also very taxing on your cardiovascular system as well, espaceilly if you take a set of squats to failure or beyond, with drop sets ect.
How do I rate Booost. As an Asthma suffer, I do find I can be pretty out of breath after a set of squats or deadlifts or if I have a slight cold. Booost does definatly help you get your breath back quicker and I was able to get back to do another set quicker.
If your in the small percent of the population that have your diet, training and rest absolutly on point then Booost might be worth a go.
I keep a small canister in my gym bag if needed.
http://www.booostoxygen.com/
Saturday, 19 October 2013
The First week Back. Call it off season, I call it learning Season
Team Galton are back working hard now, with a bit more energy now that the competitive season is done and dusted. There will be a write up about the year in future blog.
Manged to pick up a great training partner in Benj. Benj wants to compete and I want to take things higher so I am looking forward to the training ahead.
This is the week of training.
Back and biceps Tuesday
chins
me x 10 rp 4 rp 2
deads
130kg x 8
100kg x 20
The did a lat strech. Latpulldown 80kg and just let it stretch the back out
ez curls
35kg x 6 rp 3 rp 2
hammers
16kg x 20
then did 3 supersets of high rope rows supersetted with straight arm pulldowns
I am following a kind of DC workout as I have grow well from this in the past.
So 3 workouts per week. Look to beat reps or weight each week. I will have a week 1 and a week 2. So differnt exercises each week. Then when I come back to week one I have to beat the log book in reps or weight.
Very nice being back in the gym feeling ready to rock rather than feeling depleted, tired and needing my bed
Today was push day. Thursday (chest, shoulders, triceps)
Flat bench
60kg x 11 rp 4 rp 2
sat on floor press
40kg x 6 rp3 rp2
decline tri ext
25kg x 13 rp 4 rp 2
I think those reps are right I will check later
then we did a tri set of flys, laterals and pushdowns. Just 3 of those non stop, really give a nice pump and hits everything well.
Bit of stretching and job done.
Legs Friday
warms up was 80 odd reps on the leg ext and hamstring curl
Hamstring curl 35 9 rp 8 rp 2
plate loaded leg press
260kg x 11
200kg x 21
calf press
120kg x 8
then did some lunges
Job done, nice and intense, training partner loved it. Honest he did lol
Sore as hell for the two workouts before this week and set some good numbers to progress from. Not running before we can walk.
Manged to pick up a great training partner in Benj. Benj wants to compete and I want to take things higher so I am looking forward to the training ahead.
This is the week of training.
Back and biceps Tuesday
chins
me x 10 rp 4 rp 2
deads
130kg x 8
100kg x 20
The did a lat strech. Latpulldown 80kg and just let it stretch the back out
ez curls
35kg x 6 rp 3 rp 2
hammers
16kg x 20
then did 3 supersets of high rope rows supersetted with straight arm pulldowns
I am following a kind of DC workout as I have grow well from this in the past.
So 3 workouts per week. Look to beat reps or weight each week. I will have a week 1 and a week 2. So differnt exercises each week. Then when I come back to week one I have to beat the log book in reps or weight.
Very nice being back in the gym feeling ready to rock rather than feeling depleted, tired and needing my bed
Today was push day. Thursday (chest, shoulders, triceps)
Flat bench
60kg x 11 rp 4 rp 2
sat on floor press
40kg x 6 rp3 rp2
decline tri ext
25kg x 13 rp 4 rp 2
I think those reps are right I will check later
then we did a tri set of flys, laterals and pushdowns. Just 3 of those non stop, really give a nice pump and hits everything well.
Bit of stretching and job done.
Legs Friday
warms up was 80 odd reps on the leg ext and hamstring curl
Hamstring curl 35 9 rp 8 rp 2
plate loaded leg press
260kg x 11
200kg x 21
calf press
120kg x 8
then did some lunges
Job done, nice and intense, training partner loved it. Honest he did lol
Sore as hell for the two workouts before this week and set some good numbers to progress from. Not running before we can walk.
Sunday, 18 August 2013
6 Weeks out
I know the blog has become a bit sporadic with my updates, however I would be saying the same things every week.
I can honestly say I am working as hard as I have ever worked. I have great backing from My wife, Smart tec nutrition and a top adviser who is helping me with my diet and prep. Weekly check ups via video are really helping put my mind at rest and know my work is making me look better, slow and steady.
Having someone prep me is really helpful. It gives you a great sense that your working in the right direction and another pair of eyes will always be more critical that you can be of yourself.
Every day is the same, there are not days off, weekends are not an excuse to slack.
This is the biggest show the UK has ever seen and there is no way I will get on that stage not having given all I can. Everything is on point every single day.
I am looking in a good position to really press on and am waiting to enter that dark place of prep. Maybe I will, maybe I won't. The one thing I do know is that I am working extremely hard.
I can honestly say I am working as hard as I have ever worked. I have great backing from My wife, Smart tec nutrition and a top adviser who is helping me with my diet and prep. Weekly check ups via video are really helping put my mind at rest and know my work is making me look better, slow and steady.
Having someone prep me is really helpful. It gives you a great sense that your working in the right direction and another pair of eyes will always be more critical that you can be of yourself.
Every day is the same, there are not days off, weekends are not an excuse to slack.
This is the biggest show the UK has ever seen and there is no way I will get on that stage not having given all I can. Everything is on point every single day.
I am looking in a good position to really press on and am waiting to enter that dark place of prep. Maybe I will, maybe I won't. The one thing I do know is that I am working extremely hard.
Sunday, 4 August 2013
Taunton the Aftermath
Well it's been a week since Taunton and now I feel I can sit down and logically write with a level head.
It's fair to day I want to use Taunton as a learning show. I had used the Ketogenic diet for the last three weeks before Yorkshire and it had helped me sharpen up a lot and I won. So logic suggested to me that it would work long term. Well with keto you need to refeed with carbs once a week and basically I got to 60kg and could not get any lower on this plan. To be honest I think to be contesting titles at the later end of the season, you need to be quite near your very best. As the season goes on people have been dieting longer and generally are leaner. Well I was not leaner, if anything I looked softer and worse than Yorkshire.
I have had some good feedback from a couple of judges and the mass is there. I am big enough and do not have any weak body parts. So I have gone back to a more sensible diet, one that I have used before.
So I am 8 weeks out from the UKDFBA and that will be my last show of the year and then the week after me and my wife go on holiday for a week. I am doing all I can for the next 8 weeks to be the leanest and the best I have ever been. I will have no regrets that's for sure.
I would just like to say that I did KETO 100%, the diet was never cheated on, the refeeds were 100% clean and I gave it a good long go. It worked to drop off a few kg but long term I would opt for a more balanced approach
It's fair to day I want to use Taunton as a learning show. I had used the Ketogenic diet for the last three weeks before Yorkshire and it had helped me sharpen up a lot and I won. So logic suggested to me that it would work long term. Well with keto you need to refeed with carbs once a week and basically I got to 60kg and could not get any lower on this plan. To be honest I think to be contesting titles at the later end of the season, you need to be quite near your very best. As the season goes on people have been dieting longer and generally are leaner. Well I was not leaner, if anything I looked softer and worse than Yorkshire.
I have had some good feedback from a couple of judges and the mass is there. I am big enough and do not have any weak body parts. So I have gone back to a more sensible diet, one that I have used before.
So I am 8 weeks out from the UKDFBA and that will be my last show of the year and then the week after me and my wife go on holiday for a week. I am doing all I can for the next 8 weeks to be the leanest and the best I have ever been. I will have no regrets that's for sure.
I would just like to say that I did KETO 100%, the diet was never cheated on, the refeeds were 100% clean and I gave it a good long go. It worked to drop off a few kg but long term I would opt for a more balanced approach
Monday, 22 July 2013
NPA Taunton 1 Week out
Well another show is nearly here.
I am really looking forward to Taunton. I guess it is my local NPA show, so there is less stress with travel and I know the venue well, which makes you feel comfortable.
The prep has gone well and I have executed my plan. The feedback was that I was good at Yorks but could be a bit tighter , so thats what I have been trying to do. We shall see to what extent come the weekend.
Training this week will be ceased on Thursday to allow me to recover for the stage and bring the look I want.
Big thank you for Smart -tec for the sponsorship which is a great help and also to the NPA for putting on the shows we love.
I finish work ealry on Friday and have two days off after the show. They are always a long day so I though why not. Let's hope it goes to plan.
No crazy "peak" week from me, just a slight increase in carbs and a backing off from activity. If you look at a point where you want to be then tricks can only make you look worse.
I am really looking forward to Taunton. I guess it is my local NPA show, so there is less stress with travel and I know the venue well, which makes you feel comfortable.
The prep has gone well and I have executed my plan. The feedback was that I was good at Yorks but could be a bit tighter , so thats what I have been trying to do. We shall see to what extent come the weekend.
Training this week will be ceased on Thursday to allow me to recover for the stage and bring the look I want.
Big thank you for Smart -tec for the sponsorship which is a great help and also to the NPA for putting on the shows we love.
I finish work ealry on Friday and have two days off after the show. They are always a long day so I though why not. Let's hope it goes to plan.
No crazy "peak" week from me, just a slight increase in carbs and a backing off from activity. If you look at a point where you want to be then tricks can only make you look worse.
Friday, 12 July 2013
This weeks Training
Tuesdays Training
Back and biceps
bent over rows
100kg x7
100kg x 8
pull ups
me x 7
me x 6
rope rows
35kg x 8
35kg x 8
pullovers ss rope pulldowns. Just for some blood flow.
alternate dumbell curls
16kg x 8
16kg x 7
ez curls
40kg x 8
40kg x 7
Then hit abs.
I did a carb up Sunday as Saturday we were out and the carb up is easier at home as I get windy lol
The carb up was oats and spuds. I am just waiting now to see how many days after the carbs I need before I am happy with how I look. Saturday I dried out, totally by accident as we could not get near toilets as we were on the coach and as a result i drunk less. Look really good Saturday and thats with no carbs.
Wednesday
I took delivery of my Smart tec supplements yesterday. The xcelr8 shots, pre workout are really good and I am very happy with the whey. It tastes great and mixes really well.
Push workout
incline dumbells
30kg x 7
30kg x 8
flat bench
60kg x 6
60kg x 3 rp 2
pec dec ss dumbell flys 2 sets
dumbell shoulder press
20kg x 8
20kg x 7
seated laterals
12kg x 12
12kg x 10
pushowns
22.5kg x 9
22.5kg x 8
decline ez bar ext
20kg x 10
20kg x 8
one set of dips
dumbell shrugs
50kg x 15
Thursday
Quite enjoying training three days straight. I get in the mind set of training and then by Friday I feel pretty relaxed that the works been done.
Trained legs this am. Will do them again Tuesday and that is them done before Taunton. I have been wanting to do this before a show for a while so now's the time. Can't see it going wrong, just get better seperation.
Today went like this
Leg ext
10kg x 20
20kg x 10
30kg x 10
30kg x 11
30kg x 10
hamstring curls
15kg x 20
30kg x 10
30kg x 12
40kg x 9
leg press
4 plates a side x 15
6 plates a side x 10
6 plates a side x 12
dumbell sldl
50kg x 8
50kg x 9
squats
100kg x 9
100kg x 7
seated calf raise on smith
3 plates a side
Just kept doing reps and rest pausing until I could not stand the pain anymore.
Nice workout. 2 weeks Sunday and it's stage time again. I can't wait
Back and biceps
bent over rows
100kg x7
100kg x 8
pull ups
me x 7
me x 6
rope rows
35kg x 8
35kg x 8
pullovers ss rope pulldowns. Just for some blood flow.
alternate dumbell curls
16kg x 8
16kg x 7
ez curls
40kg x 8
40kg x 7
Then hit abs.
I did a carb up Sunday as Saturday we were out and the carb up is easier at home as I get windy lol
The carb up was oats and spuds. I am just waiting now to see how many days after the carbs I need before I am happy with how I look. Saturday I dried out, totally by accident as we could not get near toilets as we were on the coach and as a result i drunk less. Look really good Saturday and thats with no carbs.
Wednesday
I took delivery of my Smart tec supplements yesterday. The xcelr8 shots, pre workout are really good and I am very happy with the whey. It tastes great and mixes really well.
Push workout
incline dumbells
30kg x 7
30kg x 8
flat bench
60kg x 6
60kg x 3 rp 2
pec dec ss dumbell flys 2 sets
dumbell shoulder press
20kg x 8
20kg x 7
seated laterals
12kg x 12
12kg x 10
pushowns
22.5kg x 9
22.5kg x 8
decline ez bar ext
20kg x 10
20kg x 8
one set of dips
dumbell shrugs
50kg x 15
Thursday
Quite enjoying training three days straight. I get in the mind set of training and then by Friday I feel pretty relaxed that the works been done.
Trained legs this am. Will do them again Tuesday and that is them done before Taunton. I have been wanting to do this before a show for a while so now's the time. Can't see it going wrong, just get better seperation.
Today went like this
Leg ext
10kg x 20
20kg x 10
30kg x 10
30kg x 11
30kg x 10
hamstring curls
15kg x 20
30kg x 10
30kg x 12
40kg x 9
leg press
4 plates a side x 15
6 plates a side x 10
6 plates a side x 12
dumbell sldl
50kg x 8
50kg x 9
squats
100kg x 9
100kg x 7
seated calf raise on smith
3 plates a side
Just kept doing reps and rest pausing until I could not stand the pain anymore.
Nice workout. 2 weeks Sunday and it's stage time again. I can't wait
Sunday, 7 July 2013
3 Weeks out from the NPA Taunton
Might seem odd to count my life away in such a manner but that's bodybuilding, your always thinking about the next show.
I am still training strong, diets spot on as is cardio, which I do on a bike at home.
I have stuck with the plan that I have put in place and as the weeks go I am getting tighter and tighter.
This time I do feel like prep is affecting my life less. In past years I was really stuggaling to get through each day. Now, don't get me wrong it eating the same food every day, at the same time and getting up at a silly hour for cardio isn't most people's idea of fun but I can still function day to day and I am pretty happy.
For the show I am looking to improve how I looked from Yorkshire and make sure I step on that stage having given all I can. To this point I am and will continue to do so.
Another bit of good news is I am now sponsored by Smart-tec nutrition. This is fantastic for me and hopefully great for them as well. A quest for the worlds is my major goal and their support is much needed.
Check out my profile and their awesome products
I am still training strong, diets spot on as is cardio, which I do on a bike at home.
I have stuck with the plan that I have put in place and as the weeks go I am getting tighter and tighter.
This time I do feel like prep is affecting my life less. In past years I was really stuggaling to get through each day. Now, don't get me wrong it eating the same food every day, at the same time and getting up at a silly hour for cardio isn't most people's idea of fun but I can still function day to day and I am pretty happy.
For the show I am looking to improve how I looked from Yorkshire and make sure I step on that stage having given all I can. To this point I am and will continue to do so.
Another bit of good news is I am now sponsored by Smart-tec nutrition. This is fantastic for me and hopefully great for them as well. A quest for the worlds is my major goal and their support is much needed.
Check out my profile and their awesome products
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